#ICYMI: Unlock Your Potential with Strength Training in Midlife

Event conducted by Yoges Mohan, Certified Personal Trainer and Founder of ActivFit. Co

A Step Towards Strength Training

Midlife can bring fatigue, mood swings, and even unexpected challenges like incontinence. Some had been struggling with aching joints or unpredictable mood swings. Others were frustrated with how menopause had changed their bodies - the weight gain, the sluggishness, the sense of losing control. For a few, exercise had always felt intimidating, something for younger, fitter people.

Instead of seeing these changes as limitations, our community ladies learned how movement could be their greatest tool for strength, stability, and self-empowerment.

This wasn't just another workout - it was a powerful step towards understanding and embracing the body's changes during menopause. The morning was structured into 3 key parts: learning, movement, and reflection - all carefully designed to help participants gain confidence and practical skills to improve their well-being.

A New Perspective: What They Learned

"What if I told you that strength training is one of the most powerful tools for managing menopause?" Yoges began.

Yoges introduced the science behind menopause and movement, explaining how strength training could be a game-changer for symptoms like fatigue, hot flashes, and mood swings.

She highlighted key takeaways from strength training, including:

• Improving bone health and reducing risk of osteoporosis

• Regulating body temperature and minimising hot flashes

• Building pelvic floor muscles to manage bladder control and core strength

• Triggering endorphins, reducing stress and boosting mood

For many participants, this was a breakthrough moment. Some had never connected exercise to menopause relief and did not know where and how to begin. By the end of the discussion, they saw fitness in a new light - not as something intimidating, but as a tool to reclaim their energy, stability, and confidence.

“I always thought menopause was something I had to endure. Today, I learned it's something I can manage."

From Knowledge to Action

With a deeper understanding of their bodies, we moved into the practical part of the session - a hands-on workout. For many, it was their first time using resistance bands and structured exercises to build strength.

The workout was specially curated to be accessible, effective, and tailored for menopausal needs.

It included:

• Warm-up: Gentle stretching and mobility exercises to prepare the body

• Strength training: Resistance bands targeting major muscle groups, with a focus on pelvic floor health and core strength

• Mobility and flexibility: Joint-friendly movements to reduce stiffness and improve balance

• Cool-down: Deep breathing and relaxation techniques to ease tension and promote mindfulness

Throughout the workout, participants moved at their own pace, modifying exercises as needed. There were some moments of hesitation at first, but as the session progressed, confidence grew. Women who had doubted their strength were holding poses longer and engaging muscles they hadn't focused on before.

"I can't believe I managed to do it."

By the time the workout ended, the room was filled with sighs of relief, and filled with smiles, laughter, and a shared sense of accomplishment.

A Moment to Reflect

The group came together for a closing discussion - a moment to reflect on how they felt before and after the session.

Many women spoke about the changes in how they felt:

• Hot flashes and night sweats - once major concerns - were no long top of mind after the session

• Anxiety and mood swings felt lighter, more manageable

• Stress levels were reduced while levels of relaxation and calmness increased

"I feel like my body just let go of something I didn't even realize I was holding onto."

The session had not only introduced them to strength training but also given them the tools to feel better physically and emotionally.

How to Keep Up the Progress

While the session left everyone feeling motivated and empowered, the real challenge comes after - staying consistent.

Participants shared that some of their biggest barriers to continuing strength training were:

• Motivation (#1 challenge for most participants)

• Time constraints

• Lack of support/accessibility

To stay on track, the participants expressed interest in:

1. More group workout sessions to build consistency

2. Regular check-ins for encouragement and accountability

3. Take-home resources to guide their self-practice

"I finally feel like I can do this - but I don't want to do it alone."

Strength is a Lifelong Gift

This session was not just about exercise - it was about showing women that strength is always within reach, no matter their age or stage in life. Strength training is more than building muscle; it is about building confidence, improving health, and taking control of the body's changes.

For many participants, this session was a turning point. A realisation that movement is not just a necessity but a tool for self-empowerment, resilience, and long-term well-being.

"Strength training isn't just about building muscle. It's about building a body that supports you, a mind that believes in you, and a heart that knows you're capable of so much more," Yoges concluded.

With the knowledge, motivation, and support they received, these women are now equipped to continue their fitness journey - one step and one breath at a time.

Stay tuned for our curated services and products directory — featuring trusted professionals like Yoges who are deeply experienced in supporting women through menopause and midlife transitions. 

Whether you're looking for a coach, nutritionist, or wellness program, we’re assembling the resources to help you move forward with clarity and confidence.

Contact us at contact@suretysg.com if you are keen to find out more.