STRONG AT EVERY STAGE
Strength training for women navigating the MENOPAUSE
The Conversation
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Menopause is a natural stage of life that marks the end of a woman's reproductive years.
The transition typically begins with perimenopause, when hormone levels start to fluctuate and symptoms such as irregular periods, hot flushes, sleep disturbances, and changes in mood or energy may occur.
Menopause is officially reached when you've gone 12 consecutive months without a menstrual period.
The years that follow are known as postmenopause, when symptoms may continue for some women, but the body gradually adapts to its new hormonal baseline.
While these changes are a normal part of ageing, the right lifestyle habits—including strength training—can help with the symptoms that come with it.
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From around the age of 30, women naturally begin to lose muscle mass and bone density. During perimenopause and menopause, this process can accelerate as levels of key hormones, particularly oestrogen, begin to decline.
Over time, this can contribute to reduced strength, slower recovery, lower energy levels, changes in body composition, and an increased risk of osteoporosis and injury. As muscle mass and physical resilience decline, many women find that common menopause symptoms can feel more challenging and have a greater impact on daily life.
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The good news is that muscle is highly trainable at any age. Strength training helps you:
build and maintain muscle,
support metabolism and energy levels,
protect bone health,
improve posture, strength and resilience.
Effective training isn't about doing more—it's about being intentional, prioritising recovery and doing what's right for YOUR body.
At UNPAUSED, we focus on sustainable strength training alongside habits that support recovery, resilience, and long-term wellbeing.
The UNPAUSED Approach
Women aged 40+ have been overlooked for far too long, especially when it comes to their health and wellbeing. For generations, research, education and society have underserved women in this stage of life — leaving many feeling disconnected and frustrated with their bodies. We want to change that.
The UNPAUSED approach goes beyond sets and reps — these sessions are built on three main pillars:
1.
Community
Feel supported. Feel seen.
2.
Strength
Lift heavier. Move better.
3.
Education
Understand your body. Own your health.
Simple. Structured. Supportive.
1hr strength training session
Small group training (maximum 8 people) in a private studio setting.
Each session is designed to help you:
build strength safely and progressively
improve movement and confidence
train with expert coaching and support
Every session is guided, structured, and tailored to your level — whether you’re completely new to strength training or returning to it.
Coffee & chats
After training, we can go for coffee and have the chats.
This is a space to:
connect with others
share experiences
build accountability and support outside the gym
Our schedule
Drop in
Every Sunday morning
10am strength training
11:30am coffee & chats
Location: Sorry Not Sorry studio, Neukölln
UNPAUSED Foundations
A 4-week introduction to strength training for the menopause.
Your Coach
Hi, I’m Muireann
A qualified and accredited strength coach with experience coaching at studios such as Dopamine and Lifted, as well as private PT clients here in Berlin.
Throughout my coaching career, I’ve seen how deeply politics and culture have shaped the way women relate to training—and the impact this has not only on physical health, but mental wellbeing too.
For too long, women have been encouraged to stay small, stay quiet, and not take up space. Strength training hasn’t been positioned as something designed for us, and as a result, we’ve been underrepresented and underserved—especially in research and education. This got me MAD, so I decided to create UNPAUSED.
It’s time to feel powerful, confident and comfortable in our bodies. To take up space, challenge expectations and embrace getting stronger with age. This is what it means to be UNPAUSED.
Tell your mums, aunties and big sisters!
Reviews
“Muireann is a great coach. Always pushing me gently and effective - love that. Awesome energy and personality combined with a fun and comfortable workout atmosphere. Joining her every week and enjoying it as well!”
“Very empowering session!”
“Muireann is a very passionate coach, she explains everything very clearly and always gives you nice alternatives depending on your health, she motivates you and is just super lovely!”
“I can highly recommend the training with Muireann, she was very empathetic, gave very clear instructions and corrections. She was also good in motivating and just lovely.”
“Muireann is the best coach. She keeps pushing me from training to training. And I keep getting better through her explanation and professional care.”
“I have had back problems for the last year making me unable and unmotivated to do any type of sport. Muireann helped me adjust the workout for me personally and now I'm definitely motivated and ready to get back into doing sports.”