Your 40s and 50s bring real changes. As estrogen falls through perimenopause and menopause, women lose muscle and bone density faster, weight tends to settle around the middle, and energy and sleep can suffer. Strength training is one of the most effective ways to push back.
Irina Marchenkova is an ISSA Master Trainer with over 20 years of experience and certifications in Senior Fitness, Strength and Conditioning, Exercise Therapy, Nutrition Coaching and Pilates. She coaches women over 40 one-on-one, online anywhere in Canada or in person in the Greater Toronto Area, with programs built around your body, your goals and your schedule.
What you can work on
- Strength and muscle tone to protect your metabolism and keep everyday tasks easy
- Bone health through progressive, weight-bearing exercise
- Weight management, with optional online nutrition coaching
- Core strength and posture, including Pilates-based exercises
- Balance, mobility and joint-friendly exercise
- Energy and confidence, with a routine you can keep up
How Irina works with women over 40
- Every program starts with your health history, current fitness and goals
- Exercises are adjusted for joint pain, old injuries and changing energy levels
- Steady progression: challenging enough to see results, never punishing
- Sessions are private and one-on-one, so you never feel watched in a busy gym
Ways to train with Irina
- Online one-on-one sessions by video call: $65 CAD per session, or $550 for a block of 10. Online personal training
- In-home sessions at your home, condo gym or local gym in the Greater Toronto Area, from $70 per session. In-home training
- Personal training plan for women who prefer to train on their own: a custom program updated monthly for $145. Training plans
Want to start on your own first? Try the free beginner home workouts. In your 50s or beyond? See training for adults over 50.
Related reading
- How exercise strengthens your bones
- Ozempic and exercise: how to lose fat, not muscle, after 40
- Lactic acid, muscle soreness and strength training
Frequently asked questions
Is strength training safe during perimenopause and menopause?
For most women, yes, and it is one of the most useful things you can do at this stage. Irina starts at your current level and builds gradually. If you have osteoporosis, a heart condition or a recent injury, check with your doctor first; Irina adapts every exercise to your health history.
Will lifting weights make me bulky?
No. Building large muscles takes years of very specific training and eating. Irina’s programs build firm, functional strength: better posture, toned arms and legs, and an easier time with everyday tasks.
Do I need a gym?
No. Online sessions work with your bodyweight, resistance bands or light dumbbells at home. If you prefer, Irina can also train you in person at your home, condo gym or local gym in the Greater Toronto Area.
Can you help with weight gain around the middle?
Yes. Strength training combined with online nutrition coaching helps you build habits that support a healthy weight, more energy and better sleep.
Have a question first? Get in touch.