There's More to the Gym Than Being Slim, Ladies!

As women, our bodies go through incredible changes throughout our lives. Hormones rise and fall, energy fluctuates, and what feels easy one week can feel like wading through treacle the next.

It’s no surprise that many women head to the gym with a single goal in mind: to lose weight or “tone up”. But focusing only on the scales sells you short. The real power of training goes far beyond aesthetics. It’s about building strength, resilience, and long-term health so you can feel and perform your best at any stage of life.

At Foundry, we believe in training smart, eating well, and giving you the tools to make progress that lasts.

Training With Your Body in Mind

Your menstrual cycle is more than a monthly inconvenience – it’s a built-in rhythm that influences energy, strength, and recovery. Understanding it can help you get the most from your training instead of feeling like you’re constantly pushing uphill.

Follicular phase – Begins on the first day of your period and lasts until ovulation, roughly day 14. Energy and mood often improve during this time, making it a great window for strength gains and more intense sessions.

Luteal phase – Follows ovulation until the start of your next period. Hormonal changes can raise body temperature, increase water retention, and sometimes make recovery feel slower.

Every woman’s experience is different. Some feel almost no change, while others notice dips in performance or motivation. The key is to adjust, not abandon, your training.

Keeping Momentum Through Low-Energy Days

The week before your period can bring cravings, bloating, and a drop in enthusiasm for hard training. This is when flexible planning matters.

Adjust intensity – Swap heavy lifting or intense conditioning for lighter strength work, mobility, yoga, swimming, or a brisk walk.

Support your nutrition – Keep protein high to maintain muscle and manage appetite. Focus on whole foods, colourful vegetables, and healthy fats.

Stay hydrated – A sodium-based drink before or during training can help offset fluid shifts.

Supplement wisely – Fish oil, magnesium, evening primrose oil, and Vitamin B6 can help ease PMS symptoms for some women.

You’re not “falling off” if you adapt. You’re training in a way that supports your body instead of fighting it.

Strength That Lasts a Lifetime

For women, building and maintaining muscle is one of the most powerful things you can do for your health. Muscle mass isn’t just about looking “toned” – it’s a metabolic powerhouse that helps you burn more calories at rest, stabilise your joints, and stay active as you age.

Strength training also improves bone density, which is especially important as we approach midlife and beyond. Without it, bone loss accelerates, increasing the risk of fractures and osteoporosis.

And let’s bust a myth while we’re here: women do not “bulk up” like men from lifting weights. Our hormone profiles don’t allow for the same muscle size, but we can build shape, definition, and strength that serve us for decades.

Menopause and Beyond

From your mid-40s onwards, hormonal changes affect muscle mass, bone density, and how your body stores fat. Sarcopenia – age-related muscle loss – speeds up, and bone turnover slows, making resistance training more vital than ever.

A consistent programme of progressive strength work, combined with balance and mobility training, helps maintain independence and quality of life. The goal isn’t just to “look good” – it’s to keep moving well, avoid injuries, and feel capable every single day.

Nutrition That Fuels and Protects

Training is only part of the equation. Your nutrition should fuel performance, speed recovery, and support hormonal balance.

At Foundry, we follow a simple, proven framework:

Wholefoods first – Aim for 80% of your intake from lean proteins, colourful vegetables, whole grains, and healthy fats.

Portion control without the calculator – Use the Handy Portion Sizer: a palm of protein, a cupped hand of carbs, a fist of veg, and a thumb of fats.

Protein as a priority – Essential for repairing muscle, keeping you full, and maintaining a healthy metabolism.

No fad diets. No rigid meal plans. Just consistent, enjoyable eating that works for your life.

Lifestyle Choices That Support Your Goals

The work you do in the gym is amplified by the choices you make outside it.

Prioritise sleep – Less than six hours a night can increase cravings by up to 385 calories the next day.

Manage stress – Chronic stress elevates cortisol, which can impact recovery, appetite, and fat storage.

Stay active daily – Walking, cycling, or taking the stairs all add up and keep your body moving between workouts.

Foundry Supports Women in Training

We don’t believe in one-size-fits-all. Your programme is tailored to your goals, lifestyle, and life stage. That means:

Strength training that adapts to your cycle, energy, and recovery
Nutrition guidance that’s realistic, sustainable, and results-driven
A supportive community to keep you motivated and accountable
Regular check-ins to keep you progressing, even when life gets busy

The gym is more than a place to “get slim”. It’s where you build the strength, health, and resilience to live life on your terms – now and in the years to come.

If you’re ready to train smarter, feel stronger, and take control of your health, join us for women’s personal training at Foundry. We’ll help you build a plan that works for you, for life.

There’s More to the Gym Than Being Slim, Ladies!