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Menopause Fitness Support

AT ONTRACK PERSONAL TRAINING

Looking After Your Health Through Menopause

Menopause is a significant stage of life that can bring a range of physical and emotional changes. For many women, this period can feel confusing and frustrating. Changes in energy levels, body composition, strength, confidence, sleep quality, and overall wellbeing can all influence how you feel about your health and fitness. The good news is that exercise can play an important role in supporting your health throughout menopause and beyond. At On Track Personal Training, Tommy understands the unique challenges that many women face during this stage of life and provides supportive, personalised coaching designed to help you improve your fitness, maintain your strength, and continue investing in your long-term health.

An Evidence-Based Approach

Tommy brings together his professional fitness qualifications with a First-Class Honours Degree in Clinical Sciences from the University of Bradford. His background in anatomy, physiology, and human health means he understands the scientific principles behind exercise and the important role it can play during menopause. Rather than following the latest social media trends or quick-fix solutions, Tommy takes an evidence-based approach to exercise programming, helping clients focus on habits and training methods that support long-term health and wellbeing.

Why Exercise Matters During Menopause

Menopause can affect the body in several ways.

Many women notice changes in:
  • Energy levels
  • Body composition
  • Muscle mass
  • Strength
  • Mobility
  • Confidence
  • Physical activity levels
These changes can sometimes make exercise feel more challenging than it once did.

However, staying active remains one of the most powerful ways to support overall health and function.

Regular exercise can help maintain physical capability, improve fitness, support mobility, and contribute to a better quality of life both during and after menopause.

The Importance of Strength Training

One of the most significant developments in recent years has been the growing recognition of the importance of strength training for women during menopause.

Many women have traditionally focused on cardiovascular exercise alone, but evidence increasingly highlights the value of maintaining and developing strength as we age.

Strength training can help support:
  • Muscle maintenance
  • Physical function
  • Bone health
  • Balance and stability
  • Everyday movement
  • Long-term independence
At On Track Personal Training, strength training is carefully adapted to the individual, ensuring exercises feel appropriate, achievable, and effective.

You do not need previous gym experience to benefit.

Many women who begin strength training are surprised by how much stronger and more capable they feel after only a relatively short period of consistent training.

Building Confidence Alongside Strength

For some women, menopause can affect confidence as much as physical health. Changes in the body can sometimes make people feel disconnected from the activities they once enjoyed or unsure about where to start with exercise. Tommy understands that confidence doesn’t return overnight. That’s why programmes are designed to progress gradually, allowing clients to rediscover what they’re capable of while building strength and fitness at a pace that feels comfortable. Every success, whether that’s lifting a slightly heavier weight, completing a more challenging workout, or simply feeling more energetic, helps build momentum.

A Private Space Just for You

Many women spend years looking after other people.

Between careers, families, caring responsibilities, relationships, and everyday life, it’s easy for your own health to drop down the priority list.

One of the unexpected benefits many clients discover from personal training is the opportunity to dedicate time solely to themselves.

The On Track Personal Training Studio provides a private, appointment-only training environment where you can focus entirely on your own wellbeing.

For the duration of your session:
  • Nobody else needs anything from you
  • There are no work distractions
  • There are no household demands
  • There are no crowded gym floors
It’s simply time invested in yourself.

Many clients find this mental break just as valuable as the physical exercise itself.

Supporting Mental Wellbeing

Exercise isn’t only beneficial for physical health. Regular physical activity can also support mental wellbeing, mood, confidence, and stress management. Many women describe personal training sessions as an opportunity to reset, recharge, and reconnect with themselves. In a world where many people are constantly caring for others, taking time to focus on your own wellbeing is not selfish, it’s important. Looking after yourself often puts you in a better position to continue looking after the people who matter most to you.

Training That Works for You

There is no such thing as a “one-size-fits-all” menopause fitness programme.

Every woman experiences menopause differently.

Some may want to focus on strength development. Others may prioritise weight management, mobility, cardiovascular fitness, confidence, or general health.

Tommy works with each client individually to understand:
  • Current fitness levels
  • Previous exercise experience
  • Goals and priorities
  • Lifestyle considerations
  • Any relevant health guidance
This allows him to create a programme that fits your circumstances and supports your long-term wellbeing.

Fitness for Life

Menopause is not something that needs to put your fitness goals on hold. In fact, many women discover it can become a turning point where they begin prioritising their health more than ever before. The goal isn’t simply to get through menopause. The goal is to remain strong, active, capable, and confident for years to come. Through personalised coaching, strength training, mobility work, cardiovascular fitness, and ongoing support, Tommy helps women build fitness that supports both their current wellbeing and their future health.

Why Choose On Track Personal Training?

At On Track Personal Training, you’ll find:
  • Evidence-based coaching
  • A supportive and understanding approach
  • A private training environment
  • Personalised programmes
  • Strength-focused training where appropriate
  • Guidance from a trainer with a strong understanding of anatomy and physiology
  • A focus on long-term health and wellbeing
Most importantly, you’ll find a place where your goals, health, and wellbeing genuinely matter.

FREQUENTLY ASKED QUESTIONS

For most women, regular exercise is an important part of maintaining health and wellbeing during menopause. If you have any medical concerns, it is always advisable to seek guidance from your healthcare professional before starting a new exercise programme.
Strength training is increasingly recognised as an important way to help maintain muscle mass, physical function, strength, and overall health during and after menopause.
No. Many clients have little or no previous experience with structured exercise. Tommy will teach you how to exercise safely and confidently at a pace that suits you.
No. This is one of the most common concerns people have, but developing large amounts of muscle requires very specific training and nutrition strategies. Most women find strength training helps them feel stronger, more capable, and more confident rather than bulky.
Many people find that regular exercise helps improve overall fitness, stamina, and feelings of wellbeing. Individual experiences vary, but many clients report feeling more energetic as their fitness improves.
Absolutely. The On Track Personal Training Studio is appointment-only and designed to provide a private, welcoming environment without the crowds and distractions of a commercial gym.
Programmes may include strength training, mobility exercises, cardiovascular fitness work, functional training, core exercises, and other activities depending on your goals and preferences.
Exercise can be an important part of a healthy lifestyle and may support weight management when combined with appropriate nutrition and sustainable habits.
That’s completely fine. Many women begin personal training after long periods away from exercise. Tommy specialises in helping people rebuild confidence and fitness gradually.
No. Many clients find that personal training also benefits their confidence, routine, mental wellbeing, and overall quality of life. The dedicated time spent focusing on yourself can be valuable in its own right.
Many women appreciate having expert guidance, accountability, a private training environment, and a personalised programme tailored to their individual needs and goals.
Tommy combines professional fitness qualifications, scientific understanding, ongoing learning, and a supportive coaching style to help women approach menopause with greater strength, confidence, and control over their health and fitness.

WORK HARD

Get the most out of every training session

HAVE FUN

Enjoy exercising and keeping yourself fit

ACHIEVE YOUR GOALS

Reach your targets and maintain gains

What We Offer

OUR PROGRAMS

Circuits

Push yourself with unique circuit sessions personalised for you

H.I.I.T

Become more explosive using high intensity interval cardio

Weightlifting

Test your limits in free-weight & cable resistance programs

Flexibility

Become more nimble with programs designs around flexibility

Core-strength

Challenge your body in core-strength and balance programs

Sport-specific

Develop strength & agility for your sport(s) to boost your performance

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Training programs designed around your goals, your body and your enjoyment

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Build muscle

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Testimonials showcasing a history of success

What do our clients say?

"Tommy's training sessions have been fantastic! I feel much more fit and able than before and have managed to put on muscle much easier than in the past. I would recommend Tommy to anyone!"
David F
"I was very worried about starting training as I am in my late 50's and was very overweight in the beginning. Tommy understood my situation and built me a weekly fitness routine I could do, helped me to feel confident I could accomplish it and that I have seen brilliant results from. Could not possibly give him higher praises"
Kev W
PT sessions with Tommy have been fantastic for me. He has always gone out if his way to make sure I enjoy what I am doing and am working hard. I had previously had a bad experience with a personal trainer, but Tommy has been brilliant and I could not be happier with my results so far"
Jem W
"I love the variety in my PT sessions. Getting to try running with someone, boxing, lift weights or do circuits has meant I have had lots of choice and found out what types of exercise I really enjoy. It's so much more interesting than doing the same old thing at the gym and I am able to stick with it which is usually a problem for me. I would definitely recommend him."
Danny J
"I complete 2 sessions a week with Tommy and I look forward to each one! He goes above and beyond to tailor each session to my needs and abilities. He encourages me when I need motivating through a firm but fair approach. Tommy has helped me to not only increase my fitness levels, but through his sessions and eating healthy I have now dropped below 30BMI. For me this means the world and increases my IVF success chances, which is why I started PT sessions. I’ve had a few PTs in the past, but Tommy is by far the most caring trainer I’ve encountered, because he genuinely wants to help me in reaching my goals."
Jade B
"Tommy is really supportive and has helped me massively with my confidence in doing exercise. I have asthma and was quite worried about getting out of breath but he was knowledgeable and understanding about this and built my personal plan around my concerns. I never thought I would get to the point I can go for a run and I am very grateful for all his hard work making it possible"
Nico S
"I would highly recommend On track, Tommy the personal trainer went above and beyond to find a routine to suit me and make me feel comfortable in every session. He even did me a routine I was able to do at home so that I could train outside of scheduled sessions at his studio gym"
Ruth L
"I was introduced to Tommy through a work colleague! I have been struggling to lose weight and exercise myself, and needed somebody to give me that push and show me exactly what I needed to work on, that also suited me. Since training with Tommy, I feel so much better, mentally and physically. The exercises he does with me are well suited, and fun and I thoroughly enjoy every session. Tommy is very professional and I would highly recommend him as a PT."
Emma B
Taking that first step is hard for everyone, but Tommy made me feel so comfortable from the very first minute I walked through the door. He paid particular attention to ongoing health issues and made sure my training fit around them. It helps having your own space to train, listen to your own music, and push yourself without judgement. If you're looking to raise your limits with a trainer that genuinely cares, Tommy's your guy.
Josh S

Meet your Trainer

TOMMY

Hi, I'm Tommy. I'm a Personal Trainer based in Royston, Barnsley, and I'm committed to supporting people of all kinds with their health, fitness and nutritional aspirations. If I can give one piece of advice from my many years as a PT, its this: When it comes to fitness, One size does NOT fit all.

I’ve worked with people of many different backgrounds and fitness levels and I know that no two people are the same. That’s why, with OnTrack personal training – it’s all about YOU.

I’ll build you a program to cater to your needs and ambitions, which is designed to overcome your personal barriers to fitness and give you the best chance of achieving your personal fitness goals.

For me, every client is unique and every person has their own challenges and obstacles to overcome, as well as their own aims for their health and fitness.

With ONTRACK, you’re going to be given to tools to succeed and the support to make your fitness dreams a reality.

Work hard. Have fun. Achieve your goals. ONTRACK Personal Training.

Whatever your fitness goals the time to start is now

Make a change Today

The Train Station Gymnasium is a private 1-2-1 fitness studio adaptable customisable to your specific fitness needs. With weight training and cable resistance facilities, space for cardio circuits and HIIT sessions, boxing and MMA equipment, cardio machines and more, this intimate private exercise studio is the perfect environment to start your fitness journey. Equipped with CCTV and first aid equipment, you can feel confident you are safe to push yourself to the limits in your own, private surroundings.

Your fitness

Tailored exercise programs built to suit you to optimise your training

Your space

Private studio where you can feel comfortable to push beyond your limits

Your way

Your specific music, your specific program, your specific equipment

Contact us to get started!

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