Strength training for women · BGC
Strong women age better.
Lifting is one of the best things you can do for your bones, your muscle and your menopause years. At TLC, every rep is coached, so you can lift heavy safely, whether you're 25 or 65.
What the research says
Why women should lift.
~2% a year
Bone loss speeds up around menopause
Spine bone density drops about 2% a year in late perimenopause and the first years after menopause. That adds up to as much as 10% in five years.1
+2.9%
Heavy lifting builds it back
Postmenopausal women with low bone mass lifted heavy, supervised, twice a week for 8 months. Their spine bone density went up 2.9%. The light-exercise group lost 1.2%.2
~40%
Fewer hot flushes
Women who strength trained three times a week for 15 weeks cut their daily hot flushes from 7.5 to 4.4. The group that didn't train saw no change.3
Every stage of life
Lifting at every age.
- 20s–30s
- 40s
- 50+
After menopause: it's not too late
Heavy, coached lifting improved bone density in women in their 60s with low bone mass.2 UK experts now recommend strength training for people with osteoporosis, with safe technique taught first.7 Strength also keeps you steady on your feet, which helps prevent falls.
How we train you
Heavy is the point. Coaching makes it safe.
The women who built bone in the research lifted loads they could only move about five times, with a coach watching every rep. Light weights and walking alone aren't enough to build bone.2,4 That's exactly how TLC is set up.
STRONG days
Monday, Wednesday and Friday. Squats, deadlifts, presses and pulls, with weights that go up as you get stronger. Your coach sets your load and checks your form.
FAST days
Tuesday, Thursday and Saturday. Conditioning with skipping, jumps and carries, the kind of impact that bones respond to, scaled to where you are.
Gym and recovery
An 8th-floor gym for extra sessions, plus sauna, cold plunge and red light therapy. With Complete, it's all included.
Your coaches
Coached by women who lift.
Rache and Joyce coach STRONG and FAST alongside the rest of the TLC team. Every coach is trained in the TLC system to start beginners right.
How to start.
- 01Try A Week of Complete
Try a week
A Week of Complete gives you seven days of coaching, the gym and the recovery zone for ₱3,990. Join within 7 days and it's credited back.
- 02
Tell your coach your story
Where you're at with your cycle or menopause, any bone density results, old injuries, and what you want. We'll set your starting weights from there.
- 03
Lift two or three times a week
STRONG sessions are the core. Add FAST days for conditioning and impact, and use recovery on the off days.
Questions from women.
Anything else? Message us on WhatsApp.
Is TLC a good gym for women?
Yes. Our coached STRONG and FAST classes are built around strength, which matters most for women's long-term health. Every session is coached, two of our coaches are women, and we have a full gym, recovery zone, showers and a café in one place in BGC.
Is lifting heavy safe for women over 50?
For most women, yes, when it's coached and built up gradually. In the LIFTMOR trial, postmenopausal women with low bone mass lifted heavy twice a week for 8 months, improved their bone density, and reported only one minor back spasm. Check with your doctor first if you have a health condition.
I have osteopenia or osteoporosis. Can I join?
Usually, yes. UK experts recommend strength training for people with osteoporosis, with safe technique taught first and exercises adjusted rather than banned. Get your doctor's okay, bring your bone density results if you have them, and tell your coach so we can set your starting point. If you've had a spine fracture, we'll start with gentler options.
Will lifting weights make me bulky?
No. Building big muscles takes years of specific training and eating. What most women notice is that they get stronger, firmer and more energetic, and that their clothes fit differently.
Can strength training help with perimenopause and menopause symptoms?
It can help. In one trial, women who strength trained three times a week for 15 weeks had about 40% fewer hot flushes. Lifting also helps protect the muscle and bone that start to drop as estrogen falls. It isn't a replacement for medical care, so talk to your doctor about your symptoms too.
How often should I lift?
Two to three strength sessions a week is a good target. At TLC that means STRONG on Monday, Wednesday and Friday, with FAST days for conditioning if you want more.
Do you have female coaches?
Yes. Rache, our co-founder, and Joyce coach alongside the rest of the TLC team.
I've never lifted before. Where do I start?
Start with A Week of Complete, seven days of coaching, gym and recovery for ₱3,990, or book a free coach consult. Your coach will teach you the movements and pick weights that suit you.
Sources
- Finkelstein JS et al. Bone mineral density changes during the menopause transition in a multiethnic cohort of women (SWAN). J Clin Endocrinol Metab, 2008. Summary
- Watson SL et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res, 2018. Article
- Berin E et al. Resistance training for hot flushes in postmenopausal women: a randomised controlled trial. Maturitas, 2019. PubMed
- Bloomfield SA. Optimizing bone health: impact of nutrition, exercise and hormones. Sports Science Exchange #82, Gatorade Sports Science Institute. Article
- Roberts BM et al. Sex differences in resistance training: a systematic review and meta-analysis. J Strength Cond Res, 2020. PubMed
- Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact, 2009. Article
- Brooke-Wavell K et al. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. Br J Sports Med, 2022. Article
This page is general information, not medical advice. If you have osteoporosis, a past fracture or another health condition, check with your doctor before you start and tell your coach on day one.
Start lifting this week.
Seven days of coaching, the gym and recovery for ₱3,990, credited back when you join.