Strength training can help women improve bone density, protect heart health, manage weight, sharpen mental focus and lift mood – benefits that become increasingly important through perimenopause and beyond. For Charlie Harper, these outcomes sit at the heart of everything she does.
“Women often come to me feeling tired, stressed or worried about changes in their body,” Charlie says. “What I want them to leave with is confidence, strength and the sense that they’re back in control of their health.”
Charlie, who has more than 35 years’ experience in sport and fitness, specialises in strength training for women from their mid-30s through to their 70s. Her background is unusually broad. She trained semi-professionally as an equestrian eventer and rower, competed in athletics, and served for seven years as a British Army officer on frontline operations in Iraq and Afghanistan.
She began her personal training education at 16 and has continued to develop her practice throughout her career.
Now based in Bath, Charlie also works closely with a local physio, chiropractor and senior GP to ensure her sessions reflect current medical understanding, particularly around menopause, injury prevention and healthy ageing.
“It’s vital that what I do is evidence-led,” she explains. “Women deserve training that genuinely supports their long-term health, not quick fixes.”
The physical benefits of strength training are wide-ranging. As oestrogen levels fall during and after perimenopause, women face an increased risk of osteoporosis, heart disease and muscle loss. Regular resistance training has been shown to counteract these effects by strengthening bones, protecting the heart and boosting metabolism.
“Muscle is key,” Charlie says. “The more muscle you have, the higher your resting metabolic rate, which makes weight management far easier at this stage of life.”
Charlie’s sessions are designed to work every major muscle group in a single workout, combining weights, cardio and functional movement. This full-body approach improves balance, stability and proprioception while placing less stress on joints than high-impact exercise such as running.
“You don’t need to train every day,” she adds. “Two well-structured strength sessions a week can make a significant difference.”
Mental health is just as important. Hormonal fluctuations during menopause can increase anxiety, low mood and brain fog. “I can see the change within an hour,” Charlie says. “Women arrive exhausted or overwhelmed, and they leave buoyant, energised and smiling. The release of endorphins and dopamine is incredibly powerful.”
Charlie launched her Strength Circuits classes in autumn 2025 after noticing changes in her own body as she approached 50. She wanted to create a supportive alternative to traditional gyms, which can feel intimidating or ill-equipped to address menopause-related concerns.
“This isn’t about squeezing people into a class so they can tick a box,” she explains. “It’s about community, encouragement and progressing together.”
She runs small group sessions, private PT groups and one-to-one training, allowing her to tailor exercises and gently push individuals just beyond their comfort zones. Clients train at Phase1 Gym in Bath, in homes or workplaces, and from March Charlie will also be running outdoor sessions in parks across Bath, including Batheaston, Weston, Combe Down and Lansdown.
“I’m incredibly proud of the women I train,” Charlie says. “They’re busy, they’re under pressure, but they show up. Seeing their strength – physically and mentally – grow week by week is what makes this work so rewarding.”
Contact:
Charlie – 07817 990079
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