Athena Method

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Athena Method

Athena is a structured strength method for women navigating perimenopause, menopause and beyond.

Founded by a strength coach with over 10 years experience coaching women, Athena focuses on building strength and confidence through progressive training

13/04/2026

Strength training in midlife is often viewed purely as a way to improve strength or body composition.

In reality, it plays a much wider role in long-term health.

Research has shown that higher levels of strength and fitness in midlife are associated with a lower risk of dementia later in life.

Training during this stage of life isn’t just about how you feel now — it’s about how you function in the future.

This is why strength training during perimenopause and menopause matters 🔱

Further reading:
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5894933/
• https://pubmed.ncbi.nlm.nih.gov/31652239/

11/04/2026

Creatine is often associated with strength training, but its potential benefits may be particularly relevant during perimenopause and menopause.

As oestrogen declines, women may experience fatigue, brain fog, reduced strength and loss of muscle mass.

Creatine may help support muscle preservation, strength, energy levels and cognitive function — particularly when combined with resistance training.

This may also help support sarcopenia prevention, which becomes increasingly important during midlife.

This is Part 2 of a short series exploring creatine and its potential benefits during perimenopause and menopause.

As always, supplements aren’t essential for everyone, but they can be a helpful addition alongside structured strength training and good nutrition 🔱

Further reading:
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912867/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

09/04/2026

Athena in the sun 🔱☀️

One of our Athena clients is currently away and still getting her sessions in — and now we’re in week 6 really noticing the difference.

✨ Hip mobility improving
✨ Better recovery and minimal soreness
✨ Motivation still high (even with the sun calling)

What’s been even better to see is her putting our education into action — focusing on hydration, protein, and carbs around training, alongside staying consistent with her vitamins and minerals. Small things that make a big difference.

She’s even been practising her back extension alternative ready for her next session — exactly the kind of ownership we love to see.

This is what Athena is about.
Not all-or-nothing.
Not perfect conditions.
Just consistent, sustainable strength.

And that’s where real progress happens. 🔱

May cohort filling up. Link in bio for all the details 🔗

05/04/2026

Creatine is one of the most researched supplements available and is gaining attention for its potential benefits during perimenopause and menopause.

As we age, muscle mass and strength naturally decline, and this can accelerate during midlife.

Creatine may help support muscle strength, lean muscle mass and training performance — particularly when combined with strength training.

Creatine is found naturally in foods such as red meat and fish, but in smaller amounts than typically used in supplementation.

This is Part 1 of a short series looking at creatine and its potential benefits during midlife.

As always, supplements aren’t essential for everyone, but they can be a helpful addition alongside structured strength training and good nutrition 🔱

03/04/2026

Week 5 is often where things really begin to shift.

Movements feel more familiar, confidence builds and strength starts to increase.

This is the result of structured, progressive training applied consistently.

This is what Athena is built around 🔱

Next cohort starting May 4th.

01/04/2026

Magnesium is one of the minerals often discussed when it comes to supporting women through perimenopause and menopause.

It plays a role in muscle function, sleep, recovery and nervous system health — all of which can become increasingly important during midlife.

Magnesium can be found in many foods including avocados, spinach, dark chocolate, bananas, almonds, salmon and pumpkin seeds.

Some signs you may be low in magnesium include headaches, night-time cramps, constipation and nausea.

If you’re not getting enough through your diet, a magnesium supplement may be helpful for some women.

Further reading:
https://menopausetreatment.co.uk/why-is-magnesium-important/

Magnesium may also help with headaches:
https://www.larabriden.com/birth-control-cause-headaches-migraines/

As always, this is just one piece of the puzzle — strength training, nutrition and consistency remain the foundation 🔱

30/03/2026

Strength training in midlife doesn’t need to be extreme or complicated.

It should be structured, progressive and appropriate to the individual.

This is what training inside Athena looks like 🔱

Enrolling now for our May cohort. Follow the link in bio or DM

23/03/2026

One of the most rewarding parts of coaching Athena is seeing how quickly women begin to feel the difference.

Stronger. More capable. More confident.

Structured strength training can have a significant impact — not just physically, but in how you feel day to day.

This is exactly what Athena is designed to support 🔱

Our next cohort is enrolling now. Follow link in bio for how to sign up 🔗

20/03/2026

Zinc is one of the minerals often discussed during perimenopause and menopause — and for good reason.

It plays a role in immune function, hormone regulation and tissue health, and may be particularly relevant when it comes to bone health, muscle maintenance and reproductive tissues.

Research has also shown that zinc supplementation may improve sexual function and libido in postmenopausal women, potentially through its role in supporting testosterone levels

Like most nutrients, deficiency is where problems tend to arise — and intake can be lower in certain diets, particularly those excluding animal products.

Supplements can have a place, but they should always sit alongside a structured approach to training and overall nutrition.

This is part of a wider approach to training and supporting women through perimenopause and menopause 🔱

Further reading:
https://www.larabriden.com/7-ways-zinc-rescues-hormones/

18/03/2026

One of the most common misconceptions in training is that sessions need to feel hard to be effective.

The first week of Athena is intentionally designed to feel manageable.

This allows time to learn movements, understand effort levels and establish a consistent routine.

From there, the programme progresses gradually — building strength, confidence and capability over time.

The goal isn’t to exhaust. It’s to build.

This is the method Athena is built on. 🔱

Our next cohort begins in May. Follow link in bio to join the waiting list

16/03/2026

There is still a huge amount of misunderstanding around how women should train during perimenopause and menopause.

At this stage of life, the conversation should not centre around simply doing more, training harder, or focusing purely on calorie burn.

As women age, maintaining muscle mass, bone density, strength and physical function becomes increasingly important.

This is why well-structured strength training is so valuable during midlife.

When programmed appropriately, it can help support long-term health, confidence, resilience and capability — both inside and outside the gym.

This is the foundation the Athena method is built on. 🔱

13/03/2026

During perimenopause and menopause the body naturally goes through changes in muscle mass, bone density and metabolism.

Research shows women can lose up to 20% of bone density in the first 5–7 years after menopause, while muscle mass also gradually declines with age.

Strength training is one of the most effective ways to help support muscle, bone health and long-term physical resilience during this stage of life.

Strength training becomes more important as we age — not less.

This is one of the foundations the Athena method is built on. 🔱

Address

Unit 5 Birchwood Way, Ashwood Business Park

NE63 0XD

Website

https://athena-method.carrd.co/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAPwIz9leHRuA2FlbQI

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