Menopause and Exercise

We help you to prioritise yourself to be fitter, stronger and energised.

Menopause is a natural biological process that marks the end of a woman's reproductive years.

During this time, women may experience a variety of symptoms.

Regular exercise can help manage these symptoms and promote overall health and wellbeing during menopause.

Kirsty Ellson is a trusted and dedicated Personal Trainer and Nutrition/Lifestyle Coach based in Cheltenham. Kirsty helps women navigate the natural transition of menopause with confidence and vitality. Kirsty supports you

In a world where menopause is often misunderstood or overlooked, Kirsty brings a unique blend of expertise and empathy to her approach to help you to find the balance with YOUR lifestyle, nutrition, and fitness. Kirsty fully understands that this phase of life can bring its challenges, from fluctuating hormones to unexpected changes in energy levels. That's why Kirsty is here to guide you every step of the way.

With Kirsty's personalised coaching, you'll discover the power of tailored exercise routines, nourishing nutrition plans, and lifestyle adjustments designed specifically to support you through menopause. Say goodbye to feeling overwhelmed or out of sync with your body, and hello to renewed strength, resilience, and wellness.

Whether you're aiming to manage symptoms, boost energy levels, or simply prioritise your health during this transition, Kirsty's holistic approach will help you flourish. Together, you'll embrace the journey of menopause as a time of growth and empowerment, unlocking your full potential at every stage of life.

Take the first step towards a vibrant, balanced life through menopause with Kirsty Ellson as your trusted guide. Your journey to wellness starts here.

We will work together to help YOU to prioritise yourself and ensure you feel
fitter, stronger and energised...and that definitely includes through menopause!


Menopause is a natural biological process that marks the end of a woman's reproductive years. During this time, women may experience a variety of symptoms such as hot flashes, mood swings, and vaginal dryness. Regular exercise can help manage these symptoms and promote overall health and wellbeing during menopause.

Here are some ways that exercise can benefit women during menopause:

  1. Relieves hot flashes: Exercise has been shown to reduce the frequency and intensity of hot flashes in women going through menopause.
  2. Improves bone density: During menopause, women are at an increased risk for osteoporosis, a condition that causes bones to become brittle and fragile. Weight-bearing exercises like walking, jogging, and resistance training can help increase bone density and reduce the risk of fractures.
  3. Boosts mood: Menopause can cause mood swings, anxiety, and depression. Exercise has been shown to boost mood and reduce stress and anxiety levels.
  4. Reduces the risk of chronic diseases: Regular exercise can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.
  5. Improves sleep: Menopause can disrupt sleep patterns. Exercise has been shown to improve sleep quality and help women fall asleep faster and stay asleep longer.

It's important to note that women may need to adjust their exercise routine during menopause to accommodate changes in their body such as decreased bone density and increased joint pain. It's always a good idea to consult with a healthcare provider before starting or changing an exercise routine.

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Starting a strengthening routine can be beneficial for improving overall health, increasing muscle mass, and reducing the risk of injury. Here are some steps to get started:

  1. Determine your goals: What do you want to achieve with a strengthening routine? Do you want to improve overall fitness, build muscle mass, or prevent injury? Understanding your goals can help you create a routine that is effective and tailored to your needs.

  2. Choose exercises: Strengthening exercises can include bodyweight exercises such as push-ups, squats, and lunges, or weightlifting exercises using dumbbells or barbells. Consider exercises that target major muscle groups such as the chest, back, legs, and arms.

  3. Start slowly: If you're new to strength training, start with lighter weights or bodyweight exercises and gradually increase the intensity and duration over time. This can help prevent injury and allow your body to adapt to the new demands.

  4. Create a routine: Develop a routine that includes exercises for each major muscle group and that you can stick to consistently. Aim for at least 2-3 strength training sessions per week.

  5. Rest and recovery: Allow your body to rest and recover between workouts to prevent overtraining and injury. Adequate rest and recovery can also help muscles repair and grow stronger.

  6. Seek guidance if needed: If you're unsure how to properly perform exercises or how to create a routine, contact Kirsty, of Infinite Balance, a certified personal trainer who can guide you and provide personalised advice.

Remember, consistency is key to seeing results with a strengthening routine. With patience and persistence, you can improve your strength, endurance, and overall health.

The Balance Series: Menopause and You

"It doesn't matter what stage you're at, there are solutions available. Your symptoms are like a microscope reading of your health. You do not have to put up with these symptoms, and this is the place to learn how to resolve them" Andrea Marsh, of Cotswold Menopause chats with Kirsty.

Menopause and Heart Health

Empower yourself with knowledge about your heart health and menopause.

The Infinite Balance Training App is designed to provide you challenging, effective and time efficient workouts for all fitness levels with minimal equipment.


Take Your First Step Towards a Stronger, Healthier and Energised You. One to One Personal Training sessions with Kirsty.


A SIX WEEK PROGRAM to support you in prioritising your Nutrition, Fitness and Wellbeing.


l have been attending Infinite Balance since September 2018. Every session is different, a complete body workout . Sometimes it can be challenging, but if you put in the work , you will get the results.
Best of all Kirsty is always there, be it in her studio or Studio 10, to encourage, motivate and support you. Kirsty’s approach to fitness is holistic - she is focussed on your physical, mental and nutritional health and this is also supported through workshops.
Since attending Infinite Balance I am feeling fitter, stronger and happier with the way I look. I have lost 15 kilos of weight and have more energy. I recommend Kirsty to anybody wanting to improve their physical and psychological wellbeing. The first step is the hardest, you will not regret it.
Pirjo, 68

I was looking for a way to get fitter and feel stronger without having to go to a scary gym - then I found Infinite Balance. The small Group Training sessions are like having the benefit of a personal trainer with a lovely bunch of like-minded people.

Everyone is welcoming and supportive and are there to feel better about themselves, physically and mentally. Kirsty encourages a variety of different training methods to keep it interesting and help develop functional fitness.

Just come and try, you won't look back.

Rosie, 45

If you are new to fitness or even a fanatic, I would recommend Infinite balance. The services on offer are varied. From 1 to 1 personal training sessions to small friendly group sessions to Fitball to TRX and then the amazing stretch and relax sessions.
Working with Kirsty has motivated and inspired me to get back into exercise and good nutritional habits and most importantly, I have enjoyed doing so.

Kirsty will work with you to set and achieve goals. My sessions are always interesting and varied. It’s all set in a private studio which is welcoming and friendly and never judgemental.

Mari, 32

Kirsty is brilliant, always positive, always upbeat and an excellent trainer. I've been training with her for just over 2 years. I was 59 when I started, and whilst I was fortunate not to look my age, and played cricket (which I still do) I knew I wasn't fit. I wasn't a fan of gyms, and didn't run. I'm now running regularly, doing 5K in 30 minutes, and see Kirsty every week.
My stamina is better, my bowling arm is stronger because both my biceps and triceps are stronger, and my overall fitness is significantly improved along with recovery time. Kirsty pushes me, but is also empathic, supportive and understanding. She will adapt sessions when necessary - eg after I damaged my achilles tendon, or when I was experiencing a challenging time at work and needed stretching and movement rather than weights and strengthening. I genuinely can't recommend Kirsty highly enough.
Chris, 61

I have been going to infinite balance for a few months now and after a dubious start due to having a new baby and a knee injury I am really enjoying exercising again. Not only does Kirsty create an environment that makes me feel at ease with my body she tailor makes my fitness sessions every week so that I am pushing my body to it’s best abilities without causing strain on my knee.

I am now looking at exercise in a completely different way and see it as ‘me time!’ away from the hectic daily mum and work routines and not a chore.

Jemma, 28

Kirsty's knowledge about how to stay fit and healthy is only matched by her enthusiasm and warmth.

The room is so cosy and welcoming and she pitches it perfectly to each individual.

Her happiness is contagious and her care generous and genuine.

Kirsten, 48

IB and Kirsty have made exercise a routine part of my weekly habit, it had shown me that regular exercise doesn't have to be a chore but can be enjoyable and that pushing yourself just a little bit every time rewards you in ways you can't imagine!

Kirsty's positive influence has literally changed my life. Last month I got myself a new job and that wouldn't have happened without the IB family showing me that it's up to me but I can do it and I don't have to stick with the status quo.

Corinne, 46

Kirsty is an outstanding trainer and has helped me to transform my strength and fitness in the past couple of years. Although lots of Kirsty's clients are female, she has gone the extra mile to find ways to motivate me and to devise ways around a range of 'middle-aged man' injuries that might otherwise stop someone training regularly and effectively.

Kirsty has great expertise but is also kind and funny and very easy to work with. She focuses on the needs of the client and finds creative ways to solve problems and help people stay on track and positive. I would recommend Kirsty to anyone looking for support with their health, fitness or wellbeing.

Andy, 55

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There are 3 things I do know...

  • Exercise and eating nutritionally well contributes to your overall happiness.

  • Nobody else can DO IT for you.

  • The longer you leave it the further you are away from your goal.

You've got a choice!

  • Spend hours searching for the perfect fitness plan

  • Work with me and I'll keep it simple and fast track the process

Who knows..... maybe you will actually enjoy it after all 🙂

I hope to hear from you soon,


What is special about Infinite Balance?


Muddy Awards
Best Fitness Instructor WINNER


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