As we head into perimenopause and menopause, oestrogen levels drop. This doesn’t just affect hot flushes and mood — it impacts the connective tissues that support the pelvic floor. They lose some strength and elasticity, meaning the “sling of muscles” that holds everything up can weaken. Does that mean we shouldn’t lift? Absolutely not. Weight training is still one of the best things you can do for long-term health. It just means we need to be smart about how we do it.

HELL YES, I’ve lost my exercise mojo. More than once, in fact. And I know for a fact — so have you. Whether you used to crush marathons, hike up hills like a goat on Red Bull, or just enjoyed walking without sounding like a rusty accordion — losing your drive to move is very real, especially once you're staring down your 50s, wondering how the hell your knees aged faster than your Spotify playlists.

RPE = Rate of Perceived Exertion. It’s how hard you feel like you’re working. Not how fast your watch says you're going, not how many minutes Strava will flex on your behalf. It’s an internal gauge, people. No pacer. No stopwatch. No medals for hitting an arbitrary pace when your legs are screaming "please stop."

By John Withinshaw While a lot of emphasis is put onto the legs regarding running and running training. It's just as important to put...

By John Withinshaw Yes, OK - that's a picture of a man doing press ups - but bear with me, it is relevant to your running! In my last...

By John Withinshaw I've been training quite hard for one of my biggest challenges to date and if you are a runner/athlete I'm sure you...

I'd like to share with you a story about one of my clients. His name is Tim. Almost exactly a year ago, Tim came to me and asked for my...

Personal trainer John Withinshaw explains how adding strength and conditioning to your training program at any level can lead to improved...

Wouldn't it be awesome to be able to move your hips like Shakira or Ricky Martin? I mean come on, those guys have some serious...

John Withinshaw on why "gum bumping" is not enough to warm you up... Here's the scenario........ So it's the weekend and you've arranged...

Wait? I'm supposed to do something other than just run?... John Withinshaw gives us his 4 best exercises to help make you a better...

John Withinshaw reveals how, and why, he incorporates sprinting into his own exercise regime. "Life is often compared to a marathon, but...