Interview · Perimenopause

Perimenopause and Weight Gain:
A Trainer’s Practical Approach

Name: DreamBody Training
Address: 2015 32 Ave NE, Calgary, AB, T2G 5J3, CA
Telephone: 403-612-3538

For women in their 40s going through perimenopause, Paul Anthony says the most common concern is sudden weight gain and difficulty losing it. His approach combines a lighter start, interval cardio, strength training, protein and a clear line on when to see a doctor.

With Paul Anthony•November 2026•3 min read

Read the key insights Calgary weight loss programs

The conversation

Key insights

01
The most common concern Paul hears from women in perimenopause is weight gain and difficulty losing it.
02
His plan: start lighter, then add interval cardio and strength training two to four times a week.
03
Example interval: about 30 seconds of sprinting, then a two- or three-minute break.
04
If a client is really struggling after about two weeks, Paul recommends seeing a doctor.

What women in perimenopause tell Paul

“Women in their 40s going through perimenopause, usually it's weight loss and sudden weight gain.”
Paul Anthony

That frustration comes up again and again in Paul Anthony's consultations: the weight arrives quickly, and the things that used to work no longer seem to. His approach is practical rather than dramatic.

Step 1: start lighter

Paul does not begin by pushing harder. "First I start them off a little lighter," he says. Every client begins at Level 1 of his 12-level program and moves up as they show they can execute the workouts, the eating and the cardio well.

Step 2: add interval cardio

As clients build, Paul adds higher-intensity interval training.

“They need to do a little bit more higher-intensity cardio. For example, sprints of 30 seconds at a time, then a two- or three-minute break.”
Paul Anthony

Short efforts with long recoveries let you work hard without long, draining sessions. If sprinting is not right for your joints or fitness level yet, your trainer can scale the effort. That is what Level 1 is for.

Step 3: strength train two to four times a week

Paul pairs the intervals with resistance training two to four times a week, so you are building lean muscle while you lose fat. Our article on why women over 40 should lift covers that side of the plan.

Step 4: eat enough, especially protein

Crash dieting is not part of Paul's approach. He coaches at least three meals a day with protein, carbohydrates, vegetables and healthy fats, and says low protein is one of the most common gaps he sees in women. His rule of thumb is over 100 grams a day for most women, adjusted to the person.

Step 5: know when it's a medical question

This is where Paul draws a clear line. He watches how a client responds over roughly the first two weeks. If she has had sudden weight gain or is really struggling, he recommends seeing a doctor, ideally one experienced in women's hormone health, to check things like hormones and thyroid.

That is the right order of operations. A trainer can build the habits; a physician should assess symptoms and decide on any testing or treatment.

Realistic expectations

Paul's plan does not promise a number. Progress depends on your starting point, your consistency and your health, and some clients need longer at the early levels than others. What it offers is a structure you can follow and adjust. See Calgary weight loss programs to start with a free consultation.

Check with your doctor first. If you have a medical condition, take medication, are dealing with sudden or unexplained weight gain, or have symptoms that worry you, speak with your physician before starting or changing a program. Paul is a personal trainer, not a medical provider, and this article is general information, not medical advice.

FAQ

Frequently asked questions

Why am I gaining weight in perimenopause?

Sudden weight gain is the most common concern Paul hears from women in their 40s. There can be many causes, so if it is sudden or unexplained, speak with your doctor. Paul focuses on the training, eating and recovery side.

What kind of cardio does Paul recommend in perimenopause?

Higher-intensity intervals once you are ready, for example about 30 seconds of sprinting followed by a two- or three-minute break, built up gradually.

Does Paul give hormone advice?

No. Paul is a personal trainer. If a client is really struggling or has had sudden weight gain, he recommends seeing a doctor, ideally one experienced in women's hormone health.

How fast will I lose the weight?

Paul does not promise a set amount or timeline. Progress depends on your starting point, consistency and health.

Read the full transcript

This transcript has been lightly edited for clarity: filler words and repeated questions were removed and obvious speech-to-text errors were corrected. Brief passages marked [...] were omitted, along with closing questions about permissions and scheduling. The client example is anonymized.

Sam (StyleLabs)Let's start with your typical clients over 40. What kinds of goals and concerns do they usually bring to you at Dreambody?

PaulUsually weight loss, body contouring, building some lean muscle mass, and just getting leaner.

Sam (StyleLabs)From your coaching experience, what tends to make fat loss feel harder for people after 40, and what approaches still work well for them?

PaulLike for everyone else: eating healthy, and eating enough protein especially. Women especially don't have enough protein. Protein intake is usually low, about half of what it should be. Most women should have over 100 grams of protein. Let's say they weigh about 130 pounds: they should have about 100 grams of protein. Most have 30 to 50 grams, really, and the rest is mostly carbs and vegetables.

Sam (StyleLabs)When you're working with someone over 40 who is starting strength training for the first time, or coming back after a break, how do you structure their program so it's safe and effective?

PaulI have different levels of training, level 1 to level 12. So if they were at level 5 when they quit, when they come back they go right back to level 1 and start over. It's like an airplane taking off. You start off very low, then the airplane takes off and accelerates into the sky. So you start off at level 1, then level 2, level 3, level 4, and you move up according to where you are.

Sam (StyleLabs)For men over 40, what patterns do you notice with fat loss, recovery and consistency? And how does that compare with what you see in women?

PaulMen usually hold it around the belly, like a beer belly type. That's where they hold most of their fat. Women usually hold it in their lower body: hamstrings, butt, thighs, inner thigh, outer thigh and so on. That's how the fat is normally distributed.

Sam (StyleLabs)For women in perimenopause or menopause, what do they usually tell you they're struggling with, and how do you adapt their training and help set realistic expectations?

PaulWomen in their 40s going through perimenopause, usually it's weight loss and sudden weight gain. What I tell people going through menopause is that they need to do a little bit more higher-intensity cardio. For example, sprints of 30 seconds at a time, then a two- or three-minute break, is really good. [...] So more interval-type training is good for menopause and perimenopause. But first I start them off a little lighter. And also strength training: you need strength training two to four times a week as well, and an adequate amount of protein. Those are the things that are very important.

Sam (StyleLabs)Where does a trainer's role end? Are there situations where you recommend clients see their physician before or during a program, especially over 40?

PaulFor those over 40 with a lot of sudden weight gain, yes. I also like to see where they're at for probably the first two weeks. Then, if they're really having big-time struggles, I might suggest they see where their hormones are at. If estrogen is out of control, testosterone is very low or their thyroid might be off, I really want to make sure the doctor, ideally an expert in female hormones specifically, checks their hormones.

Sam (StyleLabs)When you coach nutrition and protein, how do you guide clients without crash diets or rigid promises about weight loss?

PaulI try not to get into too much about specifics. I just say: “You need at least three meals a day, with protein, carbs, vegetables and fats, essential fatty acids preferably. That should boost your energy. You need carbs to boost your energy so you can work hard, and protein for sure. So you need all four to boost your energy and sustain it throughout the day.” It also affects their mood. It makes them happy when they have protein.

Sam (StyleLabs)How do sleep, stress and recovery affect your clients' progress, and what do you do as a coach to help them in those areas?

PaulFor sleep, I tell them to sleep seven to nine hours per night, and to make sure they get their sleep in. Some might have disrupted sleep, so I may tell them to have [...] a chamomile or mint tea to calm them down at night. Try not to eat two hours before you go to sleep, so you're able to relax. For energy, make sure you have your protein throughout the day, because protein sustains and satiates the body and mind for energy. So an adequate amount of protein, carbs, vegetables and fats is very, very important for energy.

Sam (StyleLabs)Can you share an anonymized example of a client, with no names or identifying details, that shows your approach?

PaulI have countless examples. I had one client in her 50s who had tried three other trainers, and nothing worked. She was going through menopause, and she was frustrated with me at first, saying, “This won't work. I've tried this. Dieting doesn't work.” Then we started her on the program. She ended up losing close to 40 pounds following the program: high intensity, and balanced protein, carbs and essential fats, just like my regular protocol. We increased the intensity of her workouts and increased her weightlifting as well. She got really lean, and then she said, “You know what? I want to do a competition.” So we did a fitness competition, and she won it. She went from high body fat, weight gain, not being able to sleep and feeling moody to just feeling good, with everyone in the gym commenting on how good she was looking. She got first place. So that's one of my examples.

Sam (StyleLabs)If someone in Calgary is thinking about hiring a personal trainer for weight loss, what should they ask before choosing, and what does your process look like when someone first starts with you at Dreambody?

PaulI'd suggest asking the trainer or coach how much experience they have, because there are a lot of new trainers in the fitness industry now who are 18, 19, 20 years old, and they get hired because they look good. They look good because they're young and they've been working out. [...] So instead of just going on looks, ask about experience, and ask for some before-and-after transformations, or whether you could call a client, whatever it is. You've got to have some proof: some social proof and some physical proof of their work. I have over 30 years of experience, so I have lots of social proof and lots of physical proof from clients.

Sam (StyleLabs)Is there anything else that's important to your business that we haven't covered?

PaulMostly that my program has 12 different levels. Everyone starts at level one, the basic level, even if they think they're an expert. Sometimes people think they're an expert, but they really are not. So I start everyone at level one, and from there we graduate either every two weeks, every month or every two months. Some people need longer in level one, two months, some even three months. We'll see. They graduate according to how they're actually executing in their workouts, and their dieting, cardio and so on. I move them up to a different level depending on their proficiency in the workouts.