Women's PT in Cascais — Perimenopause & Cycle-Synced Training

Starting as teens and throughout every decade that follows, FITQOR's Women's Training program guides women to get the most out of every workout — tailored to what that specific time of life actually calls for.

Teens Through Every Decade

Training that grows with your body, not against it — from a first strength foundation at 14 to lifelong training after 50.

Cycle-Informed Programming

Workouts built around your natural hormonal rhythm, not a fixed weekly template.

Perimenopause-Focused

Strength training targeted at the three things perimenopause affects most: bone density, muscle, and mood.

STRENGTH TRAINING & PERIMENOPAUSE

Declining estrogen during perimenopause changes your body faster than almost any other life stage. Strength training is one of the most effective tools available for managing it.

Bone Density

Weight-bearing and resistance training stimulate bone remodeling, helping offset the accelerated bone loss that comes with declining estrogen.

Muscle & Metabolism

Muscle mass declines faster during perimenopause. Resistance training preserves lean muscle, which in turn helps protect your metabolism.

Sleep & Mood

Hormonal shifts can disrupt sleep and mood. Regular structured strength training is well documented to support both.

Heart Health

Estrogen's protective cardiovascular effect declines through this transition — combining strength work with cardio helps support long-term heart health.

Ask About Perimenopause Training

TRAIN IN SYNC WITH YOUR CYCLE

Your energy, strength, and recovery capacity shift predictably across the four phases of your cycle. Training with that rhythm — instead of the same fixed plan every week — is at the core of how your Personal Trainer builds your program. This is general training guidance, not medical advice; your trainer adapts it to how your body actually feels, session to session.

Menstrual Phase

Ease In, Recover

Estrogen and progesterone are at their lowest, and energy often follows. A window to scale back intensity and prioritize how you're actually feeling.

What to focus on

Lighter loads, mobility, and technique work
Low-impact cardio if energy allows
Extra recovery — sauna, stretching, sleep

Your trainer reads how you're moving that day and adjusts your plan in real time.

Follicular Phase

Build & Progress

Rising estrogen often brings improving energy and recovery capacity — a strong window to progressively increase load and try new strength work.

What to focus on

Progressive overload in strength sessions
Learning new movement patterns or skills
Building toward peak-intensity work

Your 100% custom blueprint ramps up here to match your rising capacity.

Ovulatory Phase

Peak Performance

Estrogen peaks around ovulation, and many women feel their strongest, most coordinated, and highest-energy here.

What to focus on

Peak-intensity strength work or new PRs
High-energy group classes
Skill-based or power-focused training

The ideal window for the sessions your trainer has been building you toward.

Luteal Phase

Sustain & Steady

Rising progesterone and a slightly higher body temperature can make high-intensity work feel harder, especially late in this phase.

What to focus on

Moderate, steady-state strength maintenance
Prioritizing recovery over new PRs
Extra attention to hydration and heat tolerance

Your trainer shifts the intensity here so consistency doesn't cost you recovery.

MEET YOUR WOMEN'S TRAINING COACHES

Catarina Faroppa, FITQOR Personal Trainer

CATARINA FAROPPAPERSONAL TRAINER

Catarina Faroppa is a Certified Personal Trainer at FITQOR, based between Cascais and Oeiras. Alongside personal training, she's a qualified Pilates instructor and a Triathlon & Cycling coach — a multi-discipline background that shapes how she builds a program: strength as the foundation, control and mobility from Pilates, and the pacing and recovery literacy of an endurance athlete.

She competes herself, including in obstacle-course events like Spartan Race, and brings that same first-hand discipline into FITQOR's Women's Training program — working with women from their teens through every decade after, including through perimenopause and around the rhythm of their cycle. Her approach: real performance and discipline, with the flexibility to meet your body where it is that day.

Train With Catarina

Mariana Freitas Rebelo, FITQOR Personal Trainer

MARIANA FREITAS REBELOPERSONAL TRAINER

Mariana Freitas Rebelo is a Personal Trainer at FITQOR, currently completing a Master's in Physical Education Teaching at the Faculty of Human Kinetics in Lisbon. She holds a degree in Sport Sciences from the Faculty of Sport, University of Porto, a Specialist Technician qualification in Physical Exercise from Fitness Academy in Évora, and is Pilates-trained.

Her path into coaching wasn't a straight line — she originally trained and worked as a Civil Engineer, including a period as a Senior Naval Technical Officer, before returning to her long-standing interest in movement and coaching (she's also a certified Zumba instructor). That background shows up in how she trains: structured, detail-oriented, and calmly disciplined, offering the same FITQOR Women's Training program as Catarina — from a first strength foundation through perimenopause-focused strength work and cycle-synced training.

Train With Mariana

HOW A SESSION WORKS

1

Technogym Checkup

Your first session starts with a full-picture assessment — strength, mobility, and body composition — as your baseline.

2

Tell Us Where You're At

Life stage, cycle, goals, and how your body has been feeling — all of it shapes your custom blueprint.

3

Train, Session by Session

Your trainer adjusts intensity to match your phase or stage, so you're always training at the right level.

4

Track What Matters

Monthly Wellness Age Assessments track real progress — bone-supportive strength, muscle, and how you're feeling.

See Membership Details

1-ON-1 PRICING

Book 1-on-1 personal training sessions in packages of 4, 8, or 12.

4-Session Package

30 min160€ total· 40€ per session

45 min230€ total· 57.50€ per session

60 min260€ total· 65€ per session

8-Session Package

30 min300€ total· 37.50€ per session

45 min440€ total· 55€ per session

60 min500€ total· 62.50€ per session

12-Session Package

30 min420€ total· 35€ per session

45 min600€ total· 50€ per session

60 min720€ total· 60€ per session

Schedule Personal Training

DUO PRICING

1 trainer, 2 people — share the session and split the cost.

4-Session Package

30 min224€ total· 56€ per session

45 min322€ total· 80.50€ per session

60 min365€ total· 91.25€ per session

8-Session Package

30 min420€ total· 52.50€ per session

45 min616€ total· 77€ per session

60 min700€ total· 87.50€ per session

12-Session Package

30 min590€ total· 49.17€ per session

45 min840€ total· 70€ per session

60 min1,010€ total· 84.17€ per session

Prices shown are the total duo cost, split between both people.

Schedule Personal Training

FAQs

It's FITQOR's approach to training women at every stage of life — starting as teens and continuing through every decade after — so each workout is guided toward what actually helps at that specific time of life, whether that's building a first strength foundation, training through perimenopause, or working with your menstrual cycle instead of against it.

Declining estrogen during perimenopause accelerates both bone density loss and muscle loss, and can affect sleep, mood, and cardiovascular health. Resistance training is one of the most effective tools for managing all of it — it stimulates bone remodeling, preserves lean muscle and metabolism, and is well documented to support better sleep and mood.

Your hormone levels shift predictably across the four phases of your cycle, and so does your energy, strength, and recovery capacity. Cycle-synced training means adjusting intensity and volume to match those shifts — pushing harder in the phases where your body is primed for it, and prioritizing recovery in the phases where it isn't — instead of following the same fixed program every week.

No. Your trainer will help you start tracking and build your program around it from there. If your cycle is irregular, unpredictable, or you're in perimenopause and it's shifting, your program is adapted to how you're feeling session to session instead.

Yes. Teens age 14 and older can train 1-on-1 with a Certified Personal Trainer, building the strength-training foundation and body literacy — including understanding their own cycle — that carries into every later decade.

Catarina Faroppa is a Certified Personal Trainer at FITQOR, based between Cascais and Oeiras. She's also a qualified Pilates instructor and a Triathlon & Cycling coach, and competes herself, including in obstacle-course events like Spartan Race — a multi-discipline, athlete's-eye background she brings to FITQOR's Women's Training program.

Mariana Freitas Rebelo is a Personal Trainer at FITQOR, holding a degree in Sport Sciences from the Faculty of Sport, University of Porto, a Specialist Technician qualification in Physical Exercise, and Pilates training. She's currently completing a Master's in Physical Education Teaching, and offers the same Women's Training program as Catarina — from a first strength foundation through perimenopause and cycle-synced training.