Well-being · at every stage of life
Functional Training in Charneca de Caparica
Muscle is one of the best allies of health, at any age. It protects the bones, helps the heart, improves the way the body uses sugar and gives us strength for everyday life: holding a baby, climbing stairs, carrying the shopping, getting up from the floor with ease.
At MaterClinic, every Functional Training plan starts with an assessment and with the stage of life you are in. We train real-life movements, with progressive load and close supervision, to build strength and muscle mass safely.
Book the initial assessmentWho it is for
After birth
To regain strength, reduce body fat and feel your body as your own again. We start after a pelvic floor and abdominal wall assessment, so that your return to exercise is safe.
In perimenopause and menopause
As oestrogen levels fall, muscle and bone are lost more quickly and fat tends to build up around the abdomen. Strength training helps maintain muscle mass and bone density, lowering the risk of osteoporosis, and supports heart health.
From 60 onwards
Later in life, strength and balance make the difference between depending on others or not. Training improves strength, walking speed and balance, and helps prevent falls.
For anyone who wants to look after their physical health
Men and women who want to build muscle, lose body fat and have more energy, with a plan designed for them rather than a generic workout.
How it works
- Initial assessmentWe talk about your history, goals and any limitations, and assess your strength, mobility and balance.
- A plan made for youExercises chosen for your stage of life, with load progressing week by week.
- Supervised sessionsOne-to-one, with a personal trainer. Each session lasts 50 minutes, 2 to 3 times a week, according to your wishes and availability. The schedule is agreed with you, and sessions can take place at MaterClinic or in your home.
- ReassessmentWe repeat the tests throughout the plan, in line with the goals agreed with you, to track your progress.
Book the initial assessment
Tell us what stage of life you are in and what you are looking for. We will get in touch to book your first session.
- Reply within 48 working hours
- One-to-one sessions, at your own pace
- At MaterClinic or in your home
The data will be used by MaterClinic, Lda. solely to respond to and manage this request. Submission does not automatically confirm an appointment or enrolment. Please see our Privacy Policy.
Frequently asked questions
What is functional training?
It is strength training based on everyday movements: squatting, pushing, pulling, lifting, rotating and balancing. It uses body weight, dumbbells, resistance bands and other equipment, with the load increasing gradually.
How is it different from the gym?
At the gym you often train alone or with a generic plan. Here, the plan starts from an assessment and your stage of life, and every session is supervised to make sure your technique and progression are right.
How many times a week should I train?
At least twice a week, which is the recommended minimum for muscle strength. At MaterClinic we suggest 2 to 3 sessions a week, depending on your availability.
Will functional training help me lose belly fat?
It helps, but not in the way that is often promised. Training one area of the body does not burn fat specifically in that area. Strength training reduces total body fat, including abdominal fat, especially when combined with more movement in daily life and a suitable diet.
Will I build muscle?
Yes, with regular training and progressive load. Muscle takes weeks to build: strength usually increases first and changes in the body come later. Eating enough protein also matters.
When can I start after giving birth?
It depends on the birth and on how your body is recovering. Before starting, we recommend a pelvic floor and abdominal wall assessment (for example, to check for diastasis). After that, the return is gradual and adapted to you.
Can I train while breastfeeding?
Yes. Moderate exercise is compatible with breastfeeding. It may be more comfortable to breastfeed or express milk before the session, and to drink water regularly.
Does training really help the bones during menopause?
Yes. Studies show that moderate-intensity strength training, 3 times a week, improves bone mineral density in the spine and hip in postmenopausal women. It also helps maintain muscle, blood pressure and the way the body uses sugar.
I am over 65. Can I take part?
You can, and you should. At this age, strength training combined with balance exercises improves strength, walking speed and confidence in movement, and helps prevent falls.
I have osteoporosis or an injury. Can I train?
In most cases, yes, with the right exercises. In the initial assessment we discuss your medical history and adapt the plan. If needed, we ask for your doctor’s opinion.
Do I need to be fit to start?
No. The plan starts where you are today. Load and difficulty increase gradually as you get stronger.
How long until I see results?
Most people feel stronger and more energetic within the first 4 to 6 weeks. Changes in muscle, body fat and bone take longer and depend on consistency.
What should I bring?
Comfortable clothes, trainers, a water bottle and a small towel.