Moving Through Menopause Program
12 week periodised training program
Strength and bone-loading exercises and high intensity interval efforts
Designed for women 40+ to build functional strength, support bone health and maintain cardiovascular fitness
45-60 minutes gym-based workouts
About The Program
Strength training, bone loading and cardiovascular fitness are essential for maintaining strength and bone health and healthy aging, but it can be daunting to know what to do and how to structure it.
This program supports women navigating perimenopause and beyond with functional strength training, bone-loading exercises and short high-intensity efforts. These three components of training are essential to help you build capacity, stay strong and prevent age-related declines.
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Build functional strength to support everyday movement and independence
Increase muscle mass, bone health and metabolic function
Boost cardiovascular fitness with short, high-intensity efforts
Reduce risk of falls and improve balance
Increase confidence and competence in the gym
Learn structured, evidence-based training specific to this stage of life
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3 x gym sessions inclusive of strength and bone-loading exercises and short, high-intensity interval efforts
45- to 60-minutes in duration
Gym-based workouts
This program allows you to chose between 2 or 3 sessions per week and also includes exercise regressions, progressions and swaps to suit your needs.
If you’d like support with your running training or a fully individualised plan, book in for an individualised programming consult.
What Does The Evidence Say?
Why strength training, jumping and high intensity intervals are included in the Moving Through Menopause Program.
Why Strength Training?
In the program, you’ll use free weights, resistance bands and bodyweight exercises to progressively build strength. Research shows that high-volume, progressive strength training is key for maintaining muscle, supporting physical activity and improving hormonal and metabolic health — including heart rate, blood pressure and menopausal symptoms.
Why Jumping?
Bone-loading exercises, such as jumping and dynamic impact movements, are crucial for maintaining bone strength and reducing age-related bone loss. Research shows that activities that apply stress to bones stimulate bone remodeling, improving bone density and long-term skeletal health. These exercises are included in the program to support bone resilience and reduce fracture risk as you age.
Why High Intensity Interval Training (HIIT)?
Hormonal changes during perimenopause can affect energy, metabolism and overall wellbeing — which is why sprint efforts at 80–90% intensity are included. Short bursts of high-intensity work, repeated 4–6 times with recovery, can improve cardiovascular health, support metabolism, manage weight and reduce fatigue and hot flashes.
Inside The App
Your daily dashboard gives you a clear snapshot of the day ahead — including assigned training sessions, daily habits and tasks, plus access to on-demand support when you need it.
A weekly training overview shows everything scheduled for the week, with the flexibility to easily reschedule sessions so your program fits around real life.
Session-by-session guidance lets you view each workout at a glance, with video demonstrations included so you feel confident and prepared before you start.
Built-in tracking allows you to log completed sessions, including weights, sets and reps, so your training volume is recorded and your program can progress week to week.
$149
$12.50/week
Inclusions:
12-week training program, inclusive of 1-3 sessions per week involving strength and bone-loading exercises and high intensity intervals.
App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging
Ongoing email support