ONLINE STRENGTH CLASSES FOR WOMEN 40+

COMING SOON!

Strength training becomes even more important after 40, not just for aesthetics, but more importantly for bone density, metabolism, and muscle mass which all begin to decline during this stage.

The online strength classes are designed specifically for women 40+, recognising the changes that come with perimenopause and menopause. These sessions focus on building real strength, improving energy, and supporting your body through this stage, without long workouts or punishing cardio.

Whether you’re new to strength training or already experienced, these classes meet you where you are. Each workout offers clear options to suit all levels, using simple equipment you can use at home. You’ll build lean muscle, feel stronger and more capable in everyday life, and train in a way that supports your hormones, not fights them. Train in your own space, with expert guidance that understands women’s bodies after 40.

WHO ARE THE CLASSES FOR?

The classes are for women 40+ who are entering or have already entered the perimenopause and menopause stage of life. The way we exercise once we reach this stage changes significantly from our earlier years.

Hormonal changes demand different training.
As women move through midlife, there are declines in oestrogen and other hormonal shifts that affect how muscles, bones and metabolism respond to stimulus. Moderate-intensity exercise such as Pilates, walking, yoga, jogging and cycling do not address women’s altered physiology during this stage. Moderate-intensity exercise does not prevent muscle loss (sarcopenia), which begins to deteriorate at a rapid rate.

As bones lose density, connective tissues lose tensile strength, and vascular function declines with age, we need to introduce more impactful loading (e.g., compound resistance training, jump or sprint work) to help maintain bone strength, muscular power, rupture risk and circulatory health. 


ABOUT THE CLASSES


WHEN & WHERE

The classes are run live online, twice a week, via Zoom on Tuesdays and Thursdays at 9.30-10.15am. This allows you to do them from the comfort of your home but with an experienced instructor right in your living room.


IF YOU CAN’T MAKE A LIVE CLASS?

All classes are recorded, if you are unable to make a pre-booked live class, a link will be sent to you so you can catch up at a time appropriate for you.


EQUIPMENT REQUIRED?

You need some simple equipment as listed below. All the equipment can be purchased from Kmart at very reasonable prices.

  • 2-3 sets of dumbbells (2-4kg, 4-6kg, 6-10kg). This will be dependant on experience, if you are a beginner go with the lighter end of the scale for each set. Lower body moves can be done with heavier weights than upper body so it is worth getting at least one set on the heavier side as well.

  • Exercise mat

  • Chair

  • Exercise Step or bench (optional but useful)

  • Exercise bands

PRICING

Select the appropriate class pass below for purchase or click here to be taken to the online shop.

BOOKING

  1. Pre-purchase your pre-paid class pass here

  2. Book your spot online via our online booking system.

  3. You will receive a confirmation email and a reminder the day before.

  4. You will be send the zoom link to log in

  5. If this is your first class, you will be sent a New Participant screening form which must be filled in prior to your class.

FREQUENTLY ASKED QUESTIONS

DO I NEED ANY EQUIPMENT?

Yes, see above for the recommended list of equipment.

HOW MANY SESSIONS SHOULD I DO EACH WEEK?

2-4 sessions a week are required to receive the benefits of strength training, including increasing bone density and muscle mass. We run 2 live online sessions each week; if you partake in the 2 classes, you will also receive a link to the classes so you can do an additional 1-2 classes in your own time.

are the classes safe if i have osteopenia or osteoporosis?

Yes, in fact, strength training is imperative for women who have osteopenia or osteoporosis. There may be some modifications that are required, but your instructor will take you through these. It is important that you state this in your intake form.

How long does it take to see results from strength training?

For muscle building, you can expect to see results in about six weeks; for an increase in bone density, you need longer, 6-12 months. If you stop exercising, you will also lose the benefits gained.

WHERE WILL THE SESSION TAKE PLACE?

All classes are online via Zoom, you will be sent a zoom link prior to the class. If you are unable to make a booked class, a video of the class will be sent to you after the class has taken place.

DO I NEED experience with weight training?

No, the classes are for women 40+ of all abilities. They are conducted by an experienced instructor who can cater for all abilities. All exercises will have modifications depending on your level, medical issue or injury.

who runs the classes

The classes are run by owner, Kerri Layton. Kerri has 30 years’ experience running group exercise classes and is an exercise scientist and myotherapist. Now in her 50s, she understands the importance of strength training at this stage of her life and includes strength training 3 times per week within her training schedule.