Moving Through Menopause Program
- Medium Impact
- Adults, Women
- Strength, Bone Density
- Beginner, Intermediate, Advanced
8-week Program Pass for $320
Perimenopause and menopause bring significant hormonal changes, and for many women that means the exercise routine that used to work simply doesn’t deliver the same results anymore. Fluctuating and declining oestrogen levels can affect everything from metabolism and muscle mass to bone density, recovery time, and energy levels. You might notice changes in strength, increased fatigue, altered body composition,
or a sense that your body just isn’t responding the way it used to.
The good news is that the right type of exercise can make a powerful difference.
Pivotal Motion’s 8-week “Moving Through Menopause” program is designed to help you understand these changes and adapt your training accordingly—so you can feel strong, capable, and confident both now and in the years ahead.
Why exercise needs to change during menopause
Perimenopause is one of the most significant physiological transitions in a woman’s life. During this time, the body experiences:
- Accelerated bone density loss, increasing the risk of osteoporosis
- Declining muscle mass and strength (sarcopenia)
- Changes in metabolism, often leading to increased fat mass
- Altered recovery capacity and energy levels
- Increased risk of cardiovascular disease
These aren’t just surface-level changes – They have a direct impact on your long-term health, independence, and quality of life.
Why strength training matters during menopause
While general physical activity is important, research consistently shows that targeted, progressive strength training and weight-bearing exercise is one of the most effective interventions to counteract the effects of perimenopause and menopause.
Strength training is at the core of our Moving through Menopause program. It helps stimulate bone growth, preserve muscle mass, and improve metabolic health, while also supporting balance and reducing falls risk.
In addition to strength training, you’ll also work on:
- Flexibility and mobility to support joint health and movement quality
- Balance training to improve coordination and confidence
- Cardiovascular exercise, with guidance on how to adjust intensity and volume based on your individual needs and recovery capacity
Put simply: the right exercise becomes more important than ever. This program is about more than just workouts – it’s about understanding your body and learning how to work with it, not against it.
A holistic approach to menopause, exercise, and your unique needs
This program offers a holistic approach to help manage the physiological shifts that occur during perimenopause and menopause. Rather than focusing on just one area, we address the key systems impacted by hormonal change, including:
- Bone health – through targeted strength and weight-bearing exercise
- Muscle mass and strength – to combat sarcopenia and maintain function
- Metabolic health – supporting body composition and energy regulation
- Cardiovascular fitness – with appropriately tailored cardio training
- Balance and stability – reducing injury and falls risk
- The Method: Evidence-Based and Individualised
Over the 8 weeks, our accredited Exercise Physiologists will guide you through how these changes can influence:
- Your body’s response to exercise
- Recovery times and training load
- Strength and muscle development
- Energy levels and fatigue
- Overall physical and mental wellbeing
The goal is to equip you with the knowledge, skills, and confidence to adapt your exercise as your body changes—so you can continue to train effectively long after the program ends.
Importantly, this is delivered in a small-group format, allowing for plenty of individual attention. Every session is adaptable, ensuring the program is tailored to your current ability, goals, and stage of menopause.
By the end of the 8 weeks, you can expect:
- Improved strength, stability, and confidence in movement
- A better understanding of how your body responds to exercise
- Strategies to manage fatigue and recovery
- Tools to support long-term bone, muscle, and metabolic health
- The confidence to continue training safely and effectively on your own
- A Supportive Environment That Understands You
You’re not alone in what you’re experiencing. Having the right support, guidance, and community can make a significant difference in staying consistent and motivated.But more importantly, previous participants have found one of the most powerful aspects of this program is the opportunity to train alongside other women who are experiencing similar changes.
Menopause is a time of change. But it can also be a time to build strength, resilience, and lock in on your long-term health.
Get started
An individual assessment is required with one of our accredited Exercise Physiologists prior to commencing the program. We’ll assess your medical history, current condition and goals to make sure we tailor your program for your specific needs.
Book a 60-minute AXiT assessment online to get started!
Book online now and purchase an 8-visit Program Pass for $320 - and don’t forget that private health rebates will apply.
Timetable
Download timetable
FAQs
Is this program suitable if I’m new to exercise or returning after a break?
Absolutely. A guided program ensures exercises are tailored to your starting point, with safe progression and proper technique from the beginning.
Do I need a referral to join the program?
Yes. The program is designed to meet you where you’re at, with individualised adjustments to ensure you feel comfortable and supported.
How is this different from the Bone Builders Program?
This Menopause program offers a holistic approach to managing the physiological shifts that occur during perimenopause and menopause, with a focus on strength training for bone health, metabolic changes, muscle mass maintenance (sarcopenia), and cardiovascular health. Bone Builders is a specialised bone health program for men and women with (or at risk of) osteoporosis or osteopenia.
How is this different from a general strength class?
This Menopause program specifically focuses on bone-loading exercise, progressive resistance and "impact loading". We use specific weight thresholds and movements that clinical research has shown to stimulate new bone growth. This isn’t your average gym class.
What if I have injuries or other health conditions?
The program can be modified to accommodate most injuries or conditions. Your instructors will tailor exercises to ensure they are safe and effective for you.
What if I miss a class during the 8-week program?
Small class sizes means you can move at your own pace, with plenty of 1:1 support tailored to your specific needs and goals. If you are unable to attend one of the scheduled classes, speak with your EP or a member of our friendly admin team to see if we can schedule a make up lesson (subject to availability). Refunds are not issued for missed classes.
I’ve attended this program previously. Is it worth doing again?
Absolutely. The small group format means plenty of 1:1 support and allows the content to be specifically tailored to your needs, current condition, and level of prior understanding. Alternatively, many people find our Bone Builders or Powerlifting programs are also well suited to their strength training needs.
