Perimenopause, menopause and beyond
Strength Training Through Menopause, in Canberra
Perimenopause and menopause change how your body responds to training. Energy, sleep and recovery can swing from week to week, and muscle and bone become harder to hold on to.
Strength training is one of the most useful things you can do through it, and it works best when the plan adapts to the week you are actually having. Off The Pine coaches women through perimenopause and post-menopause one-on-one in Deakin and Civic, at home and online.
Why strength matters now
From midlife, muscle and bone are harder to hold on to without regular resistance training. Lifting is how you push back. It builds and keeps muscle, loads your bones, and improves balance and confidence on stairs, hills and uneven ground.
It also shows up in ordinary life: carrying the shopping, getting up off the floor, keeping up on a holiday, and feeling like your body has your back again.
How we coach women through it
- We start where you are. Your Back Yourself Session looks at your history, what has stopped you before and what you want your body to be able to do.
- Strength training, taught carefully. You learn the movements first, and the load goes up as your confidence does.
- A plan that flexes with your week. Sleep, energy, stress and symptoms change how you train, so your weekly check-ins cover Movement, Nutrition, Recovery and Accountability and the plan adjusts.
- A floor for the hard weeks. We agree the minimum you will do on your worst week, so a bad stretch does not undo your progress.
- Programs that work with osteopenia, osteoporosis and joint concerns, alongside any guidance from your GP or physiotherapist.
What we will not do
- Extreme diets or punishing cardio circuits.
- Treat you as fragile, or push you past what your body is ready for.
- Give medical, hormone or medication advice. That belongs with your GP, and we are happy to work alongside them.
Where you can train
One-on-one at Fitness First Deakin or Fitness First Civic, at your home across most of Canberra, or online wherever you live.
FAQ
Menopause and strength training questions
- Is it safe to start lifting weights during perimenopause or menopause?
- For most women, yes, and it is one of the most useful things you can do. Tell us about any health conditions, check with your GP if you have concerns, and we will start from your current ability and progress carefully.
- I have osteopenia or osteoporosis. Can I still train with you?
- Yes. Our programs are built to work with osteopenia, osteoporosis and joint concerns, and we follow any guidance from your doctor or physiotherapist.
- How often should I train?
- Most clients start with one or two coached sessions a week and a short plan for the days in between. Your weekly times are agreed when you book, so training has a fixed place in your week.
- Are your trainers qualified?
- Yes. Shannon and every Off The Pine personal trainer hold recognised fitness qualifications, professional registration and current first aid.
- Is there a female coach?
- Yes. Off The Pine runs on a dual-coaching model, and Sara McKenzie, our co-founder, is one of your two coaches. Sara coaches you through check-ins, messages and video reviews between sessions; your in-person sessions are run by a qualified personal trainer.
- Do you give advice about hormones or medication?
- No. That is for your GP. We focus on training, recovery habits and helping you stay consistent.