Date/Time
Date(s) - 01/05/2025 - 05/06/2025
6:30 pm - 7:30 pm
Location
Organic Pilates & Holistic Health Studios
Categories
6-Week Strength Training for Menopausal Women
Build Strength, Confidence, and Your Own Effective Workout Routine
Week 1: Foundations of Strength Training & Primal Patterns
Key Focus: Understanding the Basics + Building Confidence
✅ Introduction to Strength Training — Why it’s essential in menopause
✅ The 6 Primal Patterns: Squat, Lunge, Push, Pull, Bend, Gait
✅ Mastering Bodyweight Movements — Form, technique, and confidence-building
✅ Quick & Easy: How to fit strength workouts into your busy life
Practical Session: Bodyweight exercises focusing on primal patterns with hands-on form correction
Resources Provided:
📋 Printable guide to the Primal Patterns with technique tips
🎯 Progress tracker to monitor strength and mobility gains
Week 2: Adding Resistance — Mastering Weights Safely
Key Focus: Learning Safe & Effective Weight Lifting
✅ Choosing the right weights — What to start with and when to increase
✅ How to lift safely — Breathing, bracing, and technique tips
✅ Building strength without injury — Common mistakes to avoid
Practical Session: Introducing kettlebells with simple primal pattern exercises
Resources Provided:
📋 Printable guide: How to Choose the Right Weights
🎯 ‘Form Checklist’ for key lifts to ensure safe and effective movement
Week 3: Upper Body Focus — Strong Arms, Shoulders & Back
Key Focus: Building Strength & Sculpting Arms
✅ Why upper body strength is vital in menopause
✅ Exercises to target push and pull patterns
✅ How to create a 10-15 minute upper body workout
Practical Session: Dumbbell exercises targeting arms, shoulders, and back with progression tips
Resources Provided:
📋 Quick-reference workout card: Upper Body Strength in 15 Minutes
🥗 Nutrition tips for supporting muscle growth and recovery
Week 4: Lower Body Power — Strong Legs & Glutes
Key Focus: Building Leg Strength & Stability
✅ Why squats, lunges, and hip hinges are your best friends
✅ How to modify movements for any limitations (e.g., knee pain, hip tightness)
✅ Creating a lower body workout with minimal equipment
Practical Session: Focused primal pattern lower body workout with resistance bands/dumbbells
Resources Provided:
📋 Printable guide to Hip & Knee Friendly Lower Body Exercises
🎯 ‘Stretch & Mobilise’ warm-up and cool-down guide for joint health
Week 5: Full-Body Workouts — Efficiency for Busy Lives
Key Focus: Combining Primal Patterns for Quick, Effective Routines
✅ How to combine movements for a time-efficient workout
✅ Designing circuits that target multiple muscle groups in one go
✅ Strategies to stay consistent even on busy days
Practical Session: Full-body workout combining multiple primal patterns for maximum impact
Resources Provided:
📋 Sample workout cards: 3 x 10-Minute Full Body Routines
📅 A customisable Weekly Workout Planner for busy schedules
Week 6: Build Your Own Program — Confidence & Independence
Key Focus: Designing a Sustainable Routine for Long-Term Results
✅ Understanding sets, reps, and rest periods — How to structure your workouts
✅ How to progress your program over time
✅ Customising your plan for your goals, space, and available equipment
✅ Creating a weekly plan that fits into your lifestyle
Practical Session: Build and practice your personalised workout routine with guidance and feedback
Resources Provided:
📋 Step-by-Step Guide: How to Design Your Own Strength Program
📅 30-Day Strength Habit Tracker to maintain consistency
Bonus Throughout the Program
🌟 Guided warm-up and cool-down routines each week
🌟 Mindset tips to stay motivated and make strength training a habit
🌟 Printable guide: Recovery Strategies for Women in Menopause
🌟 A supportive, in-person environment where women can connect, learn, and have fun while getting stronger
Final Outcome:
By the end of the course, participants will:
✅ Feel stronger and more confident in their body
✅ Understand the fundamentals of strength training
✅ Be equipped with a personalised workout routine they can follow at home
✅ Know exactly how to build strength efficiently, even with limited time
✅ Feel empowered to stay strong, active, and healthy as they age
Spaces are limited! Reserve your spot now and join us in creating a stronger, happier you.
STARTING Thursday 1st May 2025 6:30-7:30pm – for 6 weeks.
Course dates –
1st, 7th (Wednesday), 15th, 22nd, 29th May & 5th June
Let’s get you fitter, stronger and pain free!
**PLEASE NOTE: ONCE BOOKED NO REFUNDS ARE GIVEN, IT IS UP TO YOU TO ENSURE THAT YOU CAN FULLY COMPLETE THE COURSE.
You will need to buy your own kettlebells, resistance bands or dumbbells – I will have spares at my studio but you will need to practice at home, so having your own equipment is key.
Please note: This is NOT an absolute beginner program, to begin a weight training regime you need to have a certain level of fitness, if you already attend Pilates or a regular class, are a runner, or any other fitness regime then you should be fine. If you are in recovery, or have not exercised regularly for at least 6 months prior then this program is not suitable for you.
Bookings
This event is fully booked.