The "Strong Foundations" 12 week group exercise programs are tailored for women currently in perimenopause and menopause and offered at tiered levels to suit your individual needs and starting point for exercise, to allow progression through the 3 programs. Programs 2 and 3 will run again in October so women can progress through the levels.
- Classes will be 60 mins, 1x a week run from Noosa Heads, Cooroy and Pomona locations
- Participation Fees are at a subsidised rate of $10 per class
Strong Foundations Level 1: Women's Physio run 12 week program
- Noosa (Noosa Springs Resort): Friday 17th July -Friday 2nd October: 7.30-8.30am
- Pomona: Friday 17th July -Friday 2nd October :12-1pm
Class description
Pelvic Health Physiotherapy-led exercise class for women in perimenopause, menopause and beyond. Perfect for women who are new to exercise, returning after a break, or managing pelvic health concerns.
Each session covers:
• Pelvic floor and core training
• Strength, balance and mobility
• Breathing and pressure management
• Bone and muscle health
• Functional everyday movement
• Individualised modifications
Ideal for women experiencing bladder, bowel or prolapse symptoms, recovering from injury, or new to strength training and looking for a safe, supported start before moving into gym-based training.
Build lifelong strength, confidence and pelvic health - one step at a time.
Strong Foundations Level 2: Exercise Physiologist run 12 week program
- Noosa (Noosa Springs Resort): Wednesday 15th July - Wednesday 30th September: 6.15am-7.15am
- Cooroy (Anytime Fitness): Friday 17th July - Friday 2nd October : 5.30pm-6.30pm
Class description
This 12-week program is designed specifically for women navigating perimenopause and menopause who want to feel stronger, more energised, and more in control of their bodies.
During this stage of life, hormonal changes can impact muscle mass, bone density, energy levels, sleep, mood, and overall confidence with movement. This program provides a structured, supportive approach to exercise that helps you manage these changes safely and effectively.
Each week focuses on a key area of health, combining education with practical, guided exercise. You’ll learn not just what to do, but why it matters—empowering you with the knowledge and confidence to continue long-term.
What the program includes:
- Progressive, supervised exercise sessions
- Weekly education on perimenopause, menopause and your body
- Strength training tailored to your level
- Bone health and osteoporosis prevention strategies
- Core and pelvic floor support
- Joint-friendly movement and mobility work
- Energy, fatigue, and recovery management
- Cardio and heart health guidance
- Stress, mood, and sleep support
- Balance training and falls prevention
Who it’s for:
Women experiencing perimenopause and menopause who may be noticing changes in strength, weight, energy, sleep, or confidence with exercise—and want a safe, evidence-based way to improve their health.
What you’ll gain:
- Improved strength and muscle tone
- Better energy and reduced fatigue
- Increased confidence with exercise
- Support for bone and joint health
- Improved balance and reduced falls risk
- Better understanding of your body during this transition
- A sustainable, long-term exercise plan
This program is not about pushing harder—it’s about training smarter, supporting your body through change, and building a strong foundation for long-term health.
Strong Foundations Level 3: Gym Integration: Exercise Physiologist run 4 week program
- Noosa (Noosa Springs Resort): Tuesday14th July - Tuesday 4th August: 5.15pm-6.15pm
- Cooroy (Anytime Fitness): Saturday 11th July- Saturday 1st August: 12-1pm
Our supportive 4-week gym-based program designed specifically for women navigating perimenopause and menopause and wanting to feel stronger, more confident and comfortable in a gym environment.
Over 4 weekly 1-hour sessions, you’ll learn:
- How to safely use gym machines
- The basics of strength training
- How to calculate reps, sets and weights
- How to structure and piece together your own exercise program
- Techniques to improve strength, confidence and overall wellbeing
- How to train effectively for long-term health during perimenopause
This program is perfect for women who:
• Feel unsure or intimidated in a gym setting
• Want guidance and support getting started
• Are looking to improve strength, energy and confidence
Pre-Assessment with Women's Health Physiotherapist
To gain access to the above programming, women will need to come in for an individual assessment with a Women's Health Physiotherapist.
These assessments will explore menopause‑related concerns and help you decide which of the group exercise programs (levels 1, 2 & 3) you're best to start at. The idea is you can then progress through the levels over the course of this year, with the first round of programming commencing from wb 13th July.
- Living Well is able to subsidise the first 50 assessments so the out-of-pocket expense to you is $48.20. These will be offered on a first-come-first served basis to women who attend the Living Well Through Menopause Community Talk days at the local libraries, and then opened up to the general community.
- After these 50 spots have been exhausted, the physios have kindly offered a special discounted rate of $110 for the initial assessment, which is still significantly less than normal private-practice pricing.
- You may also be able to get the assessment further discounted via a Chronic Condition Management Plan (CCMP), which can be accessed via your local GP, providing a further subsidy of $61.80, reducing the out‑of‑pocket assessment cost to $48.20. A CCMP provides access to up to five subsidised allied health sessions. Many issues related to menopause and menopause itself qualify as a 'chronic condition' so it is worth exploring this pathway with your GP.
How to sign up
Spots for the group exercise classes will first be offered to attendees of the upcoming "Living Well Through Menopause" Community Talks days in June (Sat 6th June, Cooroy or Sun 7th June, Noosaville) - free to attend. Remaining spots will be opened up after this to those that have registered their interest. Please therefore CLICK HERE to read about and book in your spot at the Community Talk days