An 8-12 Week Program designed for women 40+ currently going through perimenopause/menopause.
“Cougar Puberty”
“The coming of rage”
“Estrogen Exodus”
“Ovarian Retirement”
“Second Spring”
Whatever you want to call it…. menopause should not interfere with your exercise goals.
Strength training, running or other activity in menopause shouldn’t cause pain, leaks, or setbacks — but for many women, it does.
In perimenopause and menopause, we see increased rates of:
-Tendinopathy
-Patellofemoral joint pain
-Hip stiffness and reduced load tolerance
-As well as Pelvic floor dysfunction, including stress urinary incontinence
This is largely driven by hormonal changes — particularly reduced oestrogen — which affects:
-Collagen synthesis
-Tendon stiffness
-Muscle recovery
-And pelvic floor tissue support
The biggest mistake I see?
Women either stop training altogether…or continue high-load or high-impact training without modifying for reduced capacity.
What actually works is a staged approach:
Restore load tolerance with isometrics and controlled strength work
Rebuild capacity through progressive overload
Reintroduce impact with proper pelvic floor and breath coordination
This is exactly how I structure the Strong in Midlife program — combining musculoskeletal and pelvic floor health to get women back to training safely and confidently.
🌸 Key Education Components 🌸
• Hormones & tendon/joint changes
• Why symptoms flare (and how to prevent it)
• Load vs capacity model
• Bladder & bowel habits
• Recovery, sleep, protein
🌸 Treatment Session Inclusions 🌸
• Reassessment + symptom tracking
• Hands-on treatment if needed
• Exercise progression/regression
• Pelvic floor coaching
(internal/external as appropriate)
• Gym program updates
🌸 Program Inclusions 🌸
• Initial 60-min assessment
• 4–6 follow-up physio sessions
• Structured progressive gym program
• Return-to-run plan (if relevant)
• Pelvic floor integration guide
• Flare-up management plan
• Messaging support
🌸 Signature Outcomes 🌸
By the end, clients:
• Lift weights without pain or leaking
• Run or impact train confidently
• Feel stronger than they have in years
• Understand their body (no more fear cycles)
Program Structure
Phase 1: Reset & Reconnect (Weeks 1–3)
Goal: Calm symptoms + build foundations
Focus:
• Load management + pain education
• Pelvic floor downtraining + activation
• Deep core (TA, diaphragm synergy)
• Hip control (glute med, deep rotators)
• Isometrics for pain modulation
Session Outline:
• Breathing + pelvic floor coordination
• Low-load strength (bridges, supported squats)
• Isometric holds (quads, calves)
• Movement pattern correction
Phase 2: Strength & Control (Weeks 4–8)
Goal: Build real strength safely
Focus:
• Progressive overload
• Single-leg strength
• Hip + knee capacity
• Intro to impact prep
Pelvic Floor Integration:
• Load + breath timing
• “Exhale on effort” strategy
• Introduce functional bracing
Phase 3: Power & Return to Impact (Weeks 9–12)
Goal: Return to running, jumping, higher loads
Focus:
• Tendon loading + energy storage
• Plyometric prep
• Return to run progressions
• Gym confidence
Exercises such as:
• Jump progressions
• Advanced plyometrics
• Heavier compound lifts
• Deceleration + landing mechanics
If you’re navigating this yourself — or your training isn’t working anymore — reach out to me, Jessica Wright at Miami Physiotherapy Lakelands today!
Call our friendly reception team on 9542 9999 and let them know you are interested in the
“Strong in Midlife” Program.
