The Strength Conversation Every Woman Needs to Have

It's everywhere right now — in studios, in podcasts, in GP waiting rooms. Strength training, and what it really means for women moving through perimenopause and menopause.

And for good reason.

What the research tells us

Bone density starts to decrease from the age of 35. Which means the earlier we think about building strength, the better. But if this is new to you, please don't panic. There is nothing wrong with starting later. It is never, ever too late — and the benefits of starting today will still be significant.

Build it gradually

Rather than heading straight for heavy weights, start with your own bodyweight. It's more than enough.

Push-ups — even against the wall — count. Four-point kneeling exercises, side-lying work — these all challenge your muscles by working against gravity, and they're a brilliant foundation to build from. Once you're comfortable there, introduce a resistance band, then light weights, progressing at a pace that lets you focus on form and alignment rather than simply adding load.

This gradual approach isn't the slow route. It's the smart one. You build strength properly, reduce injury risk, and create a foundation that holds.

Where Pilates comes in

This is where everything you already know becomes your biggest advantage.

Core stability, mobility, flexibility, balance, control, alignment — all of it transfers directly into strength training and makes it better. Pilates and strength training aren't separate conversations. They're the same one.

I've spent years working with women at every stage of life — through pregnancy, postpartum, perimenopause and beyond. The needs shift at each stage, but the philosophy stays the same: movement that's thoughtful, progressive and tailored to you. Strength training is simply the next layer of that.

A great place to start

The online studio has a growing library of classes using resistance bands and light weights, designed to sit alongside your regular Pilates practice. Whether you're completely new to this or coming back to it, they'll meet you where you are.

Right now you can try everything free for 7 days.

Start your free trial here →