Evidence-based Strength Training for Real Women at Every Stage of Life.
Whether you're navigating peri-menopause, rebuilding after pregnancy, or just sick of fads and fluff we’ll show you how real strength training transforms your body, energy, and mindset.
The Evolved All Female Gym is more than just a gym, it’s a results-driven community designed for women.
Our expert coaches specialise in strength training, fat loss, and improving mobility, helping women feel stronger, leaner, and pain-free.
Whether you’re a busy professional, super-mum, or navigating peri/post-menopause, you’ll be surrounded by like-minded women all working toward the same goal becoming their strongest, healthiest selves.
Our programs are designed for women and built on research, not random workouts.
No fads. No contracts. Just real results.
TEENAGER
start SMART & BE STRONG
20-30's
Look FIT & Feel Strong
PREGNANCY
TRAIN FOR MOTHErHOOD
PERI-MENOPAUSE
BALANCE BODY & BUILD STRENGTH
POST-MENOPAUSE
FEEL YOUNGER AGAIN
Step 1: Join the Priority List
We open a small number of client spots each month. Priority goes to women on our email list who complete a Strength Assessment.
You'll receive free access to our 30-day email series and get notified as soon as assessments open.
Step 2: Book Your Strength Assessment
This is your personalised consultation. No sales pitch. Just an expert assessment of your mobility, movement patterns, and current strength level, plus a visual road-map of what’s possible for you.
Assessments are offered to priority list members first, and spots are limited each week.
Step 3: Secure Your Spot
After your assessment, if a spot is available and we’re the right fit for each other, you’ll be offered a personalised start plan based on your goals and lifestyle.
No contracts. No pressure. Just the truth about what’s possible.
The 'Old' Way
Burn calories at all costs
Ignores stress, sleep, hormones
Short-term weight loss, long-term plateaus
High injury & dropout rates
The Evolved Way
Science-backed muscle building
Protects hormones, metabolism, and mental clarity
Built for women at every stage of life
Designed to make you look & feel great
Sarcopenia Starts Early
Women begin losing muscle around age 30, up to 250g per year. Without strength training, this silent decline accelerates every decade. If you’re not building it, you’re losing it.
Stress Hijacks Your Hormones
Strength training is linked to a lower risk of dementia. It protects your brain by improving blood flow, reducing inflammation, and supporting healthy hormones.
Women who can split-squat 50% of their body weight for 10 reps have stronger hips, knees, and ankles and dramatically lower risk of injury and osteoporosis.
Strength training is linked to a lower risk of dementia. It protects your brain by improving blood flow, reducing inflammation, and supporting healthy hormones.
If You Are Under 30
If you're under 30, now is your golden window. This is your best chance to build and bank muscle like a retirement fund, one that pays dividends in energy, confidence, and future independence.
If You Are Over 30
It’s not too late, but now is the time. Muscle doesn’t come easy anymore. Stress is higher. Sleep is worse. Hormones fluctuate. Our program accounts for all of these challenges
The Research Shows
Leading strength and conditioning experts including the National Strength & Conditioning Association (NSCA) recommend that women over 50 lift 70–85% of their 1-rep max, at least 2–3 times per week, to preserve and rebuild muscle mass.
Strength training can preserve up to 80% of your muscle mass even into your 80s. Without it, you could lose over half.
Fit & Flexible
Supportive movement for recovery, mobility, and resilience
SEE WHAT'S INCLUDED
Strong & Sculpted
Science-backed strength training to build a lean, powerful body.
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1:1 Personal Training
High-touch coaching tailored to your goals, schedule, and body.
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Gypsy
Your program, your pace, wherever you go.
SEE WHAT'S INCLUDED
“After her second child, Ruth was burning out, training hard, sleeping little, and getting nowhere. By shifting to smarter strength training and recovery-focused habits at The Evolved, she reclaimed her energy, shed 4cm off her waist, and finally found balance. Ruth didn’t quit, she evolved.”
“After a serious health scare, Tash turned her life around. As a night-shift nurse with a Coca-Cola habit, she swapped cardio for strength training, dropped 20kg, and reclaimed her confidence, all while working nights. Now, she’s not just healthier… she’s unstoppable.”
“At 50, Vicki was training hard but getting nowhere. After just 7 weeks at The Evolved, she increased her protein, lifted smarter, and unlocked visible abs, a 60kg squat, and her first chin-up. Her secret? Recovery, strength and the right plan.”
“Leni left a clinical rehab gym at 63 to chase a younger more energetic vibe. Now she lifts 40kg, rocks her favourite black skirt to a Goo Goo Dolls concert, and feels 30 years younger. She’s proof that age doesn’t define your limits, strength does.”
At The Evolved, we’re not just another gym. We’re a female-focused transformation studio that uses science-backed methods to help women thrive across every stage of life.
Strength training isn’t just a workout it’s medicine for women in their 30s, 40s, 50s and beyond.
Our programs are rooted in research on muscle loss (sarcopenia), bone density, and hormone stability
We adjust intensity, recovery, and protein targets for peri- and post-menopausal women to not just preserve, but rebuild strength.
We provide smart meal plans for every member because a balanced approach to exercise and nutrition is essential.
Our foundational nutrition habits are built around protein-first strategies, hormonal shifts, and blood sugar stability.
We help you fuel your body, not restrict. Whether you realise it or not, you're an athlete and we teach you how to perform well in your every day life.
We teach the science of breaking and creating new habit cycles based on research out of M.I.T.
Using identity-based change strategies and emotional regulation we help you take the information and integrate it creating lasting change and permanent results.
From breath work to boundaries, we train the mind as much as the muscle.
You’ll meet your female Evolved trainer for a gentle Strength Assessment. She’ll identify your starting point and create a tailored path that fits your goals, lifestyle, time, and budget, no pressure, no judgement, just smart support. Want Priority Access to Our Next Intake? Join the List Here
Nope, no joining fees, hidden costs, or surprises. You only pay for your training, nothing else.
Most gyms give you a workout. We give you a road map backed by science, habit systems, hormonal awareness, and a coaching team that truly understands the female body. It’s not just what you do, it’s how and why you do it.
Absolutely not. We have members between 14 & 73 years old, and many start with zero gym experience. Our programming is built specifically for women navigating peri-menopause, post-menopause, and beyond, with strength standards and modifications to help you thrive. Still unsure? Start Gently & Learn More Here
No lock-ins here, just a 30-day cancellation notice across all services. This helps us plan your journey properly and gives you space to push through the “bad mojo” days without quitting your goals too soon. When You’re Ready, We’ll Be Here. Join the List Here
Absolutely not. Most of our members are between 40–65 years old, and many start with zero gym experience. Our programming is built specifically for women navigating peri-menopause, post-menopause, and beyond, with strength standards and modifications to help you thrive. Still unsure? Start Slowly With Our 30 Day Email Educational Series
Not at all. You’ll start with a Strength Assessment where we meet you exactly where you’re at. Our beginner-friendly on-boarding process focuses on movement confidence, not performance. You’ll feel safe, seen, and supported from Day 1.
Yes, and in fact, that’s one of the most common reasons women come to us. We’re experts in form correction, injury prevention, and training around limitations. Our coaches work closely with physios and health professionals to design safe, effective programs. If you already have an allied health team we can work in with them too.