You Know Lifting Weights Will Help. You Just Need the Right Way to Begin.
If you're post-menopausal, your first hurdle isn’t willpower, it's avoiding injury, burnout, and fatigue.
💡If a calendar appears on the next page, it means a rare spot has opened for a 1-on-1 Strength Assessment. Be quick to book in, they usually go within hours.
This daily course gives you the safest, smartest way to begin strength training, even if:
✅ It’s been years since you stepped into a gym
✅ You’ve been let down by physios, exercise physiologists, or poor coaching in the past
✅ You’ve tried Pilates or cardio, but still feel weaker or worried about your bone health
These emails are designed to rebuild your confidence and your capacity, gradually, intelligently, and backed by science.
Here's What You'll Learn
The specific intensity, amount, and movement patterns required to trigger strength gains after menopause
How to train in a way that supports bone density, joint integrity, and hormonal balance
Why consistency without chaos is the secret to a body that stays strong and a life you can enjoy fully, especially in the last decade of your life.
All of it is backed by science, and refined through coaching thousands of women at The Evolved All Female Gym.
Real Women. Real Results.
Here’s what happens when women stop guessing and start training with structure.
Helen, 54
"Postmenopause hit hard for Helen, constant fatigue, a busy home life, and the weight just wouldn’t budge. With a move, rep hockey, and full-time work, she had every reason to pause. But by committing to smart strength training at The Evolved, Helen rebuilt her body. at 54"
Tash, Night Shift Nurse
“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.”
Vicki, Finance Industry
“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.”
Eleni Swapped Pilates for Strength Training and Unlocked Strength at 63
“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.”
FREQUENTLY ASKED QUESTIONS
What happens on the first visit?
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.
Will this help with my bone density or osteoporosis?
Yes, this is one of the main reasons many of our women join. Our training protocols are specifically designed to load bones safely, which research shows is one of the most effective ways to build and maintain bone density after menopause.
What if I’ve never lifted weights before?
Perfect. That means you won’t have to unlearn anything. Most women who join us are complete beginners, and we’ve designed everything to be simple, clear, and non intimidating with support at every step.
Are their any joining fees?
Nope, no joining fees, hidden costs, or surprises. You only pay for your training, nothing else.
I’m already training elsewhere. What makes this different?
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.
Am I too old to start strength training?
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.
Are there any lock in contracts?
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.
What if I’ve already lost a lot of strength or muscle?
That’s exactly why we exist. You don’t need to get fit before you join, we meet you where you are. Our strength assessment helps you rebuild safely, with exercises tailored to your body, not your past.
Do I need a doctor’s clearance or medical check?
In most cases, no but we’ll always work around your medical history. If you’ve had surgery, are managing a condition, or are under specialist care, we’re happy to liaise with your healthcare team to make sure your program is safe and effective.
I haven’t exercised in 10+ years… is this too advanced for me?
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.
I’ve had injuries or chronic pain… can I still join?
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.
How fast will I feel or see results?
Your body replaces every cell in your body within a 6 month period. This means you are always a result of what you have done consistently for the last 6 months. We set realistic expectations, however most women feel more energy and mental clarity within 2–4 weeks. Strength gains and body composition changes follow soon after. Our goal is to get you feeling like yourself again only stronger, sharper, and more in control.
