HER Physio: Shift

This course is for women in perimenopause, menopause, or postmenopause who want to feel stronger, more confident, and more in control of their body through safe, targeted exercise.

No. Many women join during perimenopause (the lead-up to menopause) to get ahead of changes like muscle loss, bone density decline, and pelvic floor symptoms.

That’s completely fine! This program is designed for beginners and builds up gradually. You can choose from three different 12-week programs, starting at the level that feels right for you. Work through it at your own pace, and when you’re ready, you can progress to the next program with confidence.

You’ll get a mix of strength training, cardio, balance work, core and pelvic floor exercises, and mobility movements, all specifically chosen to support bone health, hormone changes, and long-term function.

Most workouts are around 30 minutes and can be done at home with minimal equipment.

I’ve designed three progressive 12-week programs so you can start at the level that best suits your current fitness, confidence, and goals.

Ask yourself a few simple questions:

• Level 1 (Beginner):

  • Are you new to structured exercise or returning after a break?

  • Do you want a gentle, supportive start that focuses on building confidence and consistency?

  • Are you post-menopausal and not used to regular workouts?
    → If yes, Level 1 is the best place to start.

• Level 2 (Intermediate):

  • Do you already do some light activity and want more of a challenge?

  • Are you comfortable using resistance bands and bodyweight exercises?

  • Do you want a balanced mix of strength and mobility that’s still very manageable?
    → If yes, Level 2 is for you.

• Level 3 (Advanced):

  • Are you already active and ready for a harder workout program?

  • Do you enjoy core-based training and strength work with weights?

  • Are you in your 30s, 40s or 50s and want to maintain or build strength with more intensity?
    → If yes, Level 3 is the right choice.

Start where you feel comfortable and progress to the next level when you’re ready.

For the exercises in this program, I’ve provided guidance to use weights between 1–10kg. When progressing from body weight exercises, I recommend starting with weights between 1-5kg for upper body exercises and between 5-10kg for lower body exercises.

The key is to select a weight that allows you to comfortably complete the full set or time allocation with good form and control. You should feel challenged, but not strained. As your strength improves, you can gradually increase the weight, always making sure you maintain good form.

Not at all. This program is designed with women in menopause in mind, and many of the exercises focus on gentle mobility, flexibility, and movement to ease stiffness and support your joints. You’ll start at a manageable level, with options to adapt based on how you feel. The goal is to help you feel better, not push you beyond your limits.

Many of the exercises in this program are safe and beneficial for bone health, but some movements, like traditional sit-ups or exercises involving repeated forward bending, may not be suitable for women with osteoporosis.

If you have osteoporosis, it’s important to get clearance from your doctor or physiotherapist before starting. They can help you modify certain exercises to protect your spine and reduce fracture risk, while still supporting your strength and overall recovery.