12 Week Introduction to Strength Training in Perimenopause
Spark is a comprehensive online program that steps you through all the fundamentals of strength training, building muscle, understanding nutrition over 40, protecting bone density, and more – all with personal support from a specialist PT.
This program will help you achieve:
Stronger Muscles – Learn safe, effective strength training designed for women over 40.
Nutrition & Fat Loss – learn to nourish your body and understand how to actually get rid of stubborn perimenopause weight gain – without calorie counting. 
Protect Your Bones – Reduce risk of osteoporosis & future injuries.
Boost Your Metabolism – Strength training + smart nutrition to work with your hormones & fight midlife weight gain.
Better Sleep & Energy – Move, fuel, and recover in ways that work for your changing body.
Clarity & Confidence – Understand perimenopause, instead of feeling confused or frustrated.
Supportive Coaching & Community – You’re not alone. Train alongside women on the same journey.
This isn’t rocket science, or an exciting short-cut (sorry!). Just simple, science-based information to set you up for long term success. Only the important stuff. All encouragement – no judgement.
If you know you need to do something, but don’t know how or what – this program is for you.
** The Spark Program is delivered online for you to work at your own pace either at home or with your own gym membership **
How does online coaching work?
When you think about working with a PT, you might picture a crowded gym, a bunch of machines that resemble Medieval torture devices, and someone standing next to you telling you “one more rep!”
That’s not necessarily an appealing scenario, so I prefer to do things a little differently.
The Spark Program is like having a PT in your pocket – all the encouragement, accountability, programming expertise and guidance you get from an in-person experience, with the benefit of complete flexibility to work on your health and fitness whenever it suits you. We are busy women, and while you know you need to prioritise your own well-being – flexibility and genuine support are key to maintaining a healthy routine long term.
You can work out at home or at your local gym – or a combination of both – you just need your phone and a few key pieces of equipment to get started.
And I am with you every step of the way.
You can start today
Weekly Perimenopause Education Modules
In addition to completing your strength training, each week you’ll receive helpful video & written resources covering these topics.
Week 1 – Introduction to Strength Training
Week 2 – Nutrition
Week 3 – Understanding Perimenopause
Week 4 – Mindset
Week 5 – Playing the Long Game
Week 6 – Developing Strength Training
Week 7 – Bone Health
Week 8 – Life Outside the Gym
Week 9 – Pelvic Floor Health
Week 10 – Mobility
Week 11 – Hormones & Exercise
Week 12 – Where to Next???
Foundation Strength Training
Whether you’re a gym girl from way back or a complete newbie, you can start building muscle mass that will improve your metabolic health, make everyday life easier now, and lay the foundation for strength and independence in your golden years.
You will have four workouts that you’ll complete in sequence, aiming for 2-3 sessions / week, and then repeat. Each session you’ll focus on technique, breathing and engaging the correct muscles.
Learning these foundational strength movements is an excellent start to a regular, on-going strength program to improve muscle mass and bone density – both of which natural decline throughout perimenopause, unless we do something about it!
Full video instructions are provided for every exercise (that I have personally filmed), ensuring you know the cues and technique for safe and effective form.
Your Coach
My name is Jess, I’m 42, just a regular wife, mum, runner, business owner and dog fanatic. I believe every woman should be equipped to lean in to this rather crazy stage of life and learn how to work with their body. Yep – what worked before doesn’t seem to work anymore. It can be frustrating… but you can be your strongest, healthiest and fittest self after 40 – and I’m here to tell you, it feels amazing!
I have been working with women for years, and I’m going through all the same struggles myself. There’s still plenty of insecurity and belly fat hiding under high-waisted activewear and nicely lit photos! But fitness in your 40s is about more than the scale or the mirror. It’s about confidence, how you feel in your body, what your body can DO for you.
And the long-term benefits are just as important. You don’t have to resign yourself to a depressing inevitable decline into dementia and frailty. Now is the time to embrace a new attitude and a new approach – don’t wait until you’re struggling up the stairs or unable to bring all the groceries inside in one trip.
This isn’t a journey you take alone. Join me and a community of women who want to make smart, practical choices to improve their health and longevity.
SPARK or IGNITE? Which Online Coaching Program is Right for Me?
I offer two online training options, and there are two main differences between Ignite & Spark.
Spark is an introductory 12 week program with pre-set workouts and weekly perimenopause education to learn all about how (and why) to strength train, what’s happening to your body in perimenopause, and lots more.
Ignite is an on-going program with workouts designed specifically for you as an individual, and it evolves and adapts to your training and lifestyle changes as we go. You can also choose to purchase the perimenopause educational content from the Spark Program to support your training. This is particularly useful if you want to learn more about your body in this stage of life, but prefer a long-term and custom training approach.
PROGRAM INCLUSIONS:
SPARK
IGNITE
FAQ
Do I need a gym membership?
No! If you have access to a gym – that’s great. You can also train at home with either bodyweight exercises to start, or just a few simple weights you can buy for yourself.
What's the time commitment?
A couple of hours a week will be plenty to read the info and watch the video, as well as do your workouts.
How do I know what to do for the workouts?
Everything will be delivered within an app – videos, course content, workouts and more. Each exercise has a corresponding video showing you the movement and the muscles you’re using.
Do I have to workout at a specific time?
Nope – you can do your training sessions whenever you like, and track your own individual progress in the app.
How do I track my progress?
The app has everything you need to do your workouts, track your lifting progress, record measurements, progress photos and more. You’ll also do a weekly check-in to make sure you have the support you need to see results.
How do I know if I'm doing the exercises correctly?
Safe and effective lifting comes from good form. Comprehensive videos are provided that I have filmed myself, explaining exactly how to do each movement. I am explaining all the same things I cover with clients face-to-face. Plus, your weekly check-in allows you to upload videos of your technique so I can provide direct feedback if you’re not sure.
What if I've never done a gym session before?
Gyms and strength exercises can be weird and intimidating! This course is designed to be doable for everyone, even if you’ve never done a deadlift or heard of an Arnold press.
What if I miss a workout?
Don’t worry! Life happens, and it’s not about going hard for a week and burning out. Consistency trumps intensity – this is just the start of building sustainable healthy habits.
How much is it???
The Spark Program is $88/week, which includes your getting started guide & phone/video launch call, strength workouts that you track within a purpose-built app, 12 weeks of perimenopause educational content, weekly check-ins with me, and a private community group for Spark PT clients.
Do I have to be 40+ to do this program?
Anyone can join – no entry criteria, no judgement! But the education and community side of things will be heavily targeted to women approaching or in perimenopause, and the workouts are designed to be of most benefit to the changing needs of over 40s women.
Do you have a couple of hours each week to:
transform your understanding of perimenopause health,
learn how to work with your body’s changing needs,
and a desire to start feeling strong and confident?
Interested, but got more questions?
Get in touch here. I’m always happy to chat, with no high pressure sales pitch!
