Her Foundations

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A 6-week introduction to strength training for women in midlife

“The beginning is the most important part of the work.”

Plato

Her Foundations is a 6-week small group training program designed to support women in midlife—whether you’re perimenopausal, postmenopausal, or simply ready to start building strength in a supportive and welcoming environment.

You may have heard about the benefits of resistance training for this stage of life—from improved bone density and muscle mass, to enhanced mood and energy, but knowing where to begin can feel overwhelming. That’s where we come in.

Created especially for women who are new to training or returning to exercise after a break, this program offers a non-intimidating introduction to resistance training. Held in a boutique gym with a maximum of six participants, the small group setting allows for individual attention and a personalised experience.

Over six weeks, you’ll be introduced to key movement patterns, learn how to build strength safely, and how to train with appropriate intensity, while protecting your pelvic floor. This isn’t about pushing limits—it’s about laying the foundations of long-term strength, and building your confidence in the weights room so you can make strength training a sustainable part of your life.

Program Details

When: Thursdays 7pm - 8pm, commencing 22 May 2025

Where: Powerhouse Canberra, National Hockey Centre,196 Mouat Street, Lyneham.

Investment: $180

FAQs

  • Not at all. This program is designed specifically for women who are new to strength training or returning after a long break. Everything will be explained and demonstrated in a supportive, step-by-step way.

  • Absolutely. This is a starting point — no pressure, no expectations. We’re here to help you feel more comfortable in your body and confident in the gym.

  • If you’re already comfortable with lifting techniques, training with intensity, and navigating the gym, this program may feel too introductory for your needs. That said, if you're looking to revisit the fundamentals, rebuild confidence after time away, or explore training approaches that support you through midlife, you’re very welcome.

  • Please let us know in advance. In almost all cases we will be able to modify exercises where appropriate and work with you to ensure you feel safe and comfortable. If we aren’t able to accommodate your needs we will recommend some alternative options that might be better suited.

  • Her Foundations is not a one-size-fits-all workout. It’s a guided, educational program that focuses on teaching you how to train. You’ll learn proper technique, how to build strength progressively, and how to feel at ease using gym equipment—skills you can take with you long after the program ends.

  • No, there is no requirement for you to join Powerhouse (or any other gym) during or after completing the program. While we encourage you to continue building your strength after the program you can do this at any gym, or even at home with the right equipment.

  • Comfortable workout clothes, a water bottle, and a small towel if you’d like. If you are someone who likes to take notes, then bring a small notebook.

  • Life happens! If you need to miss a session, we’ll provide guidance or alternative options so you can stay on track. However, due to the small group format, sessions can’t be made up at a later date.

Register Now

Ready to go! Click the button below to register now and secure your place.

If you have further questions about the Her Foundations program, please complete the form below and you will hear back from us shortly.

If the dates of this program don’t suit, complete the form to express your interest in future programs and we will notify you as soon as we have dates confirmed. You will be given the first opportunity to register and ensure your place.