Program details

The Perimenopause Method is a 12-week online health, fitness, and education program designed for women experiencing perimenopause, approaching this stage, or seeking a deeper understanding of how it impacts their health and fitness.

The program provides evidence-based training and nutrition strategies to help manage weight, build strength, and increase lean muscle, while supporting overall well-being during this transitional phase.

Participants follow a structured weekly schedule combining progressive resistance training, agility, cardiovascular fitness, Pilates, and core stability. Workouts are 30-50 minutes and include slow tempos, double-pulse techniques, and gradual weight progression to maximise muscle growth, bone strength, and energy expenditure.

Each week also includes Mindset Lessons guided by experts alongside Michelle Bridges, covering topics relevant to perimenopause.

The program is ideal for participants with an established exercise routine looking to take their training to the next level.

Opening hours:

• The program is fully online. A new round of the program begins on the first Monday of every month.

Cost:

Single 12-week program: $159.
Lifestyle memberships start at $9.99 per week.

Target age:

50 Plus

Participants who would not be suitable for the program:

Women with certain medical conditions, recent major surgery, or physical limitations preventing safe resistance training may require medical clearance before participating.

Special requirements or conditions:

Participants should have access to basic home fitness equipment such as dumbbells or barbells (optional alternatives provided), and have a safe space to exercise.
Recommended Weight Ranges:
- Beginner: Body weight - 2-4kg dumbbells + 5-10kg Barbell
- Intermediate: 3kg-6kg dumbbells + 10-20kg Barbell
- Advanced: 4-8kg dumbbells + 15-30kg Barbell

Minimum experience:

Intermediate

Leader qualifications:

Accredited Yoga Instructor

Fitness Leader - Registered Cert IV

Volunteer leader/trainer

Healthcare clearance requirement:

Yes

Private health insurance rebates:

Yes