SUPPORTIVE MOVEMENT FOR YOUR CHANGING BODY

PERIMENOPAUSE &
MENOPAUSE PILATES

Perimenopause and menopause represent significant transitions that can impact how your body feels and moves. Rosy Movement's specialised Pilates approach provides targeted support during these phases as you navigate physical changes with strength, confidence, and knowledge.

Your hormones work on every single cell in your body, and when they fluctuate or decline, everything from motivation to muscle strength can shift. Your body deserves movement that works for you exactly as you are.

MOTIVATION AND ENERGY Hormonal changes during perimenopause and menopause can affect brain chemicals that regulate motivation and energy. Varying energy levels can make consistent movement challenging. We create adaptable programs that respond to your changing capacity day to day, recognising that some days call for gentle movement while others may welcome more robust activity.

CHANGING BODY COMPOSITION Hormonal fluctuations affect muscle mass, bone density, and body proportions. Our programming prioritises resistance training for maintaining muscle mass and bone health, plus supporting cardiovascular health and cognitive function. We design accessible strength-building in our studio, with pilates apparatus and free-weights that adapt to your body.

JOINT AND MUSCLE COMFORT Many experience increased joint pain, muscle stiffness and changes in connective tissue like frozen shoulder, tendinitis and osteoarthritis. Research shows perimenopause creates a pro-inflammatory environment in the body. Our approach combines joint mobility with relevant strength training to directly address these inflammatory changes and reduce discomfort.

COORDINATION CHANGES Fluctuating hormones can affect our neurological system and impact how our brains coordinate movement. If your coordination and balance feel different, this could be hormonal. We design our approach around this research, focusing on fall prevention and building confidence in your changing body.

UNDERSTANDING PERIMENOPAUSE & MENOPAUSE MOVEMENT NEEDS

WHAT MAKES ROSY’S APPROACH DIFFERENT

RESEARCH-INFORMED PROGRAMMING Sessions are designed understanding how hormonal shifts affect energy, strength, joint comfort, and recovery needs. Our approach applies emerging research showing resistance training is more reliable than hormone therapy alone for managing many menopausal symptoms.

BODY LITERACY FOCUS We help you understand why your body experiences joint pain, muscle stiffness, coordination changes, or energy fluctuations during this transition. These are normal hormonal responses, not personal failings.

JUDGEMENT-FREE ENVIRONMENT Our Collingwood studio provides a space where perimenopause and menopause experiences are normalised, respected, and openly addressed without shame or dismissal.

BENEFITS FOR PERIMENOPAUSE & MENOPAUSE

PHYSICAL HEALTH Targeted resistance training using Pilates apparatus, springs, props, free-weights, and bodyweight supports muscle strength, bone density, joint comfort, coordination, and fall prevention. This approach also protects cognitive function and supports cardiovascular and metabolic health.

CORE AND PELVIC-FLOOR INTEGRATION Exercises that strengthen the interconnected muscles from rib cage to pelvis across multiple movement planes to support muscle and tissue function during hormonal transitions.

STRESS, MOOD AND SLEEP SUPPORT Personalised movement combined with focused breathing and body awareness helps manage stress levels, mood fluctuations, and sleep quality—all commonly disrupted during this transition.

ENERGY MANAGEMENT Programming that responds to your energy and needs each day, recognising that hormonal changes affect motivation and capacity. Efficient sessions mean a little goes a long way—both intense and gentle movement are valuable.

HOW OUR PERIMENOPAUSE &
MENOPAUSE PILATES WORKS

COMPREHENSIVE INITIAL ASSESSMENT We begin with a thorough consultation to understand your specific perimenopause or menopause experience, symptoms, and how they're affecting your movement and daily life.

PERSONALISED PROGRAMMING Based on your assessment, we create a tailored movement approach that addresses your unique needs, considering symptom patterns, energy levels, and what feels meaningful to you.

SESSION OPTIONS Choose between private sessions for maximum personalisation or semi-private sessions with others in similar life stages (maximum three participants).

COLLABORATIVE APPROACH With your permission, we coordinate with your healthcare providers to ensure your movement program complements your overall perimenopause or menopause care.

OUR STUDIO ENVIRONMENT

At Rosy Movement, we've intentionally created an accessible environment that prioritises your dignity, comfort and reduces gym-intimidation: 

TEMPERATURE CONTROL Adjustable studio temperature and fans to accommodate hot flashes and temperature sensitivity.

PRIVACY & COMFORT Ground-floor access and thoughtfully designed spaces with adjustable blinds and curtains. No mirrors unless you want them—helping you feel movement rather than watch yourself.

CONVERSATION-FIRST APPROACH Sessions begin with genuine conversation, not immediate exercise. We take time to check in about how you're feeling, what's happened since your last visit, and what your body needs today.

EQUIPMENT FOR ALL BODIES All Pilates apparatus adapts to diverse body sizes and shapes, supporting what your body can do.

SUPPORTIVE COMMUNITY Optional semi-private sessions create opportunities to connect with others navigating similar experiences, normalising this transition.

ONLINE OPTIONS For those who feel most comfortable in their own space, we offer comprehensive online sessions. These maintain the same personalised approach while allowing you to move in familiar surroundings.

LANGUAGE & COMMUNICATION We use the pronouns and language you prefer. If we make a mistake, please let us know—we're committed to learning and improving.

CONFIDENTIALITY All information about your identity, health, and personal circumstances remains completely confidential. You choose what to share and when.

This careful attention to comfort isn't just about being nice—it's essential for creating an environment where you can exist exactly as you are. When your nervous system feels safe, you can explore movement from a place of curiosity rather than pressure, connecting with your body and your needs at your own pace and on your own terms.

PERIMENOPAUSE & MENOPAUSE FAQs

  • Yes. Research shows that resistance-training like Pilates offers targeted techniques that support bone density, muscle strength, joint comfort, and coordination during hormonal transitions. Our approach addresses the pro-inflammatory changes that occur during perimenopause, while supporting cognitive function, cardiovascular health, metabolic health, and energy management—helping you navigate this natural transition with confidence.

  • Absolutely. We design sessions that respect your energy levels, with adaptations available for low-energy days. Many find that appropriate movement actually helps improve energy and reduce fatigue over time.

  • No. We know mirrors can be incredibly triggering, so we prefer to keep them in the bathroom where they belong. Our priority is to make you feel comfortable and safe, which to us means never having mirrors in the studio.

  • Wear whatever feels comfortable and allows you to move freely. We recommend layers so you can adjust for comfort. All necessary equipment and props are provided at our studio, with extensive modifications available to accommodate different bodies and movement preferences.

  • While Pilates can't eliminate all perimenopause or menopause symptoms, research shows resistance training is more effective than many other interventions for managing musculoskeletal changes. Pilates can also support sleep quality, mood changes, cognitive function, bone health, and energy management. However, it's important to have realistic expectations—exercise is a powerful tool, but not a magic solution for every symptom.

  • Yes. Many clients start Pilates during perimenopause. We tailor everything to your experience level and current symptoms, adapting as your needs change with appropriate progression techniques.

  • Our perimenopause and menopause-focused sessions specifically address the physiological changes of these transitions, with particular attention to bone health, temperature regulation, energy management, and education about how physical changes during this time can influence movement patterns and comfort.