SUPPORTIVE AND EVIDENCE-BASED MOVEMENT FOR YOUR CHANGING BODY
PERIMENOPAUSE AND
MENOPAUSE PILATES AND YOGA
Perimenopause and menopause are a normal part of life, but that does not mean this season is easy to navigate.
At Rosy Movement, Alannah, Susan, and Leia bring expertise in progressive movement programming grounded in current exercise science. Sessions are designed to build strength, support bone health, and help you feel capable and confident in your body through every stage of this transition and beyond.
The noise around hormones, training, and midlife can be overwhelming and, often, misleading. Your capacity to build strength, improve mobility, and adapt to load does not differ during perimenopause and menopause. It just asks to be met with intention.
UNDERSTANDING PERIMENOPAUSE AND MENOPAUSE MOVEMENT
NEEDS
MOTIVATION AND ENERGY Energy shifts, sleep changes, and the body can feel less predictable during perimenopause and menopause. Sessions at Rosy are designed to adapt to where you are on any given day, because showing up in some capacity, consistently, serves you better than not.
BONE DENSITY Progressive resistance training and impact-based movement are among the most evidence-supported tools for maintaining bone density before, during and after menopause. At Rosy, this means lifting heavy and consistently. The basics, done well, are enough.
CHANGING BODY COMPOSITION If you are resistance training, you are preserving and building muscle regardless of how old you are. We use bodyweight, Pilates apparatus, and free weights to build strength that is accessible, progressive, and meaningful to your everyday life.
JOINT AND MUSCLE COMFORT Changes in joint comfort and muscle stiffness are common. At Rosy, targeted mobility and progressive resistance training work together so your body is supported through discomfort.
WHAT MAKES ROSY’S APPROACH DIFFERENT
RESEARCH-INFORMED PROGRAMMING Alannah, Susan, and Leia design sessions with an understanding of how this life stage impacts your energy, comfort, and capacity. You won't find fear-based messaging or overcomplicated exercise protocols here. Just progressive, purposeful movement to improve your quality of life.
BODY LITERACY FOCUS We help you understand why certain training principles matter right now, and teach you the skills in figuring out what your body needs with confidence.
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 AND MENOPAUSE
STRENGTH AND BONE DENSITY Progressive resistance using Pilates apparatus, free weights, and bodyweight gives your body what it needs to stay strong and capable for the long term.
CARDIOVASCULAR AND METABOLIC HEALTH Movement across varying intensities supports heart health, metabolic function, and cognitive wellbeing. Benefits that become increasingly important before, during and after menopause.
CORE AND PELVIC FLOOR Strengthening the muscles from rib cage to pelvis, across multiple movement planes, to support function and comfort in how you move and everyday life.
STRESS, MOOD AND SLEEP Well-programmed exercise is one of the most accessible tools available for stabilising mood, easing stress, and improving sleep quality — all commonly disrupted during perimenopause and menopause.
A SUSTAINABLE RELATIONSHIP WITH MOVEMENT High, moderate, and low intensity sessions all have value. The goal at Rosy is programming that adapts to your life and builds something that lasts.
HOW OUR PERIMENOPAUSE AND
MENOPAUSE PILATES WORKS
COMPREHENSIVE INITIAL ASSESSMENT We begin with a thorough conversation and movement observation to understand your specific perimenopause or menopause experience, symptoms, and how they're affecting your movement and daily life.
PERSONALISED PROGRAMMING Based on our observation, we create a tailored movement approach that addresses your unique needs, considering symptom patterns, energy levels, and what is meaningful to you.
SESSION OPTIONS Choose between private sessions with Alannah, Susan, or Leia for undivided one-to-one attention, or semi-private sessions with a maximum of four participants — each working from their own personalised programme with individual instructor attention throughout.
COLLABORATIVE APPROACH With your consent, Alannah, Susan, and Leia coordinate with your GP, specialist, or other healthcare providers to ensure your movement programme works in harmony with your wider 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. Our studio deliberately omits wall-to-wall mirrors, allowing you to focus on how movement feels rather than how it looks.
CONVERSATION-FIRST APPROACH Sessions begin with a thoughtful check-in. We ask, we listen, and we attune to what you need that day — so the movement prescription always meets you where you are.
EQUIPMENT FOR ALL BODIES All Pilates apparatus, props and strength equipment 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 period of life.
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.
PERIMENOPAUSE AND MENOPAUSE FAQS
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Yes. Pilates builds real strength, supports joint mobility, coordination, and core and pelvic floor function. What matters most, according to the evidence, is progressive overload — continuing to challenge your muscles over time. That's why we integrate free weights alongside Pilates apparatus, ensuring your programming can keep progressing as you get stronger.
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Absolutely. Fatigue is real and we work with it, not against it. Sessions are designed to adapt to where you are on any given day — and the evidence consistently shows that appropriate, well-programmed movement is one of the most effective tools for improving energy levels over time.
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No. Our studio is intentionally mirror-free. Rather than external feedback, we cue movement through sensation and body awareness. It we also believe it happens to make for a more comfortable, judgment-free environment — which we think matters just as much.
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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.
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Any movement modality won't eliminate symptoms, but the evidence is strong that regular, progressive resistance training is one of the most effective tools for supporting your health during this transition. Strength, bone density, sleep quality, mood, cognitive function, and energy are all areas where well-programmed exercise makes a meaningful difference — not by fixing the transition, but by giving your body the best possible foundation to move through it.
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Absolutely — and the evidence supports starting resistance training at any stage of life. Many of our clients come to us during this transition with no prior Pilates experience. Everything is tailored to where you're starting from, with programming that progresses appropriately as you build strength and confidence.
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We prioritise progressive overload for muscle mass and bone density — and where the pilates apparatus reaches its load ceiling, we integrate free weights to keep your programming advancing. Evidence-informed, responsive to how you feel, and free from overcomplicated hormone-based protocols that the research doesn't support.