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, supporting you 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 by day.

CHANGING BODY COMPOSITION Hormonal fluctuations and decline affect muscle mass, bone density, and body proportions. Our programming offers movement that supports muscle function and bone health, while acknowledging the natural changes of this time.

JOINT AND MUSCLE COMFORT Many experience increased joint and muscle stiffness, discomfort, or changes in connective tissue. Our approach emphasises targeted joint mobility exercises alongside relevant strength training to support joint health, muscle function, and movement comfort in daily activities.

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 offer balance and coordination work that supports your changing nervous system.

UNDERSTANDING PERIMENOPAUSE & MENOPAUSE MOVEMENT NEEDS

WHAT MAKES ROSY’S APPROACH DIFFERENT

HORMONE-ATTUNED PROGRAMMING All sessions are designed with an understanding of how hormonal shifts and life transitions impact energy, strength, joint comfort, and recovery needs.

RESEARCH-INFORMED APPROACH Our approach draws on current research while centering your lived experience, offering movement that works with your changing body during perimenopause and menopause.

BODY LITERACY FOCUS We create space for you to understand the changes your body is experiencing and explore how movement feels during this transition. Understanding why exercise might feel different can help reduce self-blame and frustration.

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

MUSCLE AND BONE HEALTH SUPPORT Targeted resistance training using springs, free-weights, and bodyweight to support muscle strength and bone density during this chapter of life.

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 REDUCTION Perimenopause and menopause can be a stressful time, dealing with symptoms, life changes, and uncertainty. Personalised movement combined with focused breathing can help reduce stress levels and promote a sense of relief and calm.

SLEEP QUALITY SUPPORT Regular, appropriate exercise can support sleep quality, often disrupted during these hormonal transitions.

MOOD REGULATION Movement that supports mental wellbeing during a time when mood fluctuations can be challenging.

COORDINATION AND BALANCE TRAINING Our Pilates and exercise science approach supports these skills, building confidence in how body moves through space during this transition.

ENERGY MANAGEMENT Programming that responds to your energy and needs each day. Some days you'll crave intensity, others will call for gentleness. All forms of movement are valuable, and you have the freedom to choose what feels right for your body in each moment.

OUR STUDIO ENVIRONMENT

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

PRIVACY & COMFORT Ground-floor access and spaces that can be made as discreet as you need to feel supported.

SUPPORTIVE COMMUNITY Optional semi-private sessions create opportunities to connect with others navigating similar experiences, reducing the isolation that can accompany this transition.

EQUIPMENT FOR ALL BODIES All our pilates apparatus and equipment accommodates diverse body sizes and shapes.

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.

A SPACE DESIGNED FOR COMFORT

At Rosy Movement, we've intentionally created an environment that prioritises your comfort and reduces the anxiety often associated with movement spaces:

NO MIRRORS Our studio deliberately omits wall-to-wall mirrors, allowing you to focus on how movement feels rather than how it looks. This simple design choice helps shift attention from external appearance to internal sensation.

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.

PRIVACY BY DESIGN Our thoughtfully arranged blinds and curtains can be adjusted to create the level of privacy you prefer. The studio layout ensures you won't feel exposed or on display during your session.

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. Pilates offers movement techniques that can support you during this life stage, including ways to care for bone health, work with your changing strength, explore balance, find comfort in your body, and honour your natural transitions.

  • 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 that appropriate movement can support many people through common experiences, including sleep disruption, mood changes, joint discomfort, and changes in muscle mass and bone density.

  • 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.