SUPPORTIVE MOVEMENT FOR YOUR CHANGING BODY

PERIMENOPAUSE &
MENOPAUSE PILATES

Perimenopause and menopause are a normal part of life — but that doesn't mean they're always easy to navigate. Rosy Movement offers specialised support grounded in current exercise science, with a focus on building and maintaining strength during this transition. Your capacity to train, adapt, and get stronger doesn't disappear during this transition. It just asks to be met with a little more intention.

MOTIVATION AND ENERGY Energy isn't always linear during this transition — and your program shouldn't pretend it is. Sessions are designed to adapt to where you are on any given day, with the understanding that showing up in some capacity nearly always serves you better than not.

BONE DENSITY Progressive resistance and impact-based movement are among the most evidence-supported tools for maintaining bone density during and after menopause. This isn't an afterthought in how we program — it's a foundation.

CHANGING BODY COMPOSITION The research is clear that progressive resistance training is one of the most effective tools for maintaining muscle mass during this transition. Our programming reflects that — using pilates apparatus and free weights to build accessible, meaningful strength.

JOINT AND MUSCLE COMFORT Changes in joint comfort and muscle stiffness are common during this phase. Our approach combines targeted mobility work with progressive strength training — supporting your body through discomfort rather than working around it entirely.

UNDERSTANDING PERIMENOPAUSE & MENOPAUSE MOVEMENT NEEDS

BOOK A PILATES CLASS HERE
BOOK A PILATES CLASS HERE

WHAT MAKES ROSY’S APPROACH DIFFERENT

RESEARCH-INFORMED PROGRAMMING Sessions are designed with an understanding of how this life stage can impact your energy and comfort. Our programming is grounded in research showing progressive resistance training one of the most effective tools for maintaining strength, function, and quality of life during this transition.

BODY LITERACY FOCUS We help you understand why certain training principles matter right now, and how to read your body's signals with informed confidence — rather than outsourcing that to fear or noise.

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

STRENGTH AND BONE DENSITY Resistance training using Pilates apparatus, free weights, and bodyweight builds muscle and maintains bone density — two of the most evidence-supported priorities during this transition.

CARDIOVASCULAR AND METABOLIC HEALTH Movement across varying intensities supports heart health, metabolic function, and cognitive health — benefits that become increasingly important 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 everyday life.

STRESS, MOOD AND SLEEP Well-programmed movement is one of the most accessible tools for managing stress, stabilising mood, and improving sleep — all commonly disrupted during this phase.

ENERGY MANAGEMENT Your program adapts to your capacity on any given day. High, moderate, and low intensity exercise all have value — the goal is a sustainable relationship with movement, not a perfect one.

  • "Perimenopausal, recovering from an injury & not in the best fitness, on top of becoming an empty nester and moving back to Melbourne after decades— I was looking for a way to get back to myself physically. Finding Alannah & Bear at Rosy Movement could not have been more serendipitous. Alannah’s tailor made approach to Pilates, together with her understanding & kindness of where I was at physically, continues to help me with more than just building muscle strength. Couldn’t recommend Rosy Movement more!"

    Mariana — Semi-Private Member

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 our observation, 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 four 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 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.

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.

BOOK A PILATES CLASS HERE
BOOK A PILATES CLASS HERE

PERIMENOPAUSE & MENOPAUSE FAQs

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.