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Strong Foundations Training Program

Build strong muscles, strong bones, and lasting confidence with a progressive program that teaches you how to train safely and effectively — whether you're brand new or finally ready to do it right.

Who This Is For

 

This program isn’t just about learning to lift weights — it’s about training smart. You’ll master the key movements, progress from dumbbells to kettlebells and barbells, and learn how to incorporate the different types of training women over 40 need: building strength, improving muscle function, supporting bone health, and ensuring proper movement patterns. It brings together everything you need to train with purpose and progress safely, whether you’re new to lifting or looking to refine your technique for long-term health.
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  • Learn how to progress to lift weights safely and effectively.
  • Build strength, lean muscle, and bone density.
  • Improve posture, energy, and functional movement.
  • Start with no prior strength training experience (or if you’ve been out of it for a while).
  • Get guidance, support, and accountability from an expert coach—without feeling overwhelmed or intimidated.
What’s Included:
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  • 24 weeks of live coaching: Weekly sessions where we walk through each training phase, teach you proper form, and help you stay on track.
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  • Flexible, progressive strength training program: Delivered through our Everfit app, starting with dumbbells and progressing to kettlebells and barbells - at YOUR pace! 
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  • Educational modules: Everything you need to know from technique to bone health, and training safety.
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  • A focus on bone health: Bone-strengthening training based on the LIFTMOR trial protocols.
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  • A supportive, non-judgemental community: Join women who are just like you, all working toward the same goals. 
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  • Home or gym options: Training adaptable to your space, equipment, and goals. 

Program Details 

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  • Starts: Monday 30 June 2025

  • Duration: 24 weeks, finishing by 14 December—just in time for that busy time of year! 

  • Format: Weekly live sessions + programming via Everfit app (with recordings available).

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Investment Options


This is a comprehensive, guided program valued at over A$3,700—including expert coaching, app-based programming, lifetime access to materials, and ongoing support throughout your 24-week journey.

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✅ Weekly Instalments: A$105/week for 24 weeks (via secure Stripe recurring payments).

✅ Up-Front Payment: A$2,400 (includes a $120 discount).

🎉 Early Bird Offer: Pay in full by Sunday 15  June and get the entire program for just A$2,100
(Save A$300 off the standard price).

✅ Payment Options: Selected via invoice.

✅ Minimum Commitment: 24 weeks (Full Terms & Conditions document provided in footer). 

 

All options include:

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  • Weekly one hour live coaching sessions (24 total) with individual coaching included. 

  • Full Tailored Strength & Fitness Coaching delivered via our Everfit App (valued at $40/week).

  • Progression from dumbbells to barbells.

  • Private support group for accountability, Q&A, and feedback.

  • Bonus education on technique, mobility, bone health, and more.

  • Lifetime access to all materials and replays.

  • Optional add-on: 12-week blocks of Semi-Private Personal Training in our Drouin studio
    (A$40 per in-person session — exclusively available to enrolled participants). 

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Why 24 Weeks?

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This structured 24-week program is designed to give you the time, support, and guidance needed to build lasting strength at your own pace. It’s not about rushing — it’s about progress that sticks. Each week, we’ll work together to ensure you’re progressing safely, confidently, and in a way that matches your unique fitness level. Whether you're just starting out or looking to refine your technique, you’ll never feel 'behind' or 'too advanced'. This is your journey, and it’s built to work for you.

 

🙋‍♀️ FAQ

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I’ve never done strength training or lifted before—will this work for me?
Yes! This program is designed specifically for beginners. We start slow and build your skills over time, helping you develop confidence in your lifts. By the end of 24 weeks, you’ll not only know how to lift properly — you'll gain the confidence and knowledge to be able to walk into any gym and know exactly what to do.

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What if I can’t attend the live sessions?
No problem! Every session is recorded and uploaded for you to view at your convenience.

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Why Does Strength Training Matter for Healthy Aging?

Walking, yoga, and Pilates are great for overall wellness, but they don’t do enough to increase bone mass or build lean muscle mass — two key factors in supporting healthy aging. If you're serious about protecting your bones, improving muscle function, and maintaining strength as you age, strength training is the method that works. This program focuses on building the muscle and bone density necessary for long-term health, using scientifically-backed methods that are safe, progressive, and effective.

 

What do I need for this program?

This is not a “make do with what you’ve got” kind of program. It’s a step-by-step progression designed to build real strength, confidence, and competence — from dumbbells to barbells.

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You’ll need:

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  • Adjustable dumbbells (or a set) up to 20kg (or a solid mix of dumbbells and kettlebells).

  • Access to a barbell, rack, and weights (either at home or at a gym) by the second half of the program.

  • A space where you can train consistently and safely.

  • Willingness to invest in your long-term strength and independence.

 

What is LIFTMOR?
 

LIFTMOR stands for Lifting Intervention For Tone and Mass Optimisation for Resilience — a groundbreaking Australian research trial that proved what many suspected:
High-intensity strength training along with high-impact loading are the only proven ways to improve bone density in postmenopausal women. Unlike general exercise advice, the LIFTMOR trial used supervised, heavy resistance and impact training to safely and effectively improve:

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  • Bone density (particularly at the spine and hip)

  • Balance and posture

  • Muscle strength and functional ability

 

This kind of training isn’t just about fitness — it’s about maintaining independence, preventing fractures, and ageing with strength and confidence. Our program is directly inspired by this research.

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Important Note for Those with Osteoporosis

 

If you have been diagnosed with osteoporosis, this program is not suitable for you.

While strength training is essential for bone health, individuals with osteoporosis require supervised clinical intervention. You will need to work with a qualified Exercise Physiologist or an accredited Onero™ provider who can deliver a program tailored to your medical needs and risk profile.

This is clearly outlined in the medical screening form and must be acknowledged before starting.

 

Ready to Get Started?


Join us for Beginner’s Strength Training Over 40 and feel strong, confident, and empowered in just 24 weeks. Spots are limited, so sign up today! The program won't be offered again in 2025. 

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📅 Important Dates:

  • Waitlist Opens Now - Apply here 

  • Early Bird - Pay in full by 15 June

  • Program Starts: 30 June

  • Program Ends: 14 December

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To express interest or secure your place, click the Apply Now button and fill out the short form.

Spaces are limited to ensure individual support, so don’t miss out!

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