Strong Foundations: 24-weeks to Strength, Confidence, and Bone Health.

Details

Strong Foundations is a 24-week program designed specifically for women over 40 who want to get strong, build muscle, and improve their bone health - no experience required. Whether you're brand new to strength training, lifting, or ready to refine your technique, this structured, supportive program will guide you step-by-step through effective strength training. You'll develop proper form, progress safely, and build the confidence to train at home or in any gym. It's the foundation for a stronger, more resilient you - inside and out.

Who This Is For

This program is perfect for women over 40 who want to:

• Learn how to lift weights safely and effectively.

• Build strength, lean muscle, and bone density.

• Improve posture, energy, and functional movement.

• Start with no prior training experience, or if you've been out for a while.

• Get guidance, support, and accountability from an expert coach, without feeling overwhelmed or intimidated.

What's Included

• 24 Weeks of live coaching: Weekly sessions (Google Meet) where we walk through each training phase, teach you proper form, and help you stay on track.

• Flexible, progressive strength training program: Delivered through our Everfit app, starting with dumbbells and progressing to kettlebells and barbells - at YOUR pace!

• Education modules on technique, bone health, training safely and effectively, plus more.

• A focus on bone health: Bone-strengthening training based on the LIFTMOR trial protocols.

• A supportive, non-judgmental community: Join women who are just like you, all working toward the same goals.

• Home or gym options: Training adaptable to your space, equipment, and goals.

Program Details

• Starts: Monday, 30 June 2025.

• Duration: 24 Weeks, finishing by 14 December.

• Format: Weekly Live sessions + programming via the Everfit app (recordings available).

• Commitment: A minimum 24-week commitment is required.

• Payment and Spots: A deposit is required to secure your spot. Spaces are strictly limited and allocated on a first-come-first-serve basis with a minimum requirement of 3 confirmed spaces. Once we have enough participants, we'll send you an invoice with payment links to get started.

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.

• Weekly Instalments: A$105 per 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 $300 off the standard price).

• Payment Options: Selected via invoice with payment links.

• Minimum Commitment: 24 weeks (full Terms & Conditions document provided in our website footer).

All options include

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

• Tailored Strength & Fitness Coaching delivered via our Everfit App (valued at $40 per 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, or 1-1 personal training in our Drouin studio or online (exclusively available to enrolled coaching clients).

Why 24 Weeks?

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

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.

What if I can't attend the live sessions?

No problem! Every session is recorded and uploaded for you to view at your convenience.

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.

You'll need:

• 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 ground breaking 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:

• Bone density (particularly the spine and hip).

• Balance and posture.

• Muscle strength and functional ability.

This kind of training isn't just about fitness or fat loss - it's about maintaining independence, preventing fractures, and aging with strength and confidence. Our program is directly inspired by this research.

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 https://onero.academy/locations/provider who can deliver a program tailored to your medical needs and risk profile.