Join STRONG Through Menopause
A 12-Week Structured Coaching Program
Does this sound Familiar?
Your energy, strength, and day-to-day don’t feel the same as they used to. You’re still managing work, life, and responsibilities but your body is responding differently now.
You’re tired of second-guessing every fitness decision and struggling to stay consistent with exercise. You know movement is important, but between busy schedules, changing energy levels, and new symptoms, it's hard to build a routine that feels sustainable.
You’re constantly met with conflicting advice and everyone seems to have a different answer. On top of that, advice from friends, social media, and the fitness industry often contradicts itself: Lift heavy. Don’t lift heavy. Do cardio. Don’t do cardio. Eat this. Avoid that….leaving you more unsure than when you started.
You want structure, coaching, and guidance.…not another program you’ll start and stop. You may feel unsure about proper strength training technique, injury risk, or how to structure an effective workout, and busy gym environments often feel intimidating.
This program exists to give you clarity and support.
Strong Through Menopause is a 12-week structured coaching program for anyone navigating perimenopause or post-menopause.
This is a semi-private coaching system where you train in a small group (2–3 people), but every client follows an individualized progression based on their movement capacity, goals, and experience level.
It combines strength training, education, and behaviour-based lifestyle support to help you integrate movement into your life with confidence
How the 12-weeks are structured
Each phase intentionally builds both physical strength and understanding, so you leave with clarity, and routine… not dependence.
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We assess how your body moves, establish baseline strength, and rebuild movement quality so you can train safely and effectively.
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You begin structured strength development, learning how to load and progress your body in a way that is appropriate, sustainable, and effective.
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You consolidate your progress and learn how to apply what you’ve built so you leave the program with confidence in how to continue training independently.
View a detailed breakdown of how the program is structured week-to-week, including training phases, weekly focuses and education sessions.
What You’ll Walk Away With
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You'll know how to perform foundational strength movements safely and effectively, with a clear understanding of how to use resistance training to build strength, improve function, and support long-term health.
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You'll better understand how menopause can influence energy, recovery, and performance, and how to make informed decisions about training, nutrition, sleep, and lifestyle habits.
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You'll leave with practical strategies to build consistency, create structure, and maintain an exercise routine that works alongside work, family, stress, and everyday responsibilities.
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You'll walk away with a more grounded, loving, and confident approach to exercise and your body. You'll learn to love movement that supports long-term strength and independence!
The Support You Recieve
Strong Through Menopause combines hands-on coaching, practical education, and ongoing support to help you develop a sustainable approach to strength training and movement.
Coached Strength Training (12 In-Person Sessions)
Train in a semi-private setting with a maximum of 2–3 women per cohort.
Each 60-minute session includes individualized coaching, real-time technique feedback, and progressive strength and mobility development tailored to your current abilities, goals, and experience level.
Education & Coaching Modules (6 Live-Online Sessions)
These live coaching sessions provide the framework behind your training so you can cut through conflicting information and understand what actually applies to your body.
Topics include:
Strength training basics
Recovery and stress management
Sleep & Nutrition fundamentals
Behaviour change and habit formation
How to safely progress your training over time
These sessions are intentionally integrated throughout the program to support your learning, reinforce key concepts, and help you apply what you're doing in your in-person training sessions.
Program Workbook
You’ll receive a structured workbook designed to help you track your training, reflect on your progress, and stay engaged throughout the program.
Includes:
Exercise logs and progress tracking tools
Guided reflection prompts
Space for personal notes
The goal is to help you see your development over time and build confidence in your ability to continue independently.
Between-Session Support (Private WhatsApp Group)
Stay connected between sessions with access to a private group for accountability, questions, and coaching support.
This provides an opportunity to troubleshoot challenges, celebrate progress, and maintain momentum throughout the 12 weeks.
What People Are Saying
“I’ve never really enjoyed gyms and didn’t know how to make strength training feel approachable or sustainable. When I found Serena’s program, it felt like exactly what I was looking for! Its a supportive space for women who want to learn how to stay strong and healthy through this phase of life.
Now I feel more confident and knowledgeable with exercise instead of intimidated by it! I feel like I understand what I’m doing and why it matters and it makes me excited to workout now! ”
— M.DStrong Through Menopause (May 2026 cohort)
“This has been such a great experience. The education really helps tie everything together, and the in-person sessions make it so much easier to stay consistent. I love the small group format. It’s fun, supportive, and honestly I’m surprised at how much progress I’m seeing already! ”
— T.LStrong Through Menopause (March 2026 cohort)
“The combination of online education and in-person training works really well together. Learning the “why” behind movements and how to build habits has helped me see exercise as a non-negotiable rather than something I have to think twice about.
The environment is supportive and encouraging, and I feel more capable and confident in my body. I’ve also become stronger in a relatively short period of time, which has been really motivating!!
It feels so supportive, realistic, and empowering and it gives you practical tools to feel stronger in everyday life. I look forward to every week!”
— D.WStrong Through Menopause (March 2026 cohort)
Upcoming Program Dates
July 2026 (Now Enrolling)
Program Start: July 8, 2026 (Online Orientation June 25th)
Program End: September 30, 2026
In-Person Training Sessions: Wednesdays, 6:00–7:00 PM
Live Online Coaching Sessions: Thursday's, 6:00–7:00 PM
📍 Location: Victoria BC - ThirdSpace Movement (Esquimalt location)
View a detailed breakdown of how the program is structured week-to-week, including training phases, weekly focuses and education sessions.
September 2026 (Join the Waitlist)
Program Start: September 23, 2026 (Orientation Sept 17th)
Program End: December 9, 2026
In-Person Training Sessions: Wednesdays evenings
Live Online Coaching Sessions: Thursday evenings
Additional training times may be offered based on demand
Join the waitlist to be the first to receive program dates, schedule details, and registration information
📍 Location: Victoria BC -exact location tba
Get early access to enrolment, program details, and priority booking for the Strong Through Menopause September cohort.
Program Investment - $1400
Secure your spot below and experience structured strength training in a supportive environment.
Please note: as spaces are limited, all bookings are final and non-refundable.
Need a payment plan? Check out the options below and use the contact form or email us directly at admin@serenemovement.ca
Pay Bi-Weekly - $240
Most flexible payment plan
Full access to all in-person + online classes
Pay Monthly - $485
Flexible monthly payments
Full access to all in-person + online classes
Pay in Full - $1400
Best overall value
Full access to all in-person + online classes
Includes a bonus 1:1 coaching call