The DenWomen 45+
Strength training through menopause
Strength Through Menopause with Nicole is coached strength training for women in their 40s, 50s and 60s, at The Den in Deakin. Nicole Wellington, who co-owns the gym, runs it. You train in the normal class alongside everyone else, and Nicole scales the session to you, so you are not put in a side room or given a lighter version of somebody else's workout. A session is about 40 minutes: a coach walks you through the format on the first morning, checks on any injuries or health concerns, and then watches your form while you work at your own pace. You lift, you push, you rest when the clock says rest. Plenty of the women here started nervous and started unfit. A big part of the membership is over 45, so you will not be the oldest person in the room, and nobody is looking at you. Your first week is free.
Nicole Wellington, co-owner, on the floor.
What the women here actually say
Nobody in our reviews uses the word menopause. What they do say is this.
I was really nervous going to a new gym but the staff made me feel so welcome... helped me get fitter, lose weight & have a lot more confidence.
The team at The Den have worked closely with me to help guide me through progression with my training that has allowed me to be comfortable in my own space and work at my own pace.
I have been to cliquey, competitive, regimented gyms... never able to properly find my groove... Until I found The Den.
Straight answers
I'm in my late 40s or 50s. Is this for me?
Yes, and you won't be the odd one out. Nicole specialises in coaching women through peri- and post-menopause, and a big part of the membership is over 45.
Will I be the oldest person there?
No. A big part of the membership is over 45, and members in their 50s and 60s train in the ordinary morning classes alongside everyone else. Beginners and elite athletes are in the same room, on different weights.
I have not trained in years. Where do I start?
Where you are. Every movement is taught and scaled, so you learn technique with someone watching. Arrive about ten minutes early on your first morning and a coach will walk you through the format and set you up.
Can I train with a bad back, a dodgy knee or an old injury?
Yes. Tell your coach and they will adjust every movement around it. We are coaches, not physios, so for anything medical see your GP or physio first. Then tell us any restrictions or suggestions they have given you and we will build the adjustments in so you can come and train.
Coaching, not medical advice
The Den provides coaching, not medical advice, and we make no claims about what strength training will do for your symptoms. For anything clinical, talk to your GP. Then come and train.
Book your free week
Seven days, every class, no card. We reply the same day.
Rather talk it through first? Call 0405 415 187 and ask for Nicole.
Seven days. Every class. Free.
Seven days, every class, coached. Come and stand in the room before you decide anything.