Strength training for women in Altona North
Strength training through your 30s, 40s, 50s and beyond, including perimenopause and menopause. Lift with a coach, at your level, in a small group.
Why strength training matters
Muscle is what keeps you strong, mobile and independent for decades. From your 30s it declines unless you train it.
- Stronger bones. Lifting loads your bones and helps protect against osteoporosis.
- A healthier metabolism. More muscle helps manage weight and blood sugar.
- Fewer aches. Strong muscles support your back, knees and shoulders.
- Confidence. Seeing your lifts go up changes how you feel in and out of the gym.
Training through perimenopause and menopause
As oestrogen falls, muscle and bone are lost faster. Strength training is one of the best tools you have to slow it down.
- Protect your bones. Lifting is one of the most effective ways to maintain bone density as you age.
- Keep your muscle. Muscle supports your metabolism, your joints and your balance.
- Sleep and mood. Many members find regular training helps with sleep, energy and mood.
- Train around symptoms. Tell your coach how you are feeling on the day and the session is adjusted.
How it works at ANT
Every session is coached from start to finish by a PT-qualified coach. You learn the lifts properly, your coach picks your weights with you, and the program progresses over 12 week cycles so you keep getting stronger.
Your InBody scans show muscle gained and fat lost, so you can see progress the scales miss. Nutrition guidance is part of every membership.
Over 55? Our Fit Over 55 program runs small groups of 8 focused on strength, balance and mobility.
What members say about training here.
5.0★★★★★G212 Google reviewsEvery review below is from Google.
Read all 212 reviewsNever been to a gym before and feeling unfit I was nervous and apprehensive but the team at ANT are legends, everyone is welcoming and support you to get the best of your sessions. Couldn't recommend high enough, if you're on the fence, do it.
I tried so many gyms but never stayed for long. I never fit the gym mould. I love Altona North Training. There is no judgement. And everyone celebrates your wins.
You feel welcome at ANT. No matter your age or body shape. The trainers take the time to explain the exercises and to make sure you don't hurt yourself. No big screen or those 30 seconds exercises.
Love this place. Super supportive, welcoming and friendly environment to train. Great place to smash those calories!
Strength training questions
Will lifting weights make me bulky?
No. Building a lot of muscle takes years of specific training and eating for it. What most people notice from strength training is feeling stronger, standing taller and seeing more shape, not size.
I've never lifted weights. Can I start at ANT?
Yes. Many of our members had never touched a barbell before their first session. Your coach starts you with the movement patterns, picks your weights with you, and builds from there over the 12 week cycle.
Are the sessions women only?
No. ANT sessions are mixed small groups. Every exercise is scaled to you, so you train at your level in a group of people training at theirs.
Is strength training good during perimenopause and menopause?
Yes. Falling oestrogen speeds up the loss of muscle and bone, and strength training is one of the most effective ways to slow it. Our guide for women over 40 covers how to train through it.
How often should I strength train?
Two to three strength sessions a week is a strong place to start. At ANT that might be two Stronger sessions and one Fitter or Hybrid session.
What if I have an injury?
Tell your coach on day one. Coaches modify exercises around injuries every session. If you are unsure, check with your physio or GP first and bring their advice along.
$129 · 21 days · No lock-in
Leave your details and we'll text and email you everything you need to start. Your first session can be tomorrow.
- Leave your name, email and phone
- We text and email you everything you need to start your 21 days
- Gabe or one of our coaches follows up to get you started
New clients only. Prefer to talk? Book a 15 minute call or text us on WhatsApp.
Your first session can be tomorrow.
The 21 Day Experience is $129, no lock-in, and it starts the day you choose. Come 3 times in your first week and if it's not for you, we refund it.