Women over 40 gathered around a loaded barbell with their coach at a STRONG:40+ strength session at Catalyst Training Co Randwick

What you can do at 47,
you can still do at 77.

STRONG:40+ is strength training for women over 40 and 50 in Randwick and the Eastern Suburbs. Three coached sessions a week, Monday 1:30pm, Friday 7am and Saturday 10am, never more than eight women. Get strong now, and stay strong for life.

See the benefitsEnquire now →
Female coach working with a member at the lifting platform at Catalyst Training Co Randwick
You have heard it before

Everyone recommends it. We coach you through it.

01
“You should be doing some strength training.”Your GP
02
“Build some strength around that knee.”Your physio
03
“Strength matters more after 40.”Every article you read

STRONG:40+ is a small group strength training program for women over 40 at Catalyst Training Co in Randwick. You train up to three coached 50 minute sessions a week, with no more than eight women in each, after a health screen and a Foundation Assessment.

The benefits

Strength you use outside the gym.

Weight training for women over 40 and 50, coached from your first session.

Coach guiding a member through loaded lunges at Catalyst Training Co Randwick

01

Everyday strength

Up off the floor without your hands. The shopping upstairs in one trip. Your own bag into the overhead locker.

Legs · Back · Grip · Balance

Coach watching a member through a cable exercise at Catalyst Training Co Randwick

02

Confidence in the gym

Your coach teaches every lift from day one, so you learn to squat, hinge, push and pull with good form.

Every exercise coached · No experience needed

Coach beside a member during a barbell hip thrust at Catalyst Training Co Randwick

03

People in your corner

Women your age and a coach on the floor with you the whole session. They notice when you are missing, and that keeps you coming.

Max 8 per session · Women 40+

Coach beside a member during a barbell hip thrust at Catalyst Training Co Randwick
Who you train with

You will not be the only one starting again.

Walking in the first time is the hardest part. Every woman in a STRONG:40+ session is over 40, and by week two you know every name.

01Never more than eight women in a session
02Three dedicated strength training sessions every week: Monday 1:30pm, Friday 7am and Saturday 10am
03Any of our other group sessions, whenever you want more
Coach giving hands on guidance to a member at Catalyst Training Co Randwick
Before you start

We check how you move before you lift.

A movement screen and a 45 minute Foundation Assessment come first. If anything needs your doctor’s clearance, we get it before you start.

01Health screen reviewed before your first session
02Your doctor’s clearance, if your health screen calls for it
03An easier version of every exercise, ready if you need it
Enquire now →
Coach kneeling beside a member through a split squat on the gym floor at Catalyst Training Co Randwick
The Strength Benchmark

Four tests that show your progress.

We run four simple tests before your first session and repeat them every six weeks, so you can see what changed.

01Single leg stand. Ten seconds, eyes closed.
02Standing up from a chair five times, timed
03Sitting against a wall, held as long as you can
04Hand grip strength, measured in the gym
Talk to us first

See the gym before you decide.

Send an enquiry and we will reach out to talk through the sessions, your health screen and how your first week works. Come and see the gym before you decide.

Enquire now →
The research

What the research says about strength after 40.

STRONG:40+ follows published trials and the guidance of Exercise and Sports Science Australia (ESSA).

10 to 17%

Lower risk of death from all causes in adults who did 30 to 60 minutes of strength training a week.

Momma et al., British Journal of Sports Medicine, 2022. Meta analysis of 16 cohort studies.

80 to 85%

Of your maximum strength, twice a week. This is the intensity ESSA recommends for bone health after menopause.

Exercise and Sports Science Australia position statement on exercise for osteoporosis

2.9%

Rise in lower back bone density for 101 women, average age 65, with existing bone loss, training twice a week for eight months.

LIFTMOR randomised controlled trial, Watson et al., Journal of Bone and Mineral Research, 2018

Published study findings, not a promise of individual results.

Angela, 70, training at Catalyst Training Co Randwick
Member story

Still doing what she loved thirty years ago.

Angela trains three sessions a week, and she trains without pain.

Angela · 70

Common questions

Strength training over 40, answered.

Is it too late to start?

No. The women in the LIFTMOR trial averaged 65 and already had low bone density, and bone density in their lower back still rose 2.9 percent in eight months.

I have never done strength training.

STRONG:40+ is built for beginners. Your coach teaches every exercise from the start and has an easier version ready.

I have a sore knee, back or shoulder. Can I still train?

Usually, yes. Tell us on your health screen. Your coach writes an easier version of every exercise before you start, and we ask for your doctor’s or physio’s clearance when it is needed.

When are the sessions?

Monday 1:30pm, Friday 7am and Saturday 10am. Each session runs for 50 minutes with no more than eight women, at 115 Avoca Street, Randwick.

Is this a menopause program?

It is a strength program for women in midlife, before, during or after menopause. Anything medical stays with your GP.

Enquire

Find out if STRONG:40+ is right for you.

Tell us a little about you, and we will talk you through the program and how to start.

Mon 1:30pm · Fri 7am · Sat 10am · Max 8 per session · No experience needed

Make an enquiry.

Four quick questions. We will reach out about STRONG:40+. No spam.

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