Her Foundations
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A 6-week introduction to strength training for women in midlife
“The beginning is the most important part of the work.”
Plato
Her Foundations is a 6-week small group training program designed to support women in their 40s and 50s—whether you’re perimenopausal, postmenopausal, or simply ready to start building strength in a supportive and welcoming environment.
You may have heard about the benefits of resistance training for this stage of life—from improved bone density and muscle mass, to enhanced mood and energy, but knowing where to begin can feel overwhelming. That’s where we come in.
Created especially for women who are new to training or returning to exercise after a break, this program offers a non-intimidating introduction to resistance training. Held in a boutique gym with a maximum of six participants, the small group setting allows for individual attention and a personalised experience.
Over six weeks, you’ll be introduced to key movement patterns, learn how to build strength safely, and how to train with appropriate intensity, while protecting your pelvic floor. This isn’t about pushing limits—it’s about laying the foundations of long-term strength, and building your confidence in the weight room so you can make strength training a sustainable part of your life.
You can also choose to add a 60-minute Next Steps Session to your Her Foundations program.
This is a one-on-one personalised strategy session designed to help you continue training confidently beyond Her Foundations. Rather than providing you with a weights program, the focus is on helping you develop a realistic, sustainable plan for continuing strength training in a way that fits your life.
Together, we’ll explore questions like:
What kind of training environment feels right for you?
How often can you realistically train?
What tends to get in the way when life gets busy?
How can you adapt your routine when things don’t go to plan, so you don’t lose momentum completely?
This session may be particularly helpful if you’ve struggled to stay consistent with exercise in the past, feel unsure about what comes next after Her Foundations, or tend to lose confidence when your routine is disrupted.
The goal is to help you move beyond the “all or nothing” approach to exercise, and build habits that can continue long after Her Foundations ends.
The session can be completed in person or online via Zoom.
Program Details
July intake: Mondays 7pm-8pm commencing 27 July 2026 (SOLD OUT)
August intake #1: Tuesdays 7pm-8pm commencing 4 August 2026
Location:
Powerhouse Canberra, National Hockey Centre,196 Mouat Street, Lyneham.
Pricing:
Her Foundations
6-week program
$180
Her Foundations + Next Steps Session
6-week program + one-on-one personalised strategy session
$300
(includes discounted Next Steps Session — usually valued at $180)
FAQs
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Not at all. This program is designed specifically for women who are new to strength training or returning after a long break. Everything will be explained and demonstrated in a supportive, step-by-step way.
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Absolutely. This is a starting point — no pressure, no expectations. We’re here to help you feel more comfortable in your body and confident in the gym.
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If you’re already comfortable with lifting techniques, training with intensity, and navigating the gym, this program may feel too introductory for your needs. That said, if you're looking to revisit the fundamentals, rebuild confidence after time away, or explore training approaches that support you through midlife, you’re very welcome.
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Please let us know in advance. In almost all cases we will be able to modify exercises where appropriate and work with you to ensure you feel safe and comfortable. If we aren’t able to accommodate your needs we will recommend some alternative options that might be better suited.
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Her Foundations is not a one-size-fits-all workout. It’s a guided, educational program that focuses on teaching you how to train. You’ll learn proper technique, how to build strength progressively, and how to feel at ease using gym equipment—skills you can take with you long after the program ends.
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No, there is no requirement for you to join Powerhouse (or any other gym) during or after completing the program. While we encourage you to continue building your strength after the program you can do this at any gym, or even at home with the right equipment.
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Her Foundations does not include an individualised weights program to follow after the course finishes. The focus of the program is instead on helping you build confidence with strength training, learn foundational movement patterns, and develop the skills to continue training safely and effectively.
Throughout the course, you’ll be exposed to a range of exercises that you may choose to continue practising afterwards — either at home or in a gym environment.
If you choose the optional Next Steps Session, we can also explore what ongoing training might look like for you and develop a realistic strategy for continuing beyond the program — although this session does not include a personalised weights program.
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Comfortable workout clothes, a water bottle, and a small towel if you’d like. If you are someone who likes to take notes, then bring a small notebook.
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Life happens! If you need to miss a session, we’ll provide guidance or alternative options so you can stay on track. However, due to the small group format, sessions can’t be made up at a later date.
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We understand that plans can change, and we want to be as fair and flexible as possible:
More than 7 days before the program starts: You’ll receive a full refund (minus card processing fees), or you can choose to transfer your registration to a future Her Foundations program.
Within 7 days of the start date (but before the program begins): You’ll receive a 50% refund, or you can transfer your registration to a future program.
After the program has commenced: Unfortunately, no refunds are available once the course has started.
If you need to make changes to your registration, please get in touch as soon as possible so we can help. description
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The Next Steps session can be in person or on Zoom, at a mutually convenient time.
We recommend scheduling the session during the second half of your Her Foundations program so help maintain your momentum.
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No — the discounted Next Steps Session is only available as part of the Her Foundations package and must be booked upfront when you register for the program.
If you decide later that you would like additional support, you are very welcome to book a separate one-on-one health coaching session with Danielle at her standard coaching rates.
“Before starting Dani’s Her Foundations Program, I lacked confidence in my physical abilities because I had never set foot in a gym before. I was nervous that I wouldn’t be able to keep up or manage lifting weights.
This program changed my perspective. From the beginning, Dani created a supportive and welcoming environment. The structured guidance made it easy to learn, and each week I saw not just physical progress, but mental and emotional growth too. I looked forward to each class and it was fun!
I enjoyed learning how to use the gym equipment and challenged myself using different weights. By the end of the program, I felt strong, capable, and empowered. What once felt intimidating now feels achievable, and I’ve gained a real appreciation for what my body can do.”
- Cecilia, Project Manager
“Prior to the six week program, I felt guilty and slightly self-sabotaging about my failure to do just one hour a week of a menopause-sensitive gym routine. When it was clear that my instructor knew a lot about physiology changes that come with menopause, and how to protect myself against injury from lifting weights for the first time, I was open to a trial. Class was fun, non-threatening, non-judgemental and clear - I can already feel (and see!) the positive effects in my arms and core.”
- Mary, Public Servant
Register Now
For any questions about the Her Foundations program, please complete the form below and we will be in touch.