Kate Gurney, Author at Legacy Health & Fitness

Your bones are losing density right now. Here is what stops it.

by Kate Gurney | May 27, 2026 | Lifestyle, Training

You are not fragile. But your bones are under pressure in ways that no one has probably sat down and explained to you clearly. This is that conversation.

Somewhere along the way, a lot of women in their 40s and 50s start receiving the same kind of advice: slow down, protect your joints, avoid anything high-impact. It comes from a caring place. But it is, in many respects, doing the opposite of what your body actually needs right now.

Because here is the biological reality: oestrogen is one of the primary hormones responsible for maintaining bone density. And from perimenopause onwards, oestrogen levels drop. For some women, that drop is steep and fast. Research has found that around 25% of women experience accelerated bone mineral density loss during the menopausal transition.

Bone is not static. It is living tissue in a constant cycle of breakdown and rebuilding. What drives the rebuilding side of that cycle? Mechanical load. Impact. Stress on the skeleton that signals bone-forming cells to get to work.

Telling a perimenopausal woman to rest more and avoid impact is removing the primary stimulus her skeleton needs to hold onto its density. That is a problem.

Why bones get stronger from impact, not from rest

The science here is well established. Bone tissue responds to mechanical strain. When you load your skeleton, including through high-impact movements like jumping, ground reaction forces travel through the skeleton and trigger osteoblast activity. Osteoblasts are the cells responsible for building new bone.

The rate at which that force is applied matters too, not just the magnitude of it. This is why plyometric movements, including relatively modest ones like jump training, are considered particularly effective for stimulating bone formation.

Research published in Translational Sports Medicine found that simple jumping exercises in post-menopausal women produce significant osteogenic loading at the hip, and concluded that jumping exercises should be included in rehabilitation and training programs aimed at improving bone health in this population. A 2018 study noted that these exercises are “easily implemented” and do not require high-intensity effort to be effective.

You do not need to jump high. You do not need to be an athlete. You need to load your skeleton. Three to five minutes of this kind of work, a few times a week, is enough to create a meaningful stimulus.

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~25% of women experience accelerated bone loss during perimenopause

3–5 minutes of impact work, a few times per week, creates a measurable stimulus

10–50 impacts per day have been shown to produce osteogenic effects in women

What this looks like inside Legacy classes

Jump training is in our classes for a specific physiological reason. Every session that includes plyometric elements and impact movements is doing exactly this kind of skeletal loading work. The movements are scaled to the individual. You are never pushed beyond what your body is ready for. The goal is consistent, progressive load, not performance for its own sake.

Want to understand more about how we structure our training and why? Our approach to strength-based training explains the thinking behind every session.

Shred

Strength and conditioning that includes plyometric elements designed to build power and load the skeleton.
Find on our timetable

Burn & Core

Cardiovascular and core-focused work incorporating impact movements alongside strength and stability.
Find on our timetable

Xtrain

Cross-training format that integrates jumping and impact-based exercises into a varied, progressive session.
Find on our timetable

The full picture: what else supports your bones right now

Exercise is the most controllable lever you have for bone density. But it works best when it sits inside a broader picture of your health. Here is what the evidence points to.

Protein

Bone is not just mineral. It is roughly one third protein, primarily collagen, which forms the structural matrix that gives bone its flexibility and tensile strength. Protein intake is consistently associated with better bone density outcomes in perimenopausal and post-menopausal women.

Current evidence suggests women in this phase of life benefit from aiming for at least 1.2 grams of protein per kilogram of body weight per day. For a 70 kg woman, that is around 84 grams daily — substantially higher than the standard recommended dietary allowance, which represents a minimum to prevent deficiency rather than an optimal intake for muscle and bone preservation.

Most women find they are well below target. And the gap is often not from lack of effort — it is just that no one has ever shown them what adequate protein actually looks like across a day.

If you are not sure where to start, that is exactly what our nutrition coaching is designed for. We work with you to build a realistic picture of your intake, find the gaps, and make simple adjustments that fit your life. No meal plans. No restriction. Just a clearer understanding of what your body actually needs.

Calcium and vitamin D

These two work together and both matter. Calcium is the primary mineral in bone. Vitamin D is essential for calcium absorption and bone metabolism. Many Australian women, particularly those who spend limited time outdoors, have suboptimal vitamin D levels without knowing it. A blood test through your GP is the most reliable way to check.

Dietary calcium from food sources, including dairy, leafy greens, and fortified foods, is preferable to high-dose supplements for most women. Talk to your GP or an accredited practising dietitian before reaching for calcium tablets, as the evidence around high-dose supplementation is more nuanced than the marketing suggests.

Resistance training alongside impact work

Jump training is powerful, but it works best as part of a broader strength program. Research consistently finds that the combination of aerobic and resistance training produces the strongest outcomes for bone mineral density at key sites, including the lumbar spine and femoral neck. This is exactly the structure we use at Legacy. Impact work does not sit alone — it sits inside a program built around progressive strength.

See how we structure training for women in perimenopause ↗

Alcohol and smoking

Both are directly associated with reduced bone mineral density and increased fracture risk. Not a lecture — just information worth having when you are actively working to protect your bones long term.

A note on joint health

Impact training and joint protection are not in conflict when the program is designed well. The key is appropriate progression, adequate recovery, and building strength in the muscles surrounding the joints before increasing load.

If you have existing joint concerns, osteoarthritis, or a recent injury, speak with us before starting. We will find an approach that works for your body. "Protect your joints" is rarely a reason to avoid all loading — more often, stronger surrounding muscles mean better-supported, better-functioning joints.

Hormones: the conversation worth having

The drop in oestrogen that accompanies perimenopause and menopause is directly linked to accelerated bone loss. Menopausal hormone therapy (MHT, also referred to as HRT) is well supported by evidence as a means of maintaining bone density and reducing fracture risk.

The Australasian Menopause Society notes that for the majority of symptomatic women under 60 who start MHT within ten years of menopause, the benefits of treatment outweigh the risks. Menopause Alliance Australia similarly highlights that MHT helps maintain bone density and reduces fracture risk, while acknowledging that, like all medications, it carries both benefits and risks that vary by individual.

This is not a simple yes or no decision. MHT is not right for everyone. But the evidence base has been substantially updated since the early 2000s, and many women are still carrying fears rooted in research that has since been reappraised. If this is on your mind, a GP with genuine expertise in this area is the right starting point.

A note from our community

Many Legacy members see Dr Atreyi Bala at East Ringwood Clinic for GP care and women's health support, including perimenopause and HRT conversations. Dr Bala has a listed special interest in menopause and women's health. We have heard great things — this is community word of mouth, not a formal referral arrangement.

eastringwoodclinic.com.au • 110–112 Railway Avenue, Ringwood East VIC 3135

This is what strong women training smart actually looks like

It is not extreme. It is not punishing. It is not chasing a number on a scale while your skeleton quietly loses ground.

It is showing up consistently. Lifting progressively. Eating enough protein. Having honest conversations with your doctor about what your hormones are doing. And doing three minutes of jump training in a class with a room full of women doing exactly the same thing, for exactly the same reasons.

At Legacy, we build capable, strong women with the knowledge and physical foundation to live well for a long time.

If you have been putting this off because you thought you were not the type, or because someone told you to take it easy, this is your invitation to reconsider.

" FROM OUR COMMUNITY

I'd spent years being told to take it easy. I started at Legacy not really knowing what to expect, and within a few months I just felt different. Stronger. More capable. Like my body was finally working with me instead of against me.

Melissa K

Common questions

If something is stopping you from taking the next step, the answer is probably here.

Is jump training safe if I have bad knees or joint concerns?

Impact training and joint protection are not in conflict when the program is designed well. We scale every movement to what your body is ready for, and we build strength in the muscles surrounding the joints before increasing load. If you have a specific concern — osteoarthritis, a previous injury, or anything else — tell us before your first session and we will work around it. For most women, doing nothing is the greater risk to joint health long term.

What if I have bad knees?

Start with low-impact progressions and build gradually. Options include marching with intention, low squat jumps with minimal lift, and step-touch patterns. For most women with general knee discomfort, controlled progressive impact training is beneficial, not harmful. Anyone with a specific knee condition or recent injury should check with their physio first.

Do I need to land hard for it to be effective?

No. Landing strong is the goal, not landing hard. The bone-building stimulus comes from the impact itself. Muscles should absorb and control the landing. Soft, controlled landings still generate the ground reaction forces bones need. Crashing down just increases injury risk.

Is jump training appropriate for me if I've never done it before?

Yes, with the right progressions. Start where you are, not where you think you should be. Three to five minutes a few times a week is enough to begin. You build from there.

What types of jumping should I include?

Two-foot jumps, squat jumps, jumping jacks, jump rope, lateral side-to-side jumps, forward and back hops, and single-leg hops. Variety across directions is important.

I've been told to avoid impact because of osteoporosis. Is that still the right advice?

The old advice to avoid impact is increasingly being challenged by current research. For women with osteoporosis, the approach needs to be more gradual and supervised, but the evidence supports progressive loading rather than complete avoidance. Speak with your doctor or physio before starting — but the conversation is worth having, because blanket avoidance is no longer considered best practice.

Do I need to be fit before I start?

No. Legacy is not a gym for people who are already fit — it is a gym for women who want to build fitness in a structured, supported environment. Most members start exactly where you are. Our coaches know how to meet you there and progress you at a pace that works for your body.

I've never done strength training before. Is Legacy right for me?

Yes — and you are exactly who we built this for. Women who are new to strength training often see the most significant changes, because their bodies respond strongly to a well-structured programme. Our coaches teach technique from the ground up. You will never be thrown in and expected to figure it out.

What if I'm post-menopausal rather than perimenopausal?

Everything in this post applies to you. The evidence for strength training and impact exercise protecting bone density is strong across both perimenopause and post-menopause. In some respects, post-menopausal women have the most to gain from starting a consistent strength programme, because oestrogen levels have stabilised and the body responds predictably to progressive training.

How is Legacy different from a regular gym?

Legacy is a boutique coaching studio, not a facility you join and navigate alone. Every session is coached, every programme is structured, and the environment is built specifically for women 35+. You will not be competing for equipment with 22-year-olds or working out next to people who have no idea what they are doing. The community here is genuinely one of the things members talk about most.

How soon will I see results?

Research shows measurable changes in bone mineral density in as little as 16 weeks with consistent practice. You will likely notice other things sooner — energy, sleep, strength, how you feel day to day. Consistency matters more than intensity.

Legacy Health & Fitness • Ringwood, outer east Melbourne

Strong women. Training smart.

Come and see what evidence-based strength training for women 35+ actually looks like.

Book an experience session

References and further reading

Smale et al. (2018). Loading intensity of jumping exercises in post-menopausal women. Translational Sports Medicine. doi.org/10.1002/tsm2.5

Starrach et al. (2022). Perimenopausal bone loss is associated with ovulatory activity. Diagnostics. PMC8871419

Frontiers in Reproductive Health (2025). Impact of MHT, exercise, and their combination on bone mineral density in menopausal women. doi.org/10.3389/frph.2025.1542746

Australasian Menopause Society. Risks and benefits of MHT. menopause.org.au

Menopause Alliance Australia. MHT: the new term for HRT. menopausealliance.au

PMC (2024). Nutrition-based support for osteoporosis in postmenopausal women. PMC11034565

Scientific Reports (2025). Association between dietary protein intake and bone mineral density. nature.com/articles/s41598-025-93642-w

GLP-1 Weight Loss Medication and Strength Training for Women 35+

by Kate Gurney | Feb 18, 2026 | Lifestyle, Motivation

If you’re taking a GLP-1 medication, or considering it, and wondering whether you could be losing more than just body fat, this is for you.

You might be taking a GLP-1 medication like Ozempic.
Or thinking seriously about it.
Maybe, for the first time in years, something feels like it’s working.

And at the same time, you may feel uncertain.

You might be wondering:

Am I losing muscle?
Should I be exercising differently?
What happens when I stop?
Is this the right way to do it?

For many women in perimenopause and post-menopause, GLP-1 medications can feel like both a solution and a question mark. Appetite reduces. Weight shifts. Clothes fit differently. But underneath that, there’s often a quiet concern about long-term health, strength, and sustainability.

At Legacy Health & Fitness, we are neutral about medication. It can be a tool.
What we care deeply about is muscle preservation, bone density, and helping women stay strong and independent as they age.

Weight loss alone is not the goal. Capability is.

What GLP-1 Medications Actually Do

GLP-1 receptor agonists, such as semaglutide, work primarily by influencing appetite regulation and blood sugar control.

In simple terms, they:

Reduce appetite and food noise
Slow gastric emptying (food stays in the stomach longer)
Improve insulin sensitivity and blood glucose control

For many women, this leads to lower calorie intake without the constant mental battle of restriction.

This can feel freeing.

But it’s important to understand something clearly: GLP-1 medications do not selectively target fat. They reduce overall intake. When weight drops, that weight can include fat, water, and lean tissue.

And in women over 40, lean tissue matters more than ever.

The Part Most People Skip: Muscle Loss on GLP-1

When calories drop quickly, and protein is low, your body doesn’t just burn fat. It breaks down muscle.

This is not specific to Ozempic or GLP-1 muscle loss. It happens with any rapid weight reduction. But in perimenopause and menopause, the stakes are higher.

Hormonal shifts already make it harder to build and maintain muscle. Oestrogen plays a protective role in muscle and bone health. As it fluctuates or declines, resistance training becomes even more important.

Here’s an article in The Lancet, linking medically induced weight loss with muscle loss.

Why muscle preservation during weight loss matters:

Muscle supports metabolic rate.
Muscle protects joints.
Muscle improves blood sugar control.
Muscle protects bone density.
Muscle allows you to move confidently and independently in your 50s, 60s, and beyond.

When significant lean tissue is lost, metabolism often drops with it. This can make maintenance harder and increase the risk of regain when medication stops.

Here’s an article in The Guardian linking users of medically induced weight-loss with a significant return in weight after ceasing medication.

It is not dramatic. It is physiology.

And it is preventable.

The Emotional Layer: Guilt, Stigma & “Doing It the Hard Way”

Some members have admitted they feel uncomfortable talking about medication. There’s a belief that if weight loss isn’t achieved through sheer willpower, it somehow doesn’t count. That it’s “cheating.” That belief keeps women stuck in shame. And shame never builds strength. Health decisions are deeply personal. You deserve evidence-based support, not judgment. Medication can reduce appetite. It does not build strength. It does not protect bone density. It does not teach sustainable habits. That is where coaching and structured strength training matter. At Legacy, our position is simple: if you are using GLP-1 medication, let’s make sure you do it in a way that protects your long-term health.

What Happens If You Don’t Strength Train While on GLP-1?

Without resistance training and adequate protein, your body adapts to being smaller by becoming weaker.

You can expect:

Loss of muscle mass
Reduced strength
Lower resting metabolic rate
Higher injury risk
Greater regain risk when medication ceases

For women navigating perimenopause, strength training is protective medicine.

If appetite suppression leads to very low intake and minimal resistance training, you may see weight drop on the scale — but feel weaker, less stable, and less confident in your body.

That is not the outcome most women actually want.

Strength Training on GLP-1: What Actually Works

Strength training while on Ozempic or similar medications is not about “burning more calories.” It is about sending a clear signal to your body: keep this muscle.

Effective training in this phase should include:

Progressive resistance exercises
Multi-joint movements like squats, presses, rows and deadlifts
Proper technique under supervision
Structured progression over time

Two to four sessions per week is often sufficient when programming is intelligent and progressive.

The goal is not exhaustion.
The goal is adaptation.

At the same time, protein for women over 40 becomes non-negotiable. Even if appetite is reduced, distributing protein consistently across meals helps preserve lean tissue.

You may not feel hungry.
Your muscles still require fuel.

Can You Gain Strength While Losing Weight?

Yes.

With appropriate programming and sufficient protein, women can maintain and even increase strength during a calorie deficit.

Anne is one of many Legacy members who have reduced body fat while building muscle and increasing strength.

“I’ve lost 23kg. I’ve deadlifted 100kg while losing body fat, along with a 100kg glute bridge and 40kg bench press. I’ve met some amazing people who I now call friends and trainers who could also be called counsellors.”

Her results were not built on extreme restriction. They were built on progressive strength training, accountability, and community.

Fat loss and strength are not opposing goals when training is structured properly.

Coming Off GLP-1 Without Regaining Weight

This is often the unspoken fear.

Appetite suppression changes hunger cues. When medication stops, appetite often returns to baseline.

If no strength-training foundation has been built and no habits have been developed, re-gain becomes more likely.

If muscle has been preserved or increased, and nutritional skills are in place, maintenance becomes far more manageable.

This is where long-term thinking matters.

At Legacy, we teach:

How to lift safely and progressively
How to prioritise protein
How to structure meals
How to think beyond short-term weight loss
How to build habits that survive busy seasons and set you up for life

We are not interested in dependency. We are interested in capability.

How Legacy Supports Women Using GLP-1

We work with many women in perimenopause and post-menopause who are navigating strength training on GLP-1.

Our approach includes:

Coached group training sessions
Personal training options
Progress tracking
Education around protein and fuelling
Accountability and mindset support
A community of women in the same life stage

We do not shame.
We do not hype.
We build strength.

If you are looking for GLP-1 weight loss support that prioritises muscle preservation and long-term health, this is exactly where structured coaching makes a difference.

You can explore our 6 (or 12) week coaching, Personal Training, perimenopause support programs, or book a consult to see if this approach suits you.

Grip Strength, Dementia Risk and Why Women Over 40 Should Train to Hang Longer

by Kate Gurney | Dec 4, 2025 | Lifestyle, Motivation, Training

60 Minutes recently featured Dr Peter Attia, discussing the correlation between muscle strength and dementia risk, and more specifically, the link with grip strength. He explains that overall body strength is associated with a lower risk of dementia.

“Grip strength is itself a proxy for overall strength, acquired, not inherited. It’s the work you did that, in this case, is protecting your brain.”

In the feature, they mentioned that if you’re a woman over 40, you should aim to hang for around 1.5 minutes.

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In our Lift program, we have incorporated an exercise to test our members and encourage them to focus on grip strength, along with overall strength, through a simple exercise, the bar hang.

When 60 Minutes highlighted Dr Attia’s discussion, the focus naturally shifted to grip strength. It is one of the simplest ways to measure how well your muscles, nerves and connective tissues are functioning as you age. What often gets overlooked is that grip strength is tied not only to cognitive health but to almost every marker of healthy aging. Stronger grip predicts better mobility, fewer falls, higher muscle mass, improved metabolic health and a longer health span.

Attia puts it plainly. Grip strength reflects the strength you have built over time. It speaks to the work your body can still do, and that capacity is tied to long-term brain and physical resilience.

In the segment, they suggested that for women over 40, a useful benchmark is the ability to hang for around 1.5 minutes. We have built this into our Lift program through a simple wall hang test so our members can track not only their grip strength but their overall functional strength.

Why grip strength matters

The idea that grip strength, championed by longevity-focused clinicians such as Peter Attia, serves as a powerful indicator of health is well supported. In large-scale studies and meta-analyses, lower grip strength predicts significantly higher risk of cognitive decline, dementia and mortality. (source) A prospective study of nearly 470,000 participants in the UK Biobank found that people in the lowest grip-strength quintile had ~72 % higher risk of developing dementia and an 87% higher risk of dementia-related death compared with those in the highest group, even after adjusting for lifestyle factors. (source).

Practical takeaways for a longevity-mindful audience

A simple grip test can serve as a quick indicator of overall muscular health (and, following Dr Attia’s advice) a possibly long-term risk for cognitive decline or mortality.
Strength training should be part of a holistic longevity plan, focusing not just on cardio or diet but on maintaining/recovering muscle mass and neuromuscular function
Track grip (or broader strength metrics) over time, stability or gains may be more meaningful than comparisons to others.
Combine grip/strength assessment with other functional metrics (e.g. gait, balance, cardio-fitness) for a fuller picture of resilience as you age.

Our Members Exercising Grip Strength

We have added a simple Bar Hang exercise to our current LIFT Strength Training Group Sessions. It encourages our members to consider their overall body strength and work toward the recommendation that women over 40 aim to hang unassisted for 1.5 minutes.

Not all of our class members can do this, yet! But they’re working on it, and the education behind this work is just as important.

How to build your own grip strength (especially for women over 40)

For women, particularly those over 40, improving grip strength has big payoffs: better lifting capacity, stronger joints, improved confidence in training, and greater long-term resilience. A good benchmark to work towards is the ability to dead-hang for around 90 seconds. You don’t need to hit that straight away; it’s simply a useful long-term target that reflects solid upper-body and grip capability.

Here are a few simple ways to build it safely:

Dead hangs: Start with 5–10 seconds and gradually increase the time. Use an assisted hang (feet lightly on the ground or a band) if full bodyweight is too much initially.
Farmer carries: Carry kettlebells or dumbbells at your sides for distance or time. Keep your shoulders packed and posture tall.
Towel or rope holds: Loop a towel over a bar and hang or row from it. The extra thickness forces your grip to work harder.
Squeeze tools: Grip rings, putty or stress balls can help boost forearm endurance on days you’re not in the gym.
Strength training generally: Pull-ups, rows, deadlifts and kettlebell work all drive real improvement over time.

Consistency matters more than intensity. A couple of minutes of grip-focused work, a few times per week, is enough to move the needle.

Ready to train this properly?

Legacy Health and Fitness has now built hanging work directly into our Lift Group Class Program, giving members a safe, coached way to improve grip strength as part of a structured strength routine.

If you want measurable progress, expert coaching and a program designed to build long-term resilience, come train with us at Legacy Health and Fitness.

Pelvic Health: What You Need To Know

by Kate Gurney | Sep 3, 2024 | Lifestyle, Motivation, Nutrition

We’re passionate about helping women build strength and optimise their health holistically, not just through strength-based training and nutrition coaching but also by collaborating with experts in health and wellness, like Pelvic Strength Physio (in Croydon).

This is the second in our series of health and wellness seminars, run by Alex, a Pelvic Physio.

This workshop was all about pelvic health and its value to our long term health.

The webinar is at the bottom of this post, otherwise grab a tea/coffee, and let’s learn about pelvic health…

What is Pelvic Health?

‘Pelvic health’ is the well-being of the muscles, organs, and tissues within the pelvic region.

It encompasses the proper functioning and balance of the pelvic floor muscles, bladder, bowel, and reproductive organs, as well as the surrounding ligaments and nerves. Good pelvic health ensures that these systems function correctly, helping with bladder and bowel control, sexual function, pregnancy, childbirth, and overall core stability.

When pelvic health is compromised, it can lead to a range of issues such as pelvic pain, incontinence, prolapse (when pelvic organs drop from their normal position), or sexual dysfunction. Maintaining pelvic health is important for both men and women and can be supported through exercises like pelvic floor strengthening, proper posture, and addressing any underlying conditions like hormonal changes, surgery recovery, or injury.

We want our pelvic floor muscles to have:

Strength/power
Coordination
Endurance
Good full relaxation
And withstand forces such as: exercise, a full bladder, carrying a baby, coughing/sneezing, and be free from pain.

They play a crucial role in supporting these organs, controlling the release of urine and faeces, and aiding in sexual function. In males, they help support the bladder and bowel, while in females, they also support the vagina and uterus.

Pelvic health is so crucial to our mobility and function as we age, and it’s often overlooked. Throughout our lives, women often pay more consideration to their pelvic floor around pregnancy. Before pregnancy, during, and after, but pelvic health is essential throughout our lives.

What Is a Pelvic Floor Physiotherapist?

You might be curious about pelvic floor physios and what they do. A pelvic floor physiotherapist assesses and treats conditions related to the pelvic floor muscles. They help manage issues such as pelvic pain, incontinence, prolapse, and postpartum recovery.

In short – pelvic physios manage anything related to the pelvis (on the inside). If you have pain on the outside of your pelvis, like hip and back pain, that it on the outside, and may not be applicable. However, sometimes pelvic floor dysfunction can affect your hips and back, so if you have inexplicable pain in those areas, it’s worth having your pelvic floor assessed.

So, when do you need a pelvic floor phsyio?

When should you see a pelvic floor physio?

You may need a pelvic floor physio for any concerns regarding:

Bowel dysfunction
Incontinence
Abdonimanl pain
Overwhelming urge to urinate
Bladder surgery
Vaginal health
Pregnancy/Postnatal
Sexual dysfunction/pain with sex
Women who experience leaking with exercise/Weight training
Pelvic pain
Endometriosis
Urinating more than once overnight
Urinating more than once every 3 hours during the day

How is a Pelvic Exam Done?

There can be unfounded concerns behind a pelvic example, and we want to put those concerns to rest.

It is through an internal vaginal examination. To quote Alex, “We look after you. We don’t care what your vagina looks like! We don’t use a speculum, like a smear test. We are gentle, and if you’ve mentioned pain in the area, we will be very careful. We’re gentle, sterile, methodical.”

They can also do ultrasounds as an alternative.

Pelvic physios have seen it all, so don’t worry about what you’ve got. All vaginas are welcome.

In a more technical breakdown:

A pelvic exam by a pelvic physiotherapist focuses on assessing the pelvic floor muscles. It starts with a discussion of symptoms and medical history, followed by an external examination to check posture, pelvic alignment, and muscle tension.

An internal exam evaluates the pelvic floor muscles’ strength, tone, and coordination.

The goal is to create a tailored treatment plan to improve your pelvic health, using exercises or manual therapy as needed.

Where is my pelvic floor muscle?

The pelvic floor muscles are located at the base of the pelvis.

They stretch across the pelvic area like a supportive hammock, spanning from the pubic bone at the front to the tailbone (coccyx) at the back.

These muscles are positioned underneath the bladder, bowel, and uterus.

Pelvic Floor Muscle

Exercising and The Pelvic Floor muscle

There are specific exercises that can help improve your pelvic floor. Exercises, such as kegels, pelvic tilts, and squats, are designed to strengthen the muscles that support the bladder, bowel, and reproductive organs.

In the webinar, Alex talked us through some great kegel exercises to contract your pelvic floor. “We do not want glutes kicking in, no holding breaths. No one should know you’re doing it. Imagine you’re holding back wind. Then add in picking up a tissue with your vagina. Or sucking up a thick shake!” (I’m doing it while typing).

Sitting or standing is more effective than lying down.

Below are some exercises you can do.

Exercises for the pelvic floor

Regular practice of these exercises can be beneficial for both men and women, particularly during pregnancy, after childbirth, or following surgery, and they contribute to overall pelvic health.

Perimenopause, Menopause & Your Pelvic Floor

Perimenopause and menopause can significantly impact pelvic health due to hormonal changes, particularly the decline in estrogen levels.

Your ovaries stop producing estrogen and these hormonal changes affect the pelvic floor muscles, tissues, and organs, often leading to a weakening of these structures.

As a result, women may experience incontinence, pelvic organ prolapse, and vaginal dryness. Not to mention other unpleasant symptoms that can make life a bit tough. It can even be debilitating. A loss of estrogen can significantly impact your body.

Maintaining pelvic health during this stage is important and can be supported through pelvic floor exercises, hormone therapy, and regular check-ups. So factor in your age, while assessing if you might need a pelvic physio.

Mythbusting

❌ It’s normal to leak after having a baby. 1 in 3 post natal women leak, but it’s not normal

❌ If you poo once a day, you’re not constipated. Constipation is not related to frequency

❌ You can’t power lift with a prolapse. Yes, you can, but get it checked!

❌ You can’t do ab crunches with an abdominal separation. Yes, you can!

❌ You can’t do crunches with a prolapse. Says who?!

❌ A few Kegels at the traffic lights is enough. It definitely isn’t!

❌ Working your core will work your pelvic floor. Nope, nope, nope.

What weight limit Should I work with if I have a weak Pelvic floor?

According to Alex, we don’t know. There is no research or evidence on specific weight limits when it comes to lifting and the pelvic floor. Seek personalised advice from a pelvic floor physio who can work with you to advise you and your personal trainer on any required movement or lifting modifications.

Alex’s seminar (below) has a fantastic breakdown of lifting while distributing your weight evenly.

pelvic health in melbourne

Alex, alongside a team of specialist pelvic floor physios, lead by Liana Johnson (founder and director with over 30 years experience), work at Pelvic Strength Physio in Croydon. They offer pelvic floor physio, sports physio, continence nurse, lactation consultants, and more.

You can find them here.

And, you can watch our webinar below. If you’re interested in joining our gym, and becoming a part of our wellness community in Ringwood, you can sign up for a 7-day trial here.