Program Overview

Introduction to the Menopause Fitness Course

The Menopause Fitness Course is a 6-week programme designed to help women navigate the physical, emotional, and hormonal changes that occur during menopause, typically between the ages of 40 and 55. The goal of this programme is to promote physical and mental wellbeing, and to understand the different training approaches to help with menopause symptoms.

Course Objectives and Structure

Regular physical activity is a key component of any menopause programme to manage weight, strengthen bones, and improve mood. The course is designed to help women navigate the physical, emotional, and hormonal changes that occur during menopause. Once enrolled on the course, participants will have an initial health assessment with the Exercise Referral Coordinator, who will then provide a tailored diet and exercise plan.

Course Components

• Access to the on-campus gym and group exercise classes throughout the 6-week course
  • Weekly check-ins with the Exercise Referral Coordinator
  • Three personalised exercise programmes
  • Four 30-minute gym sessions with the Exercise Referral Coordinator per week
  • Weekly one-hour weightlifting session with a Fitness Instructor

Course Schedule

Week One: Introduction

• Initial meeting with the Exercise Referral Coordinator
• Discuss the booking process and sessions available
• Provide details of the weekly check-ins and contact details
• Initial health assessment, introduce gym programme and plate method
• Introduction of three exercise programmes: cardiovascular, strength training, core stability, and pelvic floor exercises

Weeks Two to Five: Following the Plan

• Weekly theme around different areas of support including Diet and Nutrition, Exercise and Movement, Pilates and Core
• Weekly check-in via phone or email
• Introduce weekly challenges (exercise challenges, 10k step challenge, Pilates challenge)
• Access to the gym and fitness and dance classes

Week Six: Long-term Strategies

• Final check-in via phone or email
• Make adaptions to exercise programmes
• Talk through further support pathways: Exercise Referral Scheme, the ALL Active social sports programme, the ALL Active+ coached sport programme, and Kent Sport membership options

Graduate Course

Once participants have finished the 6-week Menopause course, they have the option of joining the 10-week graduate course. This programme has two to three check-ins per week and is available to all graduates of the 6-week course.

Eligibility and Pricing

The course is open to students, staff, alumni, and members of the public. Pricing varies based on membership status:

• New Starters: Ł39.99 (Premium Plus members), Ł49.99 (Tennis Plus members), Ł69.99 (Pay to Play members)
• Graduates: Ł34.99 (Premium Plus members), Ł44.99 (Tennis Plus members), Ł64.99 (Pay to Play members)