We understand the importance of maintaining strength for women. Our programs promote mobility, balance and strength to meet the needs of active women. Lifting weight and jumping for power are both critical for women to maintain muscle mass. Our strength sessions are expertly coached and individually programmed.


What Women Say About Our Strength and Conditioning Programs

What Does a Women’s Strength Session Look Like?

Do you know how powerful strength training is? Strength training doesn’t only improve and build one’s strength, speed, and endurance; it also has the ability to boost women’s and young girls’ confidence and self-esteem so that they can take on the world. Sign up for our strength training program for women and our athlete performance training for teens and kids to get started on the road to the best version of you! Our women’s strength training session includes the following:
  1. Active Warm-up and Mobility – foam roller, shoulder and hip mobility, plus whole body warm-up routine
  2. Velocity – jumps, hops, med ball throws for power, foot strength and controlled landing
  3. Strength – lower body, upper body and core exercises for strength development and coordination
  4. Specific resilience exercises – calf, hamstring and inner thigh strength
  5. Cool down
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Be strong and continue an active life

Active women need a strength training program that is specific to their needs. We don’t do circuits, we don’t include cardio, we focus on developing the strength and power that active women need to be ready to play, train or participate in life’s activities. 

Strength Training for Active Women Membership

When you join our Strength for Runners membership, you’ll have confidence knowing you will be guided by experts who care about setting you up for success. 

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Membership Benefits



Depending on what you’re doing, your weight training session could last anywhere from 15 to 45 minutes. More does not always imply better. You want a solid workout that targets your muscles without being too strenuous. The duration of your workout should not exceed 45 minutes.

Strength training is necessary for long-term health. Experts recommend that women do both cardio and strength training on a regular basis because some of the benefits aren’t available in other forms of exercise. Aerobic exercise lowers the risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falling in the long run. Aim for 150 minutes of moderate-intensity exercise per week. Brisk walking, swimming, jogging, cycling, dancing, or step aerobics programs are all good options.

“A personal trainer is a fitness expert who prescribes and instructs exercise….” A strength and conditioning coach is a fitness and physical performance expert who employs exercise prescription to help athletes enhance their performance.

Strength training for women should be done two to three times a week. Include complex movements in your full-body routines. These are exercises that engage numerous muscles at the same time. Overworking muscles will cause you more harm than good. It’s important to squeeze in rest days in between strength training and conditioning days. 

Women are at a higher risk of contracting coronary diseases. Regular exercise and a solid fitness training regimen reduces the risk of death from coronary artery disease, as well as the development of high blood pressure, colon cancer, and diabetes. Aids in the maintenance of healthy bones, muscles, and joints. Aids in weight management, lean muscle development, and body fat reduction.

Exercise hasn’t been shown to help with menopausal symptoms like hot flashes or sleep disruptions. Strength training even at your menopausal age can help you maintain a healthy weight, reduce stress, and enhance your overall quality of life.

Training a male differs from training a woman, yet their physiological systems are identical. Furthermore, training a person of the same gender can vary depending on the person’s goals, conditioning, and other fitness factors.