Who it’s for
●You know strength training matters for muscle and bone in midlife but don’t know where to start
●You’re returning to the gym after a break, a baby or an injury and want a safe progression
●You train at home or in a gym, with basic equipment or a full rack
What’s in the program
Progressive strength
Squat, hinge, push, pull and carry patterns, with loading that builds up week to week.
Bone-friendly impact
Low-level jumping and impact introduced gradually, only where it suits you.
Pelvic floor aware
Your intake screens for pelvic floor symptoms, and exercises are chosen around them.
Realistic volume
Three sessions of about 40 minutes a week, designed to fit around life.
What a week looks like
Day 1 · Lower body
Goblet squat to box, 3 × 8–10
Hip thrust, 3 × 10
Step-up, 3 × 8/side
Dead bug, 3 × 8/side
Day 2 · Upper body & hinge
Dumbbell Romanian deadlift, 3 × 8
One-arm row, 3 × 10/side
Half-kneeling overhead press, 3 × 8
Side plank, 3 × 20 s
Day 3 · Power & balance
Pogo hop progression, 3 × 10
Suitcase carry, 3 × 30 m/side
Single-leg balance reach, 3 × 6/side
Sit-to-stand with control, 2 × 10
This is an example week, not a prescription. Your program is adjusted to your intake: exercises, loads and volume change for you.
How it works
Choose your program and pay
Secure Stripe checkout. You go straight to a short intake form when you finish.
Tell me about you
Training history, injuries, goals and the equipment you have. Under 5 minutes.
I review it and build your program
I read every intake myself and adjust the program to you. If anything in your answers needs a hands-on assessment first, I’ll tell you and refund you in full.
It lands in your PhysiApp within 48 hours
Every exercise has a video and clear sets and reps, and you can log your sessions as you go.
Week 3 check-in and progression
Tell me how it’s going and I progress the program for weeks 4–6. You can message me with technique questions for the first 2 weeks.
Hi, I’m Merryn
I’m a physiotherapist and Oxygen Advantage breathing coach at my clinic in Lavender Bay, and an ex-athlete myself. These programs are built the same way I program for clients in the clinic. Every one is reviewed and adjusted by me, never auto-generated. More about me.
Choose how you start
Program
$119
6-week program built for you from your intake
Delivered to PhysiApp within 48 hours, with videos for every exercise
Week 3 check-in and progression
2 weeks of messaging for technique questions
Video consult + program
30-min telehealth consult
A live video assessment with me first, then a program built from it
Best if you have a niggle or you’re not sure where to start
Video consults may be claimable on your extras cover, depending on your fund. Check with them before you book
In the clinic
Lavender Bay
Hands-on assessment and treatment, including dry needling
Best for new or painful injuries
HICAPS on the spot for extras cover
When a program isn’t the right first step
A remote program isn’t a substitute for an assessment if you have a new injury, pain that is getting worse, swelling, numbness or pins and needles, or pain that wakes you at night. If you have pelvic floor symptoms such as leaking or heaviness, a known osteoporotic fracture, or you’re less than 12 weeks after giving birth, In those cases please book a consult first. If your intake shows you need one, I’ll let you know and refund you in full.
Related reading: Strength after 40: why lifting matters more than ever · All digital programs · FAQ