Ready. Set. Gym

STRONG STARTS HERE

Strength training for women at every life stage

Starting or returning to the gym can feel overwhelming.

You might be pregnant and unsure what movements are safe.
You might be rebuilding strength after having a baby.
Or perhaps your body has changed in midlife and the workouts that used to feel fine now leave you with hip pain, pelvic heaviness or leaking when you run.

For many women, the advice they receive is confusing.

“Just listen to your body.”
“Maybe avoid the gym for now.”
“Try Pilates instead.”

But here’s the reality.

Strength training is one of the most powerful things you can do for your bones, muscles, pelvic floor and long-term health.

The key is knowing how to train with your body — not against it.

That’s exactly what Ready. Set. Gym. was created to do.

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If you want to chat, contact us at hello@physiosista.com.au

or phone (08) 6170 5156.

Find us at Unit 2, 34 Sphinx Way, Bibra Lake, WA

looking for pilates?

At PhysioSista we see many women who want to exercise but feel unsure about where to start

Common concerns include:

leaking during exercise
pelvic heaviness or prolapse symptoms
hip or pelvic girdle pain
core or abdominal weakness
returning to movement after surgery or birth
feeling unsure how hard is “too hard”

These symptoms are common, but they’re not a reason to stop moving.

They’re usually a sign that your body needs a different strategy.

Ready. Set. Gym. teaches you how to train with the right coordination of your pelvic floor, abdominal muscles and breathing so your body can handle load comfortably.

Think of it less like a bootcamp…
and more like learning the mechanics of strength training properly.

a smarter way to build strength

Movement Programs at PhysioSista

Our exercise programs support women at different stages of recovery, strength and life — from reconnecting with the pelvic floor through to confident strength training.

PRIME is often the first step.
A short, focused class designed to reconnect the pelvic floor, breathing and abdominal muscles.
These muscles work as a coordinated support system for the pelvis. When they’re not quite working together yet, symptoms like leaking, pelvic heaviness or discomfort with exercise can appear.
PRIME helps restore that coordination so the body can handle movement and load more comfortably.
Often the first step before progressing to rehabilitation or strength training classes.
Ideal for women experiencing early pelvic floor symptoms or returning to exercise after a break.
Movement Rehabilitation
A small-group rehabilitation class combining reformer Pilates with resistance exercises.
This class focuses on restoring muscle coordination, pelvic support and strength while gradually building tolerance to movement.
Often recommended for women managing:
• pelvic pain or endometriosis
• pelvic floor symptoms affecting exercise
• recovery after gynaecological or abdominal surgery
• oncology or medical treatment recovery
The goal is to rebuild strength and movement confidence before progressing to gym-based training.
Progressive Strength Program
Ready.Set.Gym teaches the foundations of gym-based strength training.
Participants learn how to coordinate the pelvic floor, breathing and abdominal muscles while performing the key movement patterns used in resistance training.
These include squatting, hinging, pushing, pulling and lifting.
The program runs in structured cycles designed to gradually increase strength and confidence using gym equipment.
Suitable for women who are:
• returning to exercise during pregnancy
• rebuilding strength after having a baby
• new to strength training
• navigating changes in midlife
• wanting guidance lifting weights safely
The aim is simple: learn how to lift well, then build strength with confidence.cription
Return to Running & Impact 6 week program
Pelvic POWER helps women return to higher-impact exercise such as running, jumping and sport.
Impact activities increase the load placed on the pelvic floor and surrounding muscles. When the body hasn’t yet rebuilt strength or coordination, symptoms like leaking or pelvic heaviness can occur.
This program focuses on gradually building the strength and load tolerance needed for impact exercise.
Ideal for women wanting to return to:
• running
• sport
• high-intensity training
• impact-based gym exercise
Because pelvic floor symptoms during exercise don’t mean impact activity is off limits — the body may simply need a structured pathway back.
Ongoing Strength Classes
Sista Strong classes provide ongoing strength training in a supportive small-group environment.
Using gym equipment and resistance training, these classes focus on maintaining and building muscle strength, balance and bone health.
Strength training plays an important role in supporting mobility, independence and long-term health throughout life.
These classes include:
Golden Queens – strength and balance training promoting active ageing and bone health.
Suitable for women wanting to continue building strength after completing Ready.Set.Gym or who are looking for a regular strength class.

The PhysioSista Approach

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Our classes are designed and supervised by pelvic health physiotherapists who understand how the pelvic floor, abdominal muscles and hips work together during exercise.

Instead of random workouts, we focus on:

• coordination of the pelvic floor and breathing
• building pelvic girdle and hip strength
• gradually increasing load tolerance
• learning how to manage pressure through the abdomen and pelvis
• developing confidence with gym equipment

You’ll learn how to squat, hinge, push, pull and lift in a way that supports your body.

Not just for six weeks — but for life.

We’re driven by a passion to make a meaningful difference, uplifting women by providing an environment that is supportive and fun-filled; a space where women can feel heard, be inspired, stay connected and take charge of their health journey with guidance and without worry.

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