Perimenopause and menopause mark a major transition in every woman’s life. While this phase brings hormonal shifts, sleep changes, mood fluctuations, and physical challenges, it also opens an opportunity: to reconnect with your body in a stronger, deeper, and more empowering way.
One of the most effective ways to support your body during this stage isPilates, a low-impact, mind-body exercise that builds strength, reduces stress, and restores balance. And if you're in Sydney, especially near any of ourHi Pilates studios in Ermington, Macquarie Park, Artarmon, or the newCarlingford studio, you’re in one of the best places to experience these benefits first-hand.
During perimenopause and menopause, declining estrogen can contribute to muscle loss and decreased bone density. Pilates helps counter this by strengthening major muscle groups, improving posture, and supporting long-term mobility.
At Hi Pilates, ourReformer Pilates,booty + core,power, andalign classes offer a safe and effective way to build strength without strain.
Osteopenia and osteoporosis become more common during menopause. Weight-bearing and controlled resistance movements in Pilates support bone density. Because Reformer machines can be adjusted to your ability, even beginners can safely train without pressure on joints.
Hormonal changes can trigger irritability, anxiety, and sleep disruption. Pilates is known for activating the parasympathetic nervous system, your body’s natural “calm mode.”
The intentional breathwork and mindful movement practiced at Hi Pilates help reduce stress and improve overall emotional well-being.
Many women experience hormonal bloating and changes in abdominal fat distribution. Pilates strengthens deep core muscles, stabilizes the pelvis, and supports digestion through breath-connected movement.
Ourstretch,upper + core, anddynamic classes are especially helpful for core activation and mobility.
Hormonal shifts can affect balance, coordination, and joint stability. Pilates improves proprioception (your body’s sense of where it is in space), preventing falls and injuries.
Hi Pilates instructors guide you through safe, controlled movements that enhance balance, especially important during and after menopause.
Pilates is gentle on knees, hips, shoulders, and the lower back. It lengthens tight muscles, improves circulation, and helps lubricate the joints through smooth movement patterns. This makes it ideal for women who are dealing with stiffness or mild arthritis.
Hi Pilates is designed to support women at every stage, but our approach is especially suited for women navigating perimenopause and menopause.
We offer:
Small class sizes
Women-only class options
Pre- and post-natal friendly sessions (also ideal for women needing slower-paced classes)
Highly trained instructors
A welcoming, body-positive environment
No matter your fitness level, each class is adaptable to your needs. You can move at your own pace while still getting a great workout.
Whether you're dealing with hot flashes, sleep trouble, weight changes, or mood swings, our Sydney-wide locations make it easy to find a studio that suits your lifestyle.
Perfect for women in:
Ermington, Rydalmere, West Ryde, Denistone, Denistone East, Denistone West, Meadowbank, Ryde, Telopea, Dundas, Dundas Valley, Eastwood, Carlingford, North Rocks
If you’re in these suburbs, just 5 to 15 minutes from the studio, Ermington is your most convenient Pilates destination.
Best for those living in:
Macquarie Park, North Ryde, East Ryde, Marsfield, Epping, Eastwood, Carlingford, Pennant Hills, West Pennant Hills
Located near major transport links including Epping Road and Lane Cove Road, this studio is perfect for commuters and busy professionals.
Ideal for Pilates lovers from:
Artarmon, Chatswood, Lane Cove, Willoughby, St Leonards, Crows Nest, North Sydney, Longueville
Just minutes from Chatswood and North Sydney, Artarmon is a favourite for CBD workers and North Shore locals.
Carlingford is the newest addition to the Hi Pilates family, offering convenience to women in:
Carlingford, Eastwood, Epping, Dundas Valley, North Rocks, Telopea, Ermington, Macquarie Park
If you're from these suburbs, this branch offers a fresh, modern, and perfectly located Pilates space.
Perimenopause and menopause don’t have to be stages of uncertainty or discomfort. With the right movement practice, you can feel stronger, calmer, more grounded, and more connected to yourself.
Hi Pilates is here to support you with expert-led classes designed for women’s evolving needs.
Join us atErmington,Macquarie Park,Artarmon, or ournew Carlingford studio,and experience the transformative benefits of Pilates during perimenopause and menopause.
Just one class can change the way you feel.
Your next chapter starts here.
Pilates supports women through hormonal changes by building strength, improving bone density, easing joint pain, and reducing stress. Its low-impact nature makes it ideal for managing symptoms like mood swings, sleep issues, and bloating.
Yes. Pilates is one of the safest forms of exercise during perimenopause and menopause. At Hi Pilates, all classes, including Reformer, booty + core, power, and align, can be customized for your comfort level, ensuring you move safely and effectively at your own pace.
Absolutely. Pilates strengthens the deep core muscles, improves posture, and enhances digestion through breathwork and mindful movement. Many women notice reduced bloating and better abdominal strength with consistent practice.
Hi Pilates has studios across Sydney, Ermington, Macquarie Park, Artarmon, and the new Carlingford location. Each studio serves nearby suburbs, making it easy to choose the branch closest to your home or workplace for regular classes.
Hi Pilates offers small class sizes, women-only options, highly trained instructors, and a welcoming, body-positive environment. The focus is on safe, controlled, and adaptable movement, perfect for women navigating hormonal changes, joint stiffness, or shifts in strength and balance.
