Women's Strength and Conditioning Coaches

Strength and Conditioning programs for women


Your Strength and Conditioning Coach for Women

Our strength training philosophy is to build a strong foundation to be injury free and ready to play, train and compete. We focus on mobility, stability, agility, balance and coordination alongside improving strength, speed and power.

Expert Strength and Conditioning Fit for Women

Run Ready Melbourne provides strength & conditioning programs for all women, commensurate with their age, their goals and intended activity levels. Whether you’re trying to break your personal best or break a national record, we cater for and create our programs to fit your lifestyle and health needs. We are not your average strength coach.

Benefits of Strength and Conditioning For Women

Exercise may be the closest thing to a one-size-fits-all solution when it comes to looking and feeling terrific across the seasons of life. If your objective is to attain a toned, healthy physique, strength training with some type of resistance is a much superior method than focusing solely on cardio, and there’s a lot of evidence to back it up.

Counteracting Mood Swings Caused By Hormones

From the first menstrual cycle to menopause, women’s estrogen and progesterone levels fluctuate, affecting their fertility, as well as their brain chemistry and moods. Women lose a natural source of the “feel good” brain chemical serotonin as estrogen levels drop, such as before and during a woman’s period or leading up to menopause. This makes individuals more prone to mood swings, melancholy, and anxiety attacks, which are common signs of severe premenstrual syndrome or postpartum depression. Endorphins, the body’s feel-good chemicals, are released during high-intensity exercise, resulting in the “runner’s high” that joggers experience. Even low-impact exercise causes nerve cells to expand and form new connections by releasing proteins known as neurotrophic or growth factors. The improvement in brain function has a significant impact on mood!

Prevents Bone Deterioration 

Strength and conditioning for women can help to slow the rate of bone loss.  Exercising to increase muscle strength and enhance balance can minimise your chances of falling. Exercise can also delay the rate of bone loss, lowering the risk of osteoporosis-related fractures. Weight-bearing or load-bearing activity strengthens bones by causing muscles and tendons to pull on the bones, stimulating bone cells to generate more bone. The strain on the bones can be caused by your own body weight, such as when running or jogging, or external weights, such as dumbbells or gym machines, in a weight-training or strength training program for women.

Improves Cardiovascular Health

According to new research, strength-building exercises can benefit the heart more than aerobic activities like walking and cycling. Strength training improves lean muscle mass, which provides more areas for your circulatory system to send the blood it is pumping. As a result, there is less pressure on your arteries, lowering your risk of heart problems. Increased muscle mass can also aid in the processing of blood sugar, lowering the chance of Type 2 diabetes and the associated diagnoses such as heart attack and stroke.

Get Better Sleep

Strength training enhances sleep quality, helps you fall asleep faster, and keeps you awake less during the night, according to research. Because it consumes more adenosine, which is converted to adenosine triphosphate, or ATP, throughout your exercises, strength training for sleep can be more beneficial. When ATP is depleted during exercise, it is broken down into adenosine, which makes you sleepy. Strength exercise has also been shown to reduce stress, enhance fat and sugar digestion, and lower blood pressure, which are all factors of a good quality slumber! 

Strength Training for Women

Our Strength And Conditioning Philosophy

Our strength training philosophy is to build a strong foundation to be
injury free and ready to play, train and compete. We focus on mobility,
stability, agility, balance and coordination alongside improving strength,
speed and power.
Our teen strength program focuses on building a strong and robust body
with age appropriate exercise prescription. Balance, coordination and
sound landing competencies are key focuses of this program
We aim to educate our clients on the importance of regular and
consistent strength training, and what a good strength training session
looks like.
We have the expertise to prescribe for the individual and their goals and

Train With A Qualified Strength And Conditioning Trainer


All staff have been qualified through ASCA (Australian Strength & Conditioning Association)

Our Strength and Conditioning Coaches

Nick Bowden

Nick Bowden

Exercise Science Graduate Degree, Level 2 ASCA, Level 4 IAAF Athletics Coach

Jo Bowden strength and conditioning coach melbourne

Jo Bowden

Exercise Science Graduate Degree, Level 1 ASCA, Level 2 Aths Coach with Athletics Australia

Run Ready coach -.Luke Hall

Luke Hall

Exercise Science Graduate Degree, Level 2 ASCA, currently completing a Masters of High Performance

Run Ready coach - Aiden Harvey

Aiden Harvey

ASCA Level 1, currently completing Exercise Science degree

Runready strength and conditioning image , womens s and c, womens strength and conditioning

Why Should Women Do Strength and Conditioning

Strengthen Muscles

Strength training can improve your quality of life and your capacity to do daily tasks. Strength training can also help you avoid injury to your joints. Building muscle can also help you maintain your balance and lower your chance of getting hurt when you fall.

Reduces The Risk of Injury

It’s general knowledge that as you get older, your bones grow more brittle and you’re more likely to get osteoporosis. Your bones develop stronger as a result of the stress exerted on them during weight training, which prods bone-forming cells into activity. As you continue to do resistance training, your bones will become stronger as their density increases.

Improve Posture, Flexibility and Balance

Resistance training causes muscle to develop to a certain extent, allowing more fibers to occupy the same space. The muscle can be stretched further because each fiber within that region has the same flexibility capability as the original fibers. Strength exercise keeps joints mobile and can aid women with arthritis symptoms.

Relieves Back Pain 

Back pain is very common among women, especially with women of age. It may appear sensible to prevent exercise-related discomfort entirely by not exercising. But this can lead to a cycle of inactivity, with weaker muscles and greater soreness and pain over time. You must train, even if it aches a little, to break the cycle—one it’s of the best things you can do for your lower back. 

Improve Your Athletic Performance

At Run Ready we have expert strength and conditioning coaches, high performance coaching is something we specialise in, therefore, if you are seeking improvement in your athletic performance, you have come to the right place. Throigh high performance and strength and conditioning programs we manage to get you to the top of your game. 

Exercise Physiology

Exercise physiologists evaluate, plan, and implement exercise programmes for chronic diseases and injuries such as cardiovascular disease, diabetes, osteoporosis, depression, cancer, and arthritis, as well as assisting in the restoration of full physical function, health, and wellness.

The study of the body’s reactions to physical exertion is known as exercise physiology. Changes in metabolism and physiology in various parts of the body, such as the heart, lungs, and muscles, as well as structural changes in cells, are all part of these responses.

Exercise Science

Sports science may be traced all the way back to ancient Greece. Galen, a well-known ancient Greek physician, wrote 87 books about how to enhance one’s health (diet), cardiovascular fitness, and physical strength. The application of scientific knowledge to sports activities is known as sport science. In preparation for events and competitions, sport science attempts to help athletes enhance their performance and endurance while lowering the chance of injury.

It’s used to help athletes, the elderly, and everyone in between determine their strengths and weaknesses so that a training programme may be personalised to them.

Sports scientists keep athletes up to date on the newest training regimens, testing, and preparation. Sports science is at the centre of our strength and conditioning programs for all sports, not just cricket. 

s and c for women, womes health, fitness for women

Custom Strength and Training for Women

Our programs are made specifically to the sport, but also to the athlete and their goals, weaknesses, strengths and limitations. Personal trainers for women are hard to find, Run Ready have programs specific to women.

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.