STRONG. STEADY. SEEN.™
MOVEMENT FOR WOMEN OVER 40
Course Level
Beginner / Foundation Level
Course Overview
Strong. Steady. Seen.™ is a 2-day, 14-hour certification course designed to equip fitness professionals with the practical tools, clinical knowledge, and coaching skills needed to confidently support women aged 40 and above. Unlike typical senior fitness courses, this course takes a holistic, biopsychosocial approach—integrating hormonal literacy, functional movement, cultural sensitivity, and emotional readiness—to meet the unique needs of women transitioning through midlife, perimenopause, and post-menopause.
Curriculum / Syllabus
Day 1 – Safety, Confidence & Practical Readiness (7 Hours)
|
Time |
Segment |
Focus |
|
09:00–09:20 |
Welcome & Orientation |
Grounding in empathy, empowerment, and safety |
|
09:20–10:00 |
Module 1 |
Menopause, sarcopenia, caregiving stress, cultural shifts |
|
10:00–10:50 |
Module 2 |
Functional assessments: gait speed, FSST, balance, pelvic floor flags |
|
11:00–12:15 |
Module 3 |
Movement lab: warm-ups, resistance bands, seated options |
|
13:15–14:30 |
Module 4 |
Strength training: tempo squats, step-ups, regressions |
|
14:30–15:15 |
Module 5 |
Nutrition, local food myths, protein gaps |
|
15:25–16:10 |
Module 6 |
Coaching language and identity reframing |
|
16:10–17:00 |
Module 7 |
Readiness-based program design + quiz and reflection |
Day 2 – Complexity, Transformation & Deep Coaching (7 Hours)
|
Time |
Segment |
Focus |
|
09:00–09:20 |
Re-Orientation |
Reflective journaling, honouring lived experience |
|
09:20–10:10 |
Module 1 |
Hormonal complexity, weight changes, sleep disruption |
|
10:10–11:00 |
Module 2 |
Coaching women with osteoporosis, arthritis, prolapse |
|
11:10–12:15 |
Module 3 |
Fall recovery, ground-to-stand, breath pacing |
|
13:15–14:15 |
Module 4 |
Grief, confidence, identity coaching lab |
|
14:15–15:15 |
Module 5 |
12-week planning blocks, empowerment tracking |
|
15:25–16:30 |
Module 6 |
Live practicum: cueing, movement coaching |
|
16:30–18:00 |
Module 7 |
Coaching ethics, scope, confidentiality, client safety |
Total Course Duration
- 14 contact hours over 2 full days (7 hours/day)
Assessment Methodology
- Level 1 (Foundations Certificate):
- Knowledge quiz
- Values-based group reflection
- Demonstration of movement cueing and program design
- Level 2 (Practitioner Certificate):
- Live practicum: participants teach a 5-minute movement + coaching segment
- Peer and instructor feedback
- Ethics case-based discussion and short quiz
Completion of both days is required to earn certification.
Relevance to Exercise Professionals
Women over 40 represent a growing, underserved demographic in fitness. Many experience:
- Hormonal changes affecting metabolism, bone density, and sleep
- Increased risk of falls due to sarcopenia and balance decline
- Low confidence or return-to-exercise fear due to caregiving, grief, or body image shifts
This course enables fitness professionals to:
- Apply functional assessments with care and clinical context
- Design adaptive, safe programs with real-world practicality
- Use emotionally intelligent coaching to support body confidence and autonomy
By integrating physical, hormonal, and emotional frameworks, Strong. Steady. Seen.™ addresses a critical skillset for inclusive, trauma-informed, and evidence-based coaching in Singapore’s aging female population.