Evidence-based personal training and coaching for women - move safely, train smart, and build strength for life.
For too long, women's health has been underrepresented - especially in traditional strength training spaces. But the evidence is clear: resistance training can help counteract many female-dominant health issues and create a strong foundation for life.
My holistic approach ensures training is tailored to your unique female physiology at every life stage - helping you thrive and keep doing the things you love. My goal is to help you feel confident, capable and empowered to lift weights. Providing the knowledge and tools to move safely, train smart, and build habits that allow you to keep showing up in the areas of life that matter most to you!
- Lilli Woodham
Whether you want hands-on coaching in person or the flexibility of training from anywhere, there's a way to start.
Book 1:1 or small-group sessions where I accompany you on your journey. Tips on safety, technique and how to optimise your sessions to keep you progressing toward your goals.
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Feel supported to achieve your goals with weekly check-ins, frequent touch points with your coach, and the ability to track progress through an online app.
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Explore programmes pre-developed for a variety of fitness goals and lifestyle factors. Customised online programmes available on request.
Get yours →Too many of us wait until something goes wrong to start taking care of our health. Strength training isn't a reactive tool - it's a proactive investment in how we age.
I guide women to feel confident and capable in the gym through smart, safe, sustainable training. Not a quick fix, but building a foundation that can withstand whatever life throws at you - equipping you to age powerfully and prevent the health challenges that disproportionately affect women.
With my background in healthcare, I've seen first-hand the effects of a sedentary lifestyle. Strength training builds bone density, supports metabolic health, and prepares a strong foundation of physical and mental resilience.
Whether you're 25 or 65, the benefits are for everyone - no matter when you start. Every programme is tailored to your training experience and built to work with your unique female physiology, not against it. I build training to complement your life.
I was born in Auckland and moved to Sydney at a young age, recently returning to New Zealand with my partner to settle in Havelock North. I'm a personal trainer with a passion for helping women use strength training to prepare for, prevent, and reduce the impacts of aging on how we live. This is what I love to do - it fills me with joy that I get to help women do this every day.
Growing up I was always active - dancing and playing a mix of sports, finding joy through movement. After school those structured activities faded, and I joined a local gym. I threw myself into group fitness and the cardio machines, always keeping a curious eye on the weights area. As my confidence grew, I ventured in - and it quickly became my new happy place.
I blended what I knew from dance with endless hours of researching "bro science." What I didn't realise then was how much of that information was built around the male body. Knowing what I know now, my mission is to help women at every life stage train in a way that supports their unique physiology and protects their long-term health.
Before becoming a personal trainer, I worked as a nurse across the healthcare sector. I loved helping people, but felt frustrated by the lack of focus on prevention. That's what led me here: combining my healthcare background with my passion for strength training to empower women to take charge of their health, and lay the foundations for the future they want for themselves.
Next Gen: Training Active Girls · "Women Are Not Small Men" · Pregnancy & Exercise
Let's build training that fits your physiology, your goals and your life. Your first conversation is free - no pressure, just an opportunity to dive deeper.
Book your free chat →Tell me a little about where you're at and what you'd love to achieve. I'll be in touch to find the best way to support you.
