Ballet

If you like the idea of giving ballet a go, why not try a beginner ballet class? You’ll get a great workout, meet a community of women, and enjoy getting some more movement in your day.

It doesn’t matter your age, how fit you are or even if you’ve tried ballet before. Ballet is for everyone, and it’s never too late to pull on the shoes and have a go as an adult.

On this page we look at:

● This Girl Can Ambassador Sindi’s story about fitting in ballet classes around being a busy mum

● Trying ballet classes as a beginner

● Finding beginner ballet classes for adults near you

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Sindi found ways to fit in dance classes while juggling parenthood

When Sindi had her first ballet class at age 7, she felt like “the fat kid”. But she loves to dance and nothing was going to stop her. Now with 7 kids and working part-time, she fits in a dance class whenever she can. And today when she feels like she’s not good enough – she just laughs it off.

Trying beginner ballet classes as an adult

You don’t need to aspire to join the next production of The Nutcracker to try ballet. Beginner classes are available for women of all ages and abilities. It’s a fantastic workout, a great way to meet other women and a graceful activity that will cultivate aconnection with how your body moves.

Beginner ballet is about discovering a few basic techniques, work on body alignment, and enjoy the feeling of expressing yourself through movement. Plus you’ll build core strength, flexibility, aerobic fitness, and enjoy a range of health and mental wellbeing benefits.

Classes often start with barre techniques (moves you do from a stationary handrail for support) and eventually progress to floor work. Teachers are friendly and supportive, and you’ll be joined by other women giving it a go as well so there’s plenty of community and encouragement to go around!

You aren’t expected to know the moves at first, and you don’t need expensive equipment or dance shoes to get started. All that matters is putting your hand up and having a go.

Beginner ballet classes in Melbourne and regional Victoria

Ready to try women’s ballet lessons? Here are some tips for jumping into your first class.

Have a look online to find a ballet studio for adults near you. If you can’t find the information on their website, contact them to ask if they offer adult ballet lessons. Some will have a casual rate (pay per class), and some will offer discounts for joining for a month or longer. You can usually do a trial class to see how you feel, which can be a good idea when you’re starting out.

If you love dance, No Lights, No Lycra is also fun, non-judgmental freestyle dance class where you can dance like no one’s watching (literally, it’s in the dark!)

Joining a barre class near you

If you’d like to try a few ballet moves in an easy-going class that focuses on fitness rather than dancing, a barre class could be for you.

Ballet barre classes are group training that combines elements from ballet, pilates and yoga. They are low-impact and sometimes use light weights to develop your strength. There are plenty of repetitions and you’ll definitely work up a sweat!There are many ballet barre classes in Melbourne and regional Victoria. Some gyms and group training studios offer sessions, so if you can’t find a ballet class for adults nearby, this could be a good option. Have a look online and see what you can find.

Trying ballet for beginners or returning after a break

  • Join along with this beginner barre video on our Get Active @ Home hub.
  • Google it! Ballet schools are everywhere, but you may have to go a bit further than your local area to attend one you like. It’s a good idea to give a few a try with a trial class to see what feels right.
  • Find a Supporter in your neighbourhood, to see if a ballet school for adults has registered online to support This Girl Can – Victoria.
  • Ask other women about ballet – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it out to join a ballet class, you can find some ballet classes online to try at home. If you’re just getting started with ballet or barre, this can be a great way to get used to some of the moves and start improving your flexibility and conditioning for when you do give a class a try.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Ballet is just one way you can work up a sweat and enjoy being more active. If you’d like to try another activity, here are some others you could have a go at.

No Lights, No Lycra

Using campaign resources to promote freestyle dance classes, No Lights No Lycra has been demonstrating This Girl Can – Victoria values since it started.

No Lights No Lycra began when founders Alice and Heidi invited their friends along to St. Marks Church Hall (Fitzroy, Melbourne) to dance without judgement. Since then, growing through word of mouth, No Lights No Lycra operates sessions locally and internationally. Fun fact: the song that kicked everything off was Edith Piaf’s Rien de rien.

So, what exactly is it? No Lights No Lycra is a free-form dance class in the dark, created to attract women who might be intimidated by other kinds of dance and fitness classes. There are no steps to learn and definitely no mirrors. Attendees come along wearing comfortable clothes (lycra optional!), find a style of dance that feels natural, and do it. No Lights No Lycra is the perfect way to get active and sweat it out, regardless of your skill level.

Find out more

Bollywood Dancing

Want to dance like no one’s watching? Bollywood dancing is a famous dance style seen in popular Indian films. But you don’t have to be a movie star to get active and start learning some Bollywood dance moves.

It’s not about doing it ‘right’, it’s about how you feel, and dancing is a great way to get active and have fun. Whether you’re new to dancing or know your steps, Bollywood will make you feel energised.

On this page we look at:

  • This Girl Can Ambassador Jagriti’s story about leaving the stress of the day behind and being present with Bollywood dancing
  • What is Bollywood style dancing?
  • The health benefits of Bollywood dancing
  • How to give it a try with Bollywood dance classes near you

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Jagriti feels totally alive when she dances and no longer worries about how she looks

Jagriti dances to forget her worries and be present. “I grew up being judged on my skin colour – not in Australia but in India where the darker you are the less pretty you are”. She also grew up thinking she wasn’t skinny enough, but through dance, she feels “totally alive” and doesn’t worry about what she looks like – “If I’m the biggest one, I’m fine with that.”

What is Bollywood dance?

The name comes from the dance style used in Indian films. It’s an energetic fusion of a range of diverse dancing styles, like jazz, hip-hop, and older Indian styles like Bhangra and Kathak from different parts of the country.

Bollywood dance moves combine lively movements of the head, neck and body, as well as hand movements. The moves act as symbols to tell a story with themes like weather, animals and places. In the movies there are colourful costumes which make it a joy to watch.

The benefits of Bollywood dance

When you learn to Bollywood dance, you’ll discover how active and engaging it is for the body.

There are many health benefits of a Bollywood dance workout. It’s great for:

  • Improving core strength
  • Enhancing blood flow
  • Helping to relieve stress
  • Relaxing the body and improve sleep
  • Improving the flow of oxygen in the body

Bollywood dancing is also very social. If you’re looking for an enjoyable way to workout and make new connections that doesn’t feel like exercise at all, this could be it!

Finding Bollywood dance classes in Melbourne and regional Victoria

Ready to try some Bollywood dance lessons and learn how to move it like the movies? Here are some next steps.

Find a Bollywood dance studio

Search online to find private Bollywood dancing schools near you. There are specialist studios that offer Bollywood dancing, and other fitness and dance studios that have some Bollywood dancing on their schedule.

Try a women’s dancing group

If you’d like to try some moves in a more casual environment, search for Bollywood dance groups in Melbourne or your local area. You can get together with a community of women with a similar interest who also enjoy it. It doesn’t have to be Bollywood – if you like to dance, you’ll find other like-minded women who do too.

If you love dance, No Lights, No Lycra is also fun, non-judgemental freestyle dance class where you can dance like no one’s watching (literally, it’s in the dark). There are no steps, no mirrors, and you can dance any way you want to.

Online Bollywood dancing classes

You can find online Bollywood dance classes too! This is a great way to get a feel for Bollywood dance routines, and learn some easy Bollywood dance steps for beginners.

Connecting with other women who love Indian style dancing

  • Visit the website mentioned on this page: Online Bollywood dance classes.
  • Google it! See what’s happening in your area. If you can’t find a Bollywood dancing school near you, there might be some other dancing classes available. You can always do a bit of Bollywood dance on top of that with an online video!
  • Find a Supporter in your neighbourhood, to see if a Bollywood dancing school has registered online to support This Girl Can – Victoria.
  • Ask other women about Bollywood dancing – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You can start learning some Bollywood dancing moves right now. Visit Get Active @ Home  to learn Bollywood dancing from your living room with our This Girl Can – Victoria Ambassador Jagriti, as well as a range of other fun workouts you can do at home to raise a sweat.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

If Bollywood dancing isn’t your thing, that’s okay. You can always try something else! Here are a few ideas for activities you can try to get more active and enjoy some movement in your day.

Wheelchair Dancing

Wheelchair dancing is an activity open to anyone looking for a social, fun way to exercise and celebrate being themselves.

Dancing is an activity loved by many, and wheelchair dancing encourages the joy of movement.You’d be surprised at how much of a workout it can be! Here are some tips  to get your groove on with this graceful, stylish sport.

On this page we look at:

  • What is wheelchair dancing?
  • Where to try wheelchair dancing near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.



An introduction to wheelchair dancing

Wheelchair dancing is simply a different way of dancing while using a wheelchair. Designed for both independent wheelchair users and those with a carer, it has a wide range of physical and mental benefits.

Wheelchair dancing is also called ‘para dancing’, ‘para dancesport’ and ‘seated dance.’ It was developed in Sweden in 1968. While it started as a way for wheelchair users to stay active and continue enjoying their love of music and dancing, it’s now also a competitive sport with a  world championship.

Really, wheelchair dancing is about having a ball, getting active with others and enjoying the moment. It’s very accessible, always open for beginners, and is inclusive and welcoming.

There are lots of wheelchair dancing choreography and styles that can be taught and learned, including ballroom, waltz, tango, and Latin styles like the samba, rumba and jive.

Finding wheelchair dancing lessons in Victoria

If wheelchair dancing sounds like an activity you’d like to try, that’s great! Here are some ways to get involved.

  • Para Dancesport provides free information about where to find wheelchair dancing classes near you. It’s also a great place to learn about events you can attend to see some of the pros in action.
  • You can find out more about wheelchair dancing and other activities for people with a disability in the Disability Sport and Recreation Victoria website.
  • Access for All Abilities also offers resources about getting active for all abilities.

You can also do your own search online to find a dance school or association in your area that offers para dance. There are wheelchair dancing classes for seniors and women of all ages and skill levels.

One of the great things about learning a move or two is you can enjoy wheelchair dancing with a class or group, with a friend, or even on your own. This is time for you – dance whenever you feel the music calling. For those who fall head over heels for it, there are many pathways to ‘go pro’ and try a wheelchair dancing competition!

Wheelchair dancing: how to get involved

  • Visit the websites mentioned on this page: Para Dancesport, Disability Sport and Recreation Victoria and Access for All Abilities.
  • Google it! Wheelchair friendly sports and activities are offered all over Melbourne and regional Victoria. If there’s not a wheelchair dancing class near you, why not try another activity?
  • Find a Supporter in your neighbourhood, to see if a wheelchair dancing program has registered online to support This Girl Can – Victoria.
  • Ask other women about wheelchair dancing – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it out at the moment, that’s okay. Sometimes there’s enough to keep us busy at home.

You can try searching online for wheelchair dancing classes, check out an online video to learn a few moves, or just dance to some music you love at home.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Why try one activity when you can try a few? If you’d like to have a go at something else, here are some you can have a shot at and see how you feel.

Water Aerobics

Like music? Low impact activities? Like the pool but don’t necessarily want to swim laps. Give water aerobics a try! Water aerobics, also called ‘aqua aerobics’ is a great excuse to jump in the pool and get some movement in your day. There are options for all ages, including water aerobics classes for seniors. If this sounds like the activity for you, learn how to give it a try below.

On this page we look at:

  • How This Girl Can Ambassador Natalie started to love water aerobics, after being unsure about trying it at first
  • What is water aerobics?
  • The many health benefits of water aerobics
  • Finding a water aerobics class near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Natalie loves water aerobics because it brings women together

Natalie started water aerobics classes for the women in the small rural town of Manangatang to get local women off their farms and into the pool together, despite their initial reservations. “You can feel quite vulnerable in the water, because you’re only in your bathers…but if we can get them there, they tend to come back,” Natalie said. Thirteen years on, the class is still going, and it’s fondly referred to as ‘coffee club’ by local women who look forward to socialising together afterwards.



What is water aerobics?

Water aerobics is a type of group fitness class with a little difference: you do the class in the pool!

There are a wide range of water aerobics you can do, which can include anything from low-impact movement for seniors to fast running or cycling training. There’s also a variety of water aerobics exercises with weights like kickboards, aqua dumbbells and hydro discs.

A typical water aerobics class happens in the shallow end of the pool where an instructor will guide you through water walking, leg lifts, bicep curls and moves with pool noodles and water dumbbells.

A great thing about these classes is you don’t have to bring any equipment to your water aerobics class – it’s all supplied for you. Including the water aerobics routines with music!

The physical and mental benefits of water aerobics

There are water aerobics benefits for women of all ages, including seniors, regardless of what type of class you’re doing. Water aerobics is great for:

  • Improving your balance and coordination
  • Improve body mobility
  • Enhancing recovery from injuries and chronic conditions
  • Increasing your daily movement without worrying about getting hurt
  • Relaxing your mind
  • Managing stress and anxiety

Releasing some energy, having a splash around and giving your muscles and joints some love feels good!

Where to do water aerobics near you

Water aerobics classes are run by individual swimming pools around Melbourne and regional Victoria. The best way to get started is to search online for facilities to see what they have to offer.

Another way to find an aqua aerobics class near you is to ask your local council. Many have online resources and class timetables available which are great for beginners. Know Your Council is a good place to start if you’re not sure which council area you’re in.

When you’ve found a great water aerobics class to join, why not ask a friend to join? You can also go on your own – you’ll meet other supportive women having a great time getting active, who also love to be in the water as much as you do.

Have a go at water aerobics today

  • Visit Find Your Council to see which council area you’re in to find out more information
  • Google it! Water aerobics classes are run by local swimming pools and facilities. Many have online timetables, so you can find a beginner aqua aerobics class to have a go at.
  • Find a Supporter in your neighbourhood: see if there’s a swimming pool or facility who has registered online to support This Girl Can – Victoria.
  • Ask other women about water aerobics – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You might not be able to make it outside at the moment, and that’s okay. If you want to find ways to get active at home, there are several things you can do.

If you have a pool, you can look up water aerobics routines online and browse water aerobics videos to find some you’d like to try. There are lots of pool exercises for women and seniors that you can try to get your body moving.

If you don’t have a pool, don’t stress – there are lots of home workouts you can do to get  active without leaving your front door.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Water aerobics might be your next favourite activity. But that doesn’t mean you have to stop there! If you feel like trying another sport or activity too, here are a few you can have a go at and see what you enjoy most.

Skateboarding

Have you ever wanted to learn to skate? It’s not just for kids! Skateboarding is an activity that’s heaps of fun and an awesome workout, plus you’ll meet lots of other women of all ages who are giving it a go as well. It’s not about who can do the best tricks – skating is all about getting out there and having a good time.

On this page we look at:

  • This Girl Can Ambassador Katherine’s story about finally trying skateboarding and loving the adrenaline she gets from it
  • Tips to learn how to skateboard in Melbourne and regional Victoria
  • Finding a women’s skateboarding group near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Katherine may take the occasional tumble, but that hasn’t stopped her yet

Katherine has always been a huge fan of skateboarding, but after falling off the first board she stood on, she stuck to spectating and video games. Being more creative than sporty growing up, it wasn’t until her brother gifted her a skateboard in her early twenties, that Katherine really gave it a go. “It’s an adrenaline rush, I just enjoy it – and that’s coming from someone who’s really bad at it.”

Learn how to skateboard for women

Skateboarding is an activity for everyone. You can learn to skateboard at any age, all that matters is you’re willing to have a try.there are  skateboarding lessons for women out there to get you rolling.

There are a range of skateboarding lessons for women, from beginners classes to more advanced.. You’ll be able to learn the basics, spend plenty of time finding your balance in a safe space, and take your time getting your confidence up. Plus you’ll meet other like-minded women doing the same thing!

All of the equipment in skating classes is usually included, like skateboards, helmets, skate pads and other protective gear. They’ll be able to teach you basics like how to balance on a skateboard, correct skateboard foot placement, and what size skateboard to get for women wanting to take their skills further.

Here are some tips to start learning skateboarding in your area:

  • Skateboarding Victoria is a great place to start to find skating lessons. It also provides information about private coaches and events.
  • Search online to see what’s available near you. Most skateboarding programs and clinics for women are by private organisations, so it’s worth having a look around to see what feels right for you.
  • Ask your local council about programs and what’s on at a skatepark in your area.
  • There are women’s and mum’s skate lessons available in some areas too – check them out online to see what they offer.
  • Finding a women’s skateboarding group near you

One of the best things about learning to skateboard is there’s already a community of women doing exactly the same thing.

Because many others are in the same boat, there are women’s skateboarding groups  you can join that are very supportive, encouraging, and will celebrate your little wins with you.

Have a look online and check out your local council to find a women’s skateboarding group near you.

If you want to learn to skateboard on your own or with a friend, that’s okay too. You’ll get a great workout for your core, improve your balance and get some fresh air. Just remember to keep that protective gear on- falling is part of skateboarding experience!

Connect with other girls learning to skateboard

  • Visit the website mentioned on this page: Skateboarding Victoria
  • Google it! Have a look online for skateboarding clinics and programs for women in your surrounding areas. You might be surprised at what you find.
  • Find a Supporter in your neighbourhood, to see if a women’s skateboarding program has registered online to support This Girl Can – Victoria.
  • Ask other women about skateboarding – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Skateboarding is an activity that you can practice at home. So when you can’t make it out, you can take your board inside (or into the backyard) and have a go at perfecting some of your new skills.

Check out some online videos for tips and tricks to keep your skills moving. If you haven’t been able to join a skateboarding lesson yet, that’s ok too – a first step might be researching classes in your area, and finding a new women’s community.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

If you feel like trying another activity to see what you enjoy, here are a few ideas to put on your list and have a go at when you’re feeling ready.

Outrigger Canoeing

Want to get out on the water, get some exercise and feel the wind in your hair? You could try outrigger canoeing, also known as ‘waka ama’. When a crew paddles in sync, it can feel like you’re flying!

Outrigger canoeing is similar to rowing or kayaking, as it involves paddling in a boat. The water sport let’s you work as a team and see some beautiful scenery in the process.

On this page we look at:

  • How This Girl Can Ambassador Chiquita turned 40 and tried the sport, even though she didn’t feel she was ‘the sporty type’
  • Joining a women’s outrigger canoeing club in Victoria
  • What is outrigger canoeing, and what does ‘outrigger’ mean?
  • What to wear when going outrigger canoeing
  • Finding a club and where to go canoeing in Victoria
  • Can’t get out right now? At-home tips

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Chiquita said ‘stuff it’ and gave outrigger canoeing a go, even though she never felt like someone who was sporty

Chiquita never thought she would be the kind of person to play sport, but as she approached her forties things changed. “As I believed in myself more, I thought ‘stuff it’, I’ll give that a go,” said Chiquita. Now outrigger canoeing – or ‘waka ama’ – connects her to nature and her Polynesian culture, and she says it “feels like flying”.

Joining a women’s outrigger canoeing club in Victoria

If you’re up for a ‘paddle’ you could give canoeing a try. There are inclusive canoeing communities in Melbourne that always welcome beginners, so you’ll be in good company from the moment you walk into a club or group.

Paddle VIC provides information, news and resources to get you started with canoeing and kayaking. This is a good place to start, as they can direct you to skills programs and sessions for beginners to get you into a boat and on the water.

There are many outrigger canoeing clubs for women that can be joined too. There are clubs in Melbourne as well as areas like Geelong, Torquay, Patterson Lakes and more, search online to find an outrigger canoeing club near you

Outrigger programs at local clubs offer recreational and competitive canoeing, with different sizes of boats and crews. They’re open to all ages, so get involved and see which one you like.

What is outrigger canoeing and what does ‘outrigger’ mean?

Outrigger canoeing is similar to rowing or kayaking, as it involves paddling a boat. What makes an outrigger canoe unique, is its structures attached to the sides of the boat to keep it extra stable and afloat on the water. ‘Outrigger’ is the name of this part of the boat which also looks like ‘leg’ that stands out.

The origins of outrigger canoeing come from New Zealand and Polynesia. These forms of boats were traditionally used to travel back and forth between the 2 countries.

Canoeing and kayaking are great sports that can be enjoyed in a team or in a boat by yourself. It’s great for building upper body strength and heart health, or it can be a lovely day out on the water, chatting to new friends and enjoying the views!

Women's rowing club

What to wear when outrigger canoeing

Being out on the water, many paddlerslike to wear shorts made of wet suit material. They’re easy to dry off at the end of the day, and yes, they also prevent chaffing!

You can also wear regular bike or gym shorts, however it’s a good idea to have a thicker material. The colder the water, the more cover you’ll need on your body to be comfortable. You’ll also need some shoes that don’t mind getting wet.

You don’t need to provide any more outrigger canoeing equipment, as clubs usually do this for you. This includes a personal flotation device (a lifejacket) which you will need to wear at all times when on the water.

Finding a club and where to go canoeing in Victoria

  • Visit the website mentioned on this page: Paddle VIC (or if you’re ready to look for canoeing spots, check out the Visit Victoria website’s information on kayaking and canoeing).
  • Google it! Have a look around at different local clubs and social canoeing groups in Victoria. If there isn’t a canoeing club near you, you may need to go a little further out. But the journey there can also be part of the fun, and you’ll get to explore some new scenery.
  • Find a Supporter in your neighbourhood: see if an outrigger canoeing club for women has registered online to support This Girl Can – Victoria.
  • Ask other women about going canoeing and kayaking – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

We can’t always get out of the home to go canoeing or join a club, and that’s ok. You can still find ways to get started, and keep active until you can go out again.

If you’re new to outrigger canoeing and kayaking, you can check out some online videos and do some research about the skills that are needed. This way you’ll have a bit of a head start when you do get out on the water. You can also start looking for the best canoeing and kayaking locations in Victoria to visit.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You might want to try another sport to find one that you like to play. Here are some you can have a go at. It doesn’t matter how you look or whether you make a mistake or not, all that matters if you’re giving it a shot.

Lacrosse

It’s a sport where you can throw, catch, carry, and shoot goals with a lacrosse stick and ball.

You can try lacrosse at a club, with friends, or borrow some equipment and have a go at some of the moves by yourself. There are lots of women’s clubs in Victoria, getting started is easy.

On this page we look at:

  • This Girl Can – Victoria Ambassador Jade found community and family fun playing women’s lacrosse
  • The rules of lacrosse
  • Joining a club and learning how to play women’s lacrosse
  • Finding a women’s lacrosse club near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Jade connected with a close community of women through lacrosse

Lacrosse is the “one thing” in Jade’s family that they all love. “Lacrosse to me is family – my daughters both play, my mum still was playing a game when she was 64-years-old,” she said. Jade loves the social aspect of girls lacrosse. “It’s really special when you’re actually out there side by side because you’ve got a bond. You’re part of a team together.” … “Mum’s a defender and I chose to become a defender too. I can follow in her footsteps and give my kids a life of connection with other girls and women. I see them making friends through sport and realise it’s such an important part of life.”

The rules of lacrosse

Lacrosse is a non-contact sport which is usually played on a large, outdoor field. There are 12 players in a women’s lacrosse team. This includes:

  • 1 goalie
  • 5 attacking players
  • 6 defenders.

You use a stick to play, called a ‘crosse’. Instead of hitting a ball with the stick, like in hockey, players catch it in a ‘pocket’, which is netting attached to the end of their lacrosse stick. Once you’ve got the ball, you can run and carry it before passing or shooting.

There are several rules of lacrosse to learn, but the main idea of the game is to pass to other players on your team to move the ball up the field and shoot it into the opposing team’s goal. It’s fast-paced, and lots of fun to play!

Joining a club and learning how to play women’s lacrosse

You don’t have to know the rules already to start playing lacrosse. Whether you’re new to the sport, just getting back to exercise again or learning how to get your body more active than before, lacrosse is a welcoming sport for women.

There are a range of women’s lacrosse programs and competitions for all ages and skill levels. You can play outdoor or indoor lacrosse. Women’s Lacrosse Victoria is a great place to get started and find a women’s lacrosse team or lacrosse competition near you.

There are many lacrosse clubs all around Victoria, and they have a reputation for being close-knit communities. Why not give it a go and become part of one yourself?

You don’t have to aim for the premiere lacrosse league – lacrosse is a sport you can enjoy at your own pace. Unless of course, you’re chasing someone on the field!

Find a women’s lacrosse team near you

  • Visit the website mentioned on this page: Women’s Lacrosse Victoria.
  • Google it! Search to see what lacrosse options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a lacrosse club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you’re not able to join a local lacrosse community and take to the lacrosse field just yet, there are many other ways you can get active right now.

Why not grab a lacrosse stick and start practicing with a ball at home? You can use the tips above to find a local women’s lacrosse club near you and get the ball rolling for when you can get out there. Brush up on the lacrosse positions you can play, how the scoring for lacrosse works and some lacrosse rules, so when the time comes to get out there you can feel more comfortable getting involved.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Why try one sport when you can try a few? Here are some other suggestions to get out there and have a go at a game that’s similar to Lacrosse.

Group Training

Group training is a great way to get moving. With so many group training classes to pick from, there’s one that’s perfect for where you’re at right now.

There are classes for beginners and all ages, abilities and body shapes. You can try a circuit, weights training, cardio, dance, aerobics, fitness boxing and more.

On this page we look at:

  • This Girl Can Ambassador Natasha’s story about realising how many more reasons there are to get active than how your body looks
  • What do you do in group training
  • Physical and mental benefits of group training
  • How to find group training classes near you

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Natasha found getting active doesn’t matter what you look like, it’s about how you feel

Every time she gets active, body-positive personal trainer Natasha is blown away by how great she feels. “There are 100 reasons to exercise and trying to look a certain way doesn’t have to be one of them.” Natasha once had doubts about running a fitness class because of how her body looks. Now as a personal trainer, Natasha says her body is a “bloody brilliant business card…definitely not flawless, but it’s perfect because it’s imperfect.”



What group training includes

Group fitness and group training refers to classes that are held with a group of people, all working out together. This can be anywhere from a couple of people to a few dozen , depending on the class.

Group training comes in many forms. Here are some types of group exercise:

  • Functional circuit classes, where you perform different moves at a variety of stations with a time limit on each one, before moving to the next one
  • Cycling classes, where the group uses stationary bikes and rides along with the trainer at the front
  • Aerobics classes, which include a variety of aerobic moves, sometimes with equipment
  • Strength classes, where you lift light weights to the beat of the music

The trainers in these classes are very welcoming and supportive, and most (if not all) classes can be done by beginners too. If it’s your first time, don’t worry – just let the trainer know and they’ll take care of you.

The benefits of group exercise for women

There is so much positive energy in group training sessions, which can really boost your motivation and makes classes a lot of fun. There are many other great benefits of group exercise, including:

  • Support and encouragement from a group of women
  • Extra accountability – it’s great inspiration to work for that one extra minute!
  • Fitness trainers by your side that can help with your technique
  • Variety with your workouts – most gyms offer a broad class timetable, so you can try lots of different things and see what you like most
  • A social community of women to catch up with afterwards for a coffee

This is all before all of the health and mental benefits of group exercise and getting more movement in your day. If you love being active with others, group training could be for you!

Finding women’s group fitness classes near you

Group training is offered at many fitness facilities around Melbourne and regional Victoria, so you won’t have to look far to find one you like. Here’s where you can find a group fitness class near you.

Your local gym

Most gyms have group fitness classes that you can try, with some offering more than others. It’s a good idea to look at the class timetable ahead of time and ask the gym what each class is all about.

YMCA Victoria is a great place to look for a women’s group training gym in your area. You can also contact your local council to learn more about nearby facilities. There may also be a women’s only gym near you which can be a comfortable place to get started or return after a break.

Fitness studios

There are a wide range of general and specialist fitness studios around which all run different types of classes. If you already know what you’d like to try, for example yoga, pilates or fitness boxing, you can try a fitness studio that offers it. If you’re unsure about the suitability of a class for your age or ability level, the best thing to do is ask.

Bootcamps and private group training

Personal trainers and mobile bootcamps  can be run in fitness studios or parks, and also online via video call. They can be more casual than classes at a gym, and you can find a group training community that suits your needs.

Getting started with group training

  • Visit the website mentioned on this page: YMCA Victoria.
  • Google it! Group training is all about personal preference, and there are many variations around. Check out a few online, make a list, and do a trial at each one to find out what you enjoy most.
  • Find a Supporter in your neighbourhood, to see if a group training studio has registered online to support This Girl Can – Victoria.
  • Ask other women about group training – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it outside at the moment, that’s okay. The good thing about group training is if you can’t join a class, you can try home workouts instead.

Visit Get Active @ Home to find a number of free home workout routines you can follow anytime it suits you.

Some personal trainers offer online video group training too, so ask if that’s available. It means you can joining a community of women working up a sweat together – without needing to leave the house!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Group training is just one way you can work up a sweat and enjoy being more active. If you’d like to try another activity, here are some others you could have a go at.