Uploaded May 2026 | Updated September 2026, 2 weeks ago
This 20-minute low impact dumbbell workout is designed to do one thing really well: load your skeleton and your muscles so your body gets stronger from the inside out.
No jumping, no floor work — just smart, strength-focused movement for your midlife body.
As oestrogen drops during menopause, so does bone density but the right kind of strength training can fight back.
Every exercise in this session is chosen to target the muscles and bones that need it most — your spine, hips, and wrists — helping you build both muscular strength and bone health at the same time.This is your menopause workout that actually matches what your body needs right now.🏋️
What you'll need: A pair of dumbbells (choose a weight that challenges you by the last 2-3 reps)
This workout is for you if:
— You're in perimenopause or menopause and want to protect your bone health
— You're looking for low impact strength training that still delivers results
— You want a workout designed specifically for women over 40🌸
New here? I'm Kirsty — a qualified fitness coach helping women in midlife build strength, energy and confidence in their changing bodies. Subscribe for strength-focused workouts, low impact sessions, and wellbeing support designed around you.
00:00 - Start
00:13 - Squat & Reach
01:04 - Star Steps
02:09 - Reverse Step with Twist
03:09 - Squat to Overhead Press
04:10 - Bent Over Reverse Grip Row
05:07 - Reverse Lunge with Hammer Curl
06:10 - Overhead Standing Crunch
07:08 - Weighted Cross Body Punch
08:07 - Overhead Weighted March
09:07 - Weighted Skater
10:09 - Lateral To Front Raise Combo - Right
11:09 - Lateral to Front Raise Combo - Left
12:06 - Lateral Step - Left ( Opposite Press)
13:07 - Lateral Step - Right ( Opposite Press)
14:09 - Woodchop - Right
15:08 - Woodchop - Left
16:03 - Finisher
17:35 - Cool Down
#menopauseworkout #lowimpactworkout #strengthtrainingmenopause #bonedensity
This 20-minute low impact dumbbell workout is designed to do one thing really well: load your skeleton and your muscles so your body gets stronger from the inside out.
No jumping, no floor work — just smart, strength-focused movement for your midlife body.
As oestrogen drops during menopause, so does bone density but the right kind of strength training can fight back.
Every exercise in this session is chosen to target the muscles and bones that need it most — your spine, hips, and wrists — helping you build both muscular strength and bone health at the same time.This is your menopause workout that actually matches what your body needs right now.🏋️
What you'll need: A pair of dumbbells (choose a weight that challenges you by the last 2-3 reps)
This workout is for you if:
— You're in perimenopause or menopause and want to protect your bone health
— You're looking for low impact strength training that still delivers results
— You want a workout designed specifically for women over 40🌸
New here? I'm Kirsty — a qualified fitness coach helping women in midlife build strength, energy and confidence in their changing bodies. Subscribe for strength-focused workouts, low impact sessions, and wellbeing support designed around you.
00:00 - Start
00:13 - Squat & Reach
01:04 - Star Steps
02:09 - Reverse Step with Twist
03:09 - Squat to Overhead Press
04:10 - Bent Over Reverse Grip Row
05:07 - Reverse Lunge with Hammer Curl
06:10 - Overhead Standing Crunch
07:08 - Weighted Cross Body Punch
08:07 - Overhead Weighted March
09:07 - Weighted Skater
10:09 - Lateral To Front Raise Combo - Right
11:09 - Lateral to Front Raise Combo - Left
12:06 - Lateral Step - Left ( Opposite Press)
13:07 - Lateral Step - Right ( Opposite Press)
14:09 - Woodchop - Right
15:08 - Woodchop - Left
16:03 - Finisher
17:35 - Cool Down
#menopauseworkout #lowimpactworkout #strengthtrainingmenopause #bonedensity
