Uploaded June 2026 | Updated September 2026, 2 weeks ago
Tackle menopause weight gain with this 20-minute all-standing, no-repeat dumbbell strength workout — designed specifically for women in their 40s, 50s and beyond.If you feel like you're doing everything right and your body is still changing — it's not your fault, it's your muscle. In midlife, we naturally lose muscle mass, and when that happens, our metabolism slows right down. Strength training is how we fight back.This session uses compound dumbbell movements to rebuild muscle, fire up your metabolism and help your body work with you — not against you.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
Session Timings:
00:00 - Start
00:26 - Under Leg Claps
01:18 - Cross Body Punches
02:22 - Bent Over Row
03:22 - Squat to Overhead Press
04:24 - Diagonal Crunch - Right to Left
05:21 - Diagonal Crunch - Left to Right
06:24 - Curtsey Lunge to Overhead Press
07:21 - Weighted Tricep Flutters
08:20 - Squat to Twist
09:21 - Lateral Raise with Step Back
10:23 - Weighted Pull In
11:23 - Halos with March
12:23 - Lateral Lunge with Bicep Curl - Right
13:22 - Lateral Lunge with Bicep Curl - Left
14:25 - Hammer Curl to Bob & Weave Combo
15:24 - Dumbbell Windmill - Right
16:24 - Walking Lunge
17:23 - Dumbbell Windmill - Left
18:22 - Cool Down
#midlifefitness #menopausefitness #strengthforlife
Tackle menopause weight gain with this 20-minute all-standing, no-repeat dumbbell strength workout — designed specifically for women in their 40s, 50s and beyond.If you feel like you're doing everything right and your body is still changing — it's not your fault, it's your muscle. In midlife, we naturally lose muscle mass, and when that happens, our metabolism slows right down. Strength training is how we fight back.This session uses compound dumbbell movements to rebuild muscle, fire up your metabolism and help your body work with you — not against you.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
Session Timings:
00:00 - Start
00:26 - Under Leg Claps
01:18 - Cross Body Punches
02:22 - Bent Over Row
03:22 - Squat to Overhead Press
04:24 - Diagonal Crunch - Right to Left
05:21 - Diagonal Crunch - Left to Right
06:24 - Curtsey Lunge to Overhead Press
07:21 - Weighted Tricep Flutters
08:20 - Squat to Twist
09:21 - Lateral Raise with Step Back
10:23 - Weighted Pull In
11:23 - Halos with March
12:23 - Lateral Lunge with Bicep Curl - Right
13:22 - Lateral Lunge with Bicep Curl - Left
14:25 - Hammer Curl to Bob & Weave Combo
15:24 - Dumbbell Windmill - Right
16:24 - Walking Lunge
17:23 - Dumbbell Windmill - Left
18:22 - Cool Down
#midlifefitness #menopausefitness #strengthforlife
