Uploaded June 2026 | Updated September 2026, 2 weeks ago
Build bone density with this 20 minute menopause workout. Use dumbbells while walking & stepping to load your bones and build strength at home.
This session combines walking & stepping with dumbbell movements, specifically designed for those navigating menopause. We focus on standing exercises that maximise bone loading without the need for floor work or repetitive sets. Whether you are aiming to maintain bone density or simply want an efficient way to integrate weights into your daily movement, this routine provides a targeted approach to loading your bones safely and effectively.
By combining cardio steps with strength training, this dumbbell workout keeps your heart rate up while challenging your muscles. It is a time-efficient method to ensure your bones get the specific stimulation they need during this life stage. All movements are standing, making this accessible for anyone needing a low-impact yet challenging session you can finish in 20 minutes.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
Subscribe for weekly menopause workout routines, and let me know in the comments if you prefer dumbbells or bodyweight for your next session.
00:00 - Start
00:14 - March
01:05 - Squat Arm Sweeps
02:10 - Side Steps with Reach
03:10 - Reverse Lunge with Hammer Curl
04:11 - Squat to Bicep Curl
05:08 - Box Step with Overhead Press
06:11 - Bent Over Row
07:09 - Arnold Press
08:07 - Star Steps
09:08 - Upright Row
10:10 - Front to Lateral Raise Combo
11:11 - March with Heel Digs
12:10 - Calf Pedal with Weighted Hold
13:09 - Tricep Kickback
14:12 - Standing Ice Skater
15:11 - Side Bend to Offset Squat - Right
16:11 - Side Bend to Offset Squat - Left
17:08 - Cool Down
Build bone density with this 20 minute menopause workout. Use dumbbells while walking & stepping to load your bones and build strength at home.
This session combines walking & stepping with dumbbell movements, specifically designed for those navigating menopause. We focus on standing exercises that maximise bone loading without the need for floor work or repetitive sets. Whether you are aiming to maintain bone density or simply want an efficient way to integrate weights into your daily movement, this routine provides a targeted approach to loading your bones safely and effectively.
By combining cardio steps with strength training, this dumbbell workout keeps your heart rate up while challenging your muscles. It is a time-efficient method to ensure your bones get the specific stimulation they need during this life stage. All movements are standing, making this accessible for anyone needing a low-impact yet challenging session you can finish in 20 minutes.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
Subscribe for weekly menopause workout routines, and let me know in the comments if you prefer dumbbells or bodyweight for your next session.
00:00 - Start
00:14 - March
01:05 - Squat Arm Sweeps
02:10 - Side Steps with Reach
03:10 - Reverse Lunge with Hammer Curl
04:11 - Squat to Bicep Curl
05:08 - Box Step with Overhead Press
06:11 - Bent Over Row
07:09 - Arnold Press
08:07 - Star Steps
09:08 - Upright Row
10:10 - Front to Lateral Raise Combo
11:11 - March with Heel Digs
12:10 - Calf Pedal with Weighted Hold
13:09 - Tricep Kickback
14:12 - Standing Ice Skater
15:11 - Side Bend to Offset Squat - Right
16:11 - Side Bend to Offset Squat - Left
17:08 - Cool Down
