Uploaded May 2026 | Updated September 2026, 2 weeks ago
Muscle loss during menopause is real — but it is not inevitable. This 20 minute strength workout is specifically designed to help you fight back, protect your muscle, and keep your metabolism strong through perimenopause and beyond.
Muscle loss menopause is one of the most overlooked challenges women face in midlife — and strength training is your most powerful tool to counter it.
In this session, we're using dumbbells to target the major muscle groups, build lean muscle, and support your hormones at the same time - all with no repeats!
This workout is perfect for you if you're in your 40s or 50s, going through any stage of menopause, and want to feel stronger, leaner, and more energised — without long, exhausting gym sessions.
What we're working on today:
- Building and protecting lean muscle mass
- Supporting bone density
- Boosting your metabolism
- Strength training menopause-friendly movements — all from home
All you need is a set of dumbbells and 20 minutes.
Modifications are offered throughout — you work at your level.
Session Timings:
00:00 - Start
00:26 - Side Tap with Hammer Curl
01:18 - Peek Over The Fence & Squat
02:22 - Star Step to Reverse Tap
03:22 - Single Arm Crunch - Right
04:23 - Single Arm Crunch - Left
05:21 - Deadlift to Row
06:24 - Weighted March
07:21 - Overhead Tricep Extension
08:20 - Calf Raise with Hammer Hold
09:20 - Weighted Offset Squat - Right
10:22 - Weighted Offset Squat - Left
11:22 - Sprinters Lunge & Balance - Right
12:20 - Arnold Press
13:20 - Sprinters Lunge & Balance - Left
14:22 - Arm Arcs
15:22 - Lateral Lunge with Bicep Curl - Left
16:24 - Lateral Lunge with Bicep Curl - Right
17:20 - Cooldown
#MenopauseWorkout #StopMuscleLoss #StrengthTrainingMenopause #WomenOver40 #MidlifeFitness #DumbbellWorkout
Muscle loss during menopause is real — but it is not inevitable. This 20 minute strength workout is specifically designed to help you fight back, protect your muscle, and keep your metabolism strong through perimenopause and beyond.
Muscle loss menopause is one of the most overlooked challenges women face in midlife — and strength training is your most powerful tool to counter it.
In this session, we're using dumbbells to target the major muscle groups, build lean muscle, and support your hormones at the same time - all with no repeats!
This workout is perfect for you if you're in your 40s or 50s, going through any stage of menopause, and want to feel stronger, leaner, and more energised — without long, exhausting gym sessions.
What we're working on today:
- Building and protecting lean muscle mass
- Supporting bone density
- Boosting your metabolism
- Strength training menopause-friendly movements — all from home
All you need is a set of dumbbells and 20 minutes.
Modifications are offered throughout — you work at your level.
Session Timings:
00:00 - Start
00:26 - Side Tap with Hammer Curl
01:18 - Peek Over The Fence & Squat
02:22 - Star Step to Reverse Tap
03:22 - Single Arm Crunch - Right
04:23 - Single Arm Crunch - Left
05:21 - Deadlift to Row
06:24 - Weighted March
07:21 - Overhead Tricep Extension
08:20 - Calf Raise with Hammer Hold
09:20 - Weighted Offset Squat - Right
10:22 - Weighted Offset Squat - Left
11:22 - Sprinters Lunge & Balance - Right
12:20 - Arnold Press
13:20 - Sprinters Lunge & Balance - Left
14:22 - Arm Arcs
15:22 - Lateral Lunge with Bicep Curl - Left
16:24 - Lateral Lunge with Bicep Curl - Right
17:20 - Cooldown
#MenopauseWorkout #StopMuscleLoss #StrengthTrainingMenopause #WomenOver40 #MidlifeFitness #DumbbellWorkout
