Uploaded August 2026 | Updated September 2026, 2 weeks ago
Stop muscle loss after 40 with this simple dumbbell workout routine to build functional strength at home.
Maintaining lean muscle mass becomes increasingly difficult as you age, butwith the right approach you can protect and build muscle without needing a gym full of equipment.
Whether you are returning to fitness or looking to simplify your current regimen, this sequence provides a reliable way to prioritise muscle preservation. Consistency with these exercises will help you build functional strength that translates directly into daily activities, making your movement smoother and more efficient.
This routine is perfect for anyone looking to build muscle in menopause safely at home. All you need is a pair of dumbbells and a clear space to move. We focus on effective movements that target major muscle groups, ensuring you get the most out of your limited time.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
Subscribe for weekly strength training breakdowns, and comment below if you want to see a routine focused on lower body or upper body next.
00:00 - Start
00:15 - V Steps
01:07 - Double Squat to Stand
02:11 - Split Squat With Hammer Curl - Right
03:14 - Bob & Weave with Crunch
04:09 - Split Squat with Hammer Curl - Left
05:11 - Split Squat to Overhead Press - Right
06:12 - Bob & Weave with Double Squat
07:11 - Split Squat with Overhead Press - Left
08:11 - Lateral Lunge with Upright Row - Left
09:12 - Cross Body Punch
10:13 - Lateral Lunge with Upright Row - Right
11:12 - Lateral Lunge with Bicep Curl - Left
12:11 - Cross Body Punch with Squat
13:12 - Lateral Lunge with Bicep Curl - Right
14:11 - Bent Over Single Arm Row - Right
15:11 - Lateral Raise with Step Back
16:11 - Bent Over Single Arm Row - Left
17:11 - Front Raise with Side Step
18:39 - Cool Down
#menopauseworkout #menopausefitness #menopause
Stop muscle loss after 40 with this simple dumbbell workout routine to build functional strength at home.
Maintaining lean muscle mass becomes increasingly difficult as you age, butwith the right approach you can protect and build muscle without needing a gym full of equipment.
Whether you are returning to fitness or looking to simplify your current regimen, this sequence provides a reliable way to prioritise muscle preservation. Consistency with these exercises will help you build functional strength that translates directly into daily activities, making your movement smoother and more efficient.
This routine is perfect for anyone looking to build muscle in menopause safely at home. All you need is a pair of dumbbells and a clear space to move. We focus on effective movements that target major muscle groups, ensuring you get the most out of your limited time.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
Subscribe for weekly strength training breakdowns, and comment below if you want to see a routine focused on lower body or upper body next.
00:00 - Start
00:15 - V Steps
01:07 - Double Squat to Stand
02:11 - Split Squat With Hammer Curl - Right
03:14 - Bob & Weave with Crunch
04:09 - Split Squat with Hammer Curl - Left
05:11 - Split Squat to Overhead Press - Right
06:12 - Bob & Weave with Double Squat
07:11 - Split Squat with Overhead Press - Left
08:11 - Lateral Lunge with Upright Row - Left
09:12 - Cross Body Punch
10:13 - Lateral Lunge with Upright Row - Right
11:12 - Lateral Lunge with Bicep Curl - Left
12:11 - Cross Body Punch with Squat
13:12 - Lateral Lunge with Bicep Curl - Right
14:11 - Bent Over Single Arm Row - Right
15:11 - Lateral Raise with Step Back
16:11 - Bent Over Single Arm Row - Left
17:11 - Front Raise with Side Step
18:39 - Cool Down
#menopauseworkout #menopausefitness #menopause
