10 Min Osteoporosis Workout for Women 40+ | Prevent Bone Loss @strengthandbloom

Strength and Bloom Fitness Prevent bone loss and strengthen your hips, spine, and shoulders in just 10 minutes! This routine incorporates strength exercises with weights, safe impact movements, and a cool down, all suitable for midlife and beyond ensuring healthy aging. so join me for a workout that will help you move in midlife and support your joints, especially if you're experiencing menopause symptoms.
Let's focus on bone health!

This full-body, low-impact workout is designed for women 40+ who want to stay strong, improve balance, and support bone health through perimenopause, menopause, and beyond.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

No jumping, no floor work — just safe, smart movement using dumbbells and bodyweight.

💪 What this workout helps with:
✔️ Osteoporosis prevention
✔️ Bone density support
✔️ Joint-friendly strength building
✔️ Balance and posture
✔️ Menopause-friendly movement

👟 Suitable for beginners and women with osteopenia or early osteoporosis. Always check with your healthcare provider if unsure.

✨ If you enjoy this video, hit Subscribe and tap the 🔔 to stay strong with me every week!

💥 Try these next:
➡️ Build Bone in Menopause - youtu.be/Vf0s9bE8QNM
➡️ Which weights to lift in Menopause - youtu.be/usM55QEXvdM
➡️ 25 Minute Full Body Strength for Menopause - youtu.be/ifl0xgrGLHg

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🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
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#StrongInMidlife #OsteoporosisWorkout #BoneHealth #WomenOver40 #MenopauseFitness

00:00 - Start
00:24 - Warm Up
02:47 - Weighted Heel Drops
03:49 - Forwards Stomp - RIGHT
04:46 - Forwards Stomp - Left
05:46 - Heel Digs & Hammer Curl
06:45 - Weighted Squat & Stomp
07:46 - Overhead Weighted March
08:45 - Incline Press Up (or Wall Press)
09:52 - Deadlift to Upright row
10:49 - Overhead Press Leg Raise Combo (Left)
11:45 - Overhead Press Leg Raise Combo (Right)
12:45 - Cool Down

updated 1 year ago

10 Min Osteoporosis Workout for Women 40+ | Prevent Bone Loss

Strength and Bloom Fitness 2025-06-19 | Prevent bone loss and strengthen your hips, spine, and shoulders in just 10 minutes! This routine incorporates strength exercises with weights, safe impact movements, and a cool down, all suitable for midlife and beyond ensuring healthy aging. so join me for a workout that will help you move in midlife and support your joints, especially if you're experiencing menopause symptoms.
Let's focus on bone health!

This full-body, low-impact workout is designed for women 40+ who want to stay strong, improve balance, and support bone health through perimenopause, menopause, and beyond.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

No jumping, no floor work — just safe, smart movement using dumbbells and bodyweight.

💪 What this workout helps with:
✔️ Osteoporosis prevention
✔️ Bone density support
✔️ Joint-friendly strength building
✔️ Balance and posture
✔️ Menopause-friendly movement

👟 Suitable for beginners and women with osteopenia or early osteoporosis. Always check with your healthcare provider if unsure.

✨ If you enjoy this video, hit Subscribe and tap the 🔔 to stay strong with me every week!

💥 Try these next:
➡️ Build Bone in Menopause - youtu.be/Vf0s9bE8QNM
➡️ Which weights to lift in Menopause - youtu.be/usM55QEXvdM
➡️ 25 Minute Full Body Strength for Menopause - youtu.be/ifl0xgrGLHg

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

#StrongInMidlife #OsteoporosisWorkout #BoneHealth #WomenOver40 #MenopauseFitness

00:00 - Start
00:24 - Warm Up
02:47 - Weighted Heel Drops
03:49 - Forwards Stomp - RIGHT
04:46 - Forwards Stomp - Left
05:46 - Heel Digs & Hammer Curl
06:45 - Weighted Squat & Stomp
07:46 - Overhead Weighted March
08:45 - Incline Press Up (or Wall Press)
09:52 - Deadlift to Upright row
10:49 - Overhead Press Leg Raise Combo (Left)
11:45 - Overhead Press Leg Raise Combo (Right)
12:45 - Cool Down

7-Day Midlife Reset 💚 £5 | 100% for Charity #midlifefitness

Strength and Bloom Fitness 2025-09-17 | ...

7-Day Midlife Reset 💚 £5 | 100% for Charity - join now! Link in comments #midlifefitness

Strength and Bloom Fitness 2025-09-15 | 7 workouts • 20 minutes each • £5 • 100% for charity 💚
Join here: payhip.com/b/rjqm1

Strength for Life - Weekly Live Class to BUILD STRENGTH in Midlife & Menopause

Strength and Bloom Fitness 2025-09-12 | Session 41 - Weekly Focus: Full Body Strength

Join me, Kirsty, from Strength and Bloom for a guided full body workout session! Even though this isn't live, you'll get the vibe of a live class as you follow along with this home workout. I'm demonstrating all exercises, offering modifications and encouragement, showing that strength matters for everyone, including those new to strength training.

I'm carrying a wrist injury in this session which means i'm not demonstrating with my usual weights - please listen to cues and add weights in as appropriate for your workout and level of experience/fitness.

Join the channel membership to replay this session on demand - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Equipment: Dumbbells, resistance bands (optional) & mat or raised surface
Intensity Level: Suitable for all levels, with modifications provided

Strength for Life is a weekly session focused on building strength, stability, and resilience tailored to the unique needs of midlife women. Each Friday, we target key areas that support healthy ageing, hormone balance, and overall wellness, helping you stay strong and active for life.

Join me every week for a 30-40 minute workout, with a mix of bodyweight and weighted exercises, each session is designed to be accessible, empowering, and adaptable, so you can feel your best at every stage.

Together, let’s build strength, stay steady, and support a lifestyle that truly lasts. Strength for Life is here to empower you, one workout at a time.

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🛒 Equipment I Use:
• Dumbbells: amzn.to/4cGeizS
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4lZgN4q

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps support the channel.
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#menopausefitness #strengthtrainingforwomen #midlifestrength

Every workout for my future self - because you can’t buy strength & mobility at 80 #midlifefitness

Strength and Bloom Fitness 2025-08-12 | ...

✨Workouts for women in midlife & all stages of menopause gather here ✨#menopausefitness

Strength and Bloom Fitness 2025-08-11 | ...

Hydration & Hormones: Why Midlife Women Need More Water | #TeamWater

Strength and Bloom Fitness 2025-08-01 | 💧Hydration & Hormones in Midlife: Why Water Matters More Than You Think
Welcome! I'm Kirsty from Strength & Bloom Fitness, and in today’s video — part of the #TeamWater campaign led by the creators of Team Trees and Team Seas — we're diving into the science of hydration for midlife women.

💡 Did you know that hormonal changes in perimenopause and menopause affect how your body retains water, regulates temperature, and processes thirst? Dehydration can worsen fatigue, brain fog, joint aches, and even hot flashes. This video breaks down:

✅ How estrogen and progesterone affect hydration
✅ What water *actually* does inside your body
✅ How much you need (and why)
✅ The impact on exercise and recovery in menopause
✅ Why clean water access matters globally — and what #TeamWater is doing about it

---

🌍 Global Water Facts (Sources: WHO, UNICEF, WaterAid)
- 703 million people lack access to clean water
- Over 2 billion don’t have safely managed water services
- Women and girls spend ~200 million hours every day collecting water

👉 Join me and thousands of other creators as we raise awareness for clean water access, one video at a time.

🙋‍♀️ Donate to teamwater.org to play your part - even just $1 makes a difference in reaching out $40M target!

#TeamWater #MrBeast #MenopauseFitness #Hydration #Hormones #MidlifeWellness #StrengthAndBloomFitness

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🔔 Subscribe for workouts & wellness content
💪 Membership info & classes: youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

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00:00 - Start
00:41 - HORMONES & HYDRATION
01:29 - WHAT DOES WATER DO?
02:17 - HOW MUCH WATER DO YOU NEED?
03:07 - HYDRATION & EXERCISE IN MIDLIFE
04:19 - TEAMWATER
05:25 - PRACTICAL HYDRATION TIPS

Fit in 20 – No Repeat Workout for Menopause | Strength, Sweat & Burn

Strength and Bloom Fitness 2025-07-29 | 💪 Fit in 20 – Session 36 | Weekly Focus: Full Body Blitz 🔥

Join me for a 20-minute metabolic conditioning class which will build strength, support hormonal health and boost your energy — perfect for women in menopause, perimenopause and midlife.

⏱️ It’s short, effective, and written with YOU in mind.

A big hello, welcome and thank you to our newest channel members ❤️

📲 Want more sessions like this on demand?
Become a member to get full access to all previous sessions and hundreds more:
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

---

🏋️ Equipment: Dumbbells
🎯 Focus: Metabolic strength, low-impact fat burn
🧠 Suitable for all levels – options provided

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

🔔 Subscribe & join as a member for:
✅ Members-only workouts
✅ Priority reply to comments
✅ Early access to new videos
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

#menopausefitness #fitin20 #midlifefitness #strengthtraining #menopausesupport #metabolicworkout

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Mindful Reset for Overwhelm | A 6-Min Pause to Ground & Rebalance - Ep. 2

Strength and Bloom Fitness 2025-07-29 | Episode 2 - Mindful Reset for Overwhelm

Need a moment to yourself? Take a pause and recenter with this short guided meditation. This session uses gentle cues and breathwork to promote calm your mind and encourage stress relief. Find your inner calm and feel a nervous system reset.

Feeling overwhelmed or stretched too thin? This short 6-minute mindful reset is your pause button. 🌿

Find a quiet space to sit or lie down, place your feet firmly on the floor, and let this gentle breathing and visualisation practice help you feel grounded, calm, and supported.

Take a moment to pause and relieve stress with this short guided meditation. Find inner calm and mental clarity as you focus on your breath and visualize a warm, calming light. This session is perfect for anxiety relief or anytime you need a quick mental reset.

Perfect for busy midlife women navigating the stress of daily life, perimenopause, or menopause.

✨ No equipment needed—just a few moments for yourself.

This podcast series is a companion to my workout videos - if you like this podcast subscribe to my channel for workouts to build strength, confidence and resilience in midlife & menopause.

🌸 Subscribe for more calming practices, mindful tools, and fitness support for women in midlife.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Session Breakdown:
00:00 - Start
00:09 - MINDFUL RESET
01:24 - VISUALISATION
03:42 - GROUNDING
04:26 - MENTAL RESET

🫸It doesn’t have to be your finest work - just do it #menopausefitness

Strength and Bloom Fitness 2025-07-28 | ...

Wrist Friendly Full Body Workout – Stay Strong WITHOUT Planks or Push Ups!

Strength and Bloom Fitness 2025-07-25 | If wrist pain, carpal tunnel or just years of strain have made planks and press-ups tricky — this all-standing, joint-friendly session is for you. No pressure through the hands, no dumbbells needed.

Feel like you can’t do full-body workouts because of wrist pain or joint issues? This all-standing session is completely wrist safe, with no planks, no push-ups, no weights, and no pressure on your hands or wrists.

It’s perfect for women in midlife or menopause who want to build strength, confidence and feel good without worrying about injury.

💪 Duration: 20 minutes
🧘‍♀️ Equipment: None required
✅ No floor work | ✅ No dumbbells | ✅ Menopause-safe | ✅ All standing

❤️ Don’t forget to subscribe and join our empowering community of women 40+ who are building strength, energy, and confidence through movement.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

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🛒 Equipment & Products I Use:

• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Session Breakdown:
00:00 - Start
00:12 - 2 MIN Warm Up
02:32 - Squat & Crunch
03:30 - Arm Circles & Lateral Step
04:30 - Crab Walks
05:29 - Squat & Crunch
06:31 - Arm Circles & Lateral Step
07:30 - Crab Walks
08:29 - Split Squat - Right
09:30 - Split Squat - Left
10:30 - Tricep Flutters
11:30 - V Marches
12:29 - Split Squat - Right
13:29 - Split Squat - Left
14:29 - Tricep Flutters
15:29 - V Marches
16:29 - Bent Over Fly
17:29 - Oblique to Bicycle Crunch Combo
18:29 - Oblique to Bicycle Crunch Combo
19:29 - Bent Over Fly
20:30 - Oblique to Bicycle Crunch Combo
21:28 - Oblique to Bicycle Crunch Combo
22:27 - 2 MIN Cool Down

BUILD BONE DENSITY WITHOUT JUMPING WITH THESE WORKOUTS:
youtu.be/FGrSEVc3Idw
youtu.be/Vf0s9bE8QNM

Episode 1: Quiet Your Busy Mind | Mindful Moments for Menopause

Strength and Bloom Fitness 2025-07-17 | If you’re struggling to sleep or need to quiet your busy mind, this calming guided practice is for you. Join me to relax your body, ease stress, and create a sense of calm with gentle breathing and mindfulness.
This session is perfect as a sleep aid, a midday reset, or a way to unwind after a long day. Focus on your breath, let go of tension, and allow yourself to feel present and supported.

✨ Take a few minutes for yourself—you deserve it.

Take 10 minutes to slow down, breathe deeply, and quiet your busy or anxious mind. This guided practice is designed for women in midlife and menopause—helping you release tension, calm your nervous system, and feel more present.

Perfect for the end of a long day or anytime you need a mental reset.

🌸 Subscribe to Strength & Bloom Fitness for more mindful moments, menopause-friendly workouts, and support for your wellness journey.

✨ Start your mindful journey today.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Session Breakdown:
00:00 - Start
00:49 - 478 Breathing Technique
03:09 - BRING AWARENESS TO YOUR BODY
05:36 - GROUNDING VISUALISATION
06:00 - YOU ARE SAFE
06:37 - COME BACK TO AWARENESS

🧊Stay cool with these tips for exercising in hot weather #strengthandbloom

Strength and Bloom Fitness 2025-07-11 | ...

You Don’t Have to Be Perfect to Start Loving Your Body

Strength and Bloom Fitness 2025-07-09 | ✨ You don’t need to be perfect. You don’t need to change. You don’t need to “fix” yourself.

In a world that constantly tells us we’re not enough, this is your reminder:
💛 You are strong.
💛 You are worthy.
💛 And you deserve to feel good in your body—right now, exactly as you are.

This isn’t about perfection. It’s about moving with kindness, building strength, and embracing the season you’re in.

🌸 Subscribe for more workouts and real talk for women 40+ Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

🍃Fix joint aches naturally in perimenopause and beyond - Watch the full video! #menopausefitness

Strength and Bloom Fitness 2025-07-07 | ...

Fix Joint Aches in Midlife & Menopause Naturally

Strength and Bloom Fitness 2025-07-07 | Are your joints suddenly stiff and sore? Wondering if it’s just ageing, arthritis, or menopause?
You're not alone! This video explains the role of hormones, muscles, and bones in joint health, offering practical advice and simple steps to manage menopause symptoms and promote healthy joints. Say goodbye to morning stiffness!

In this video, I’ll break it down:
✅ Why menopause affects your joints (and it’s not just inflammation)
✅ How oestrogen, progesterone, and hydration play a role
✅ What foods support joint health
✅ And how to move safely to reduce pain and build confidence again

Start supporting your joints today — no matter where you’re starting from.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

BUILD BONE DENSITY WITHOUT JUMPING WITH THESE WORKOUTS:
youtu.be/FGrSEVc3Idw
youtu.be/Vf0s9bE8QNM

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🛒 Equipment & Products I Use:

• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

▶️ Watch my joint-friendly workouts next!
🌿 Supplements video coming soon — subscribe so you don’t miss it!

SESSION TIMINGS:
00:00 - Start
00:43 - WHAT'S GOING ON WITH YOUR BODY?
00:57 - Oestrogen/Estrogen
01:14 - Progesterone
01:33 - The Bigger Picture
01:50 - Muscles
02:06 - Bones
02:26 - What You Can Do to Help
02:36 - How Movement Helps
02:58 - Types of Movement
03:19 - Nutrition Matters Too!
04:07 - Hydration is key

✨This is your sign to move your body this week ✨ #menopausefitness

Strength and Bloom Fitness 2025-07-06 | This is your sign to move your body this week! Whether it’s walking, swimming, running, lifting, stretching, cycling or mobility- treat your body with the love and respect it deserves as you step into your healthy aging era ❤️❤️

💦Ok now I’m ready! All the home workout equipment you need 👏 #menopausefitness

Strength and Bloom Fitness 2025-07-04 | You don’t need much to have an effective at home workout! Some weights, a couple of resistance bands and some space will do it! 🙌🙌
Come and check out my channel for workouts for women in midlife & all stages of menopause - your healthy ageing era is here ✨

✨50km in under 30s - The Hangers Way, Hampshire 🌳

Strength and Bloom Fitness 2025-07-01 | ...

Confused about lifting in menopause? Remember- heavy is relative, load over time 💕#menopausefitness

Strength and Bloom Fitness 2025-06-27 | ...

🪺Coffee, Squats & Chicken Eggs – My Life in 16 Seconds #summeronshorts #midlifefitness

Strength and Bloom Fitness 2025-06-26 | ...

The before & after 🤣 Hands down the most exhausting day in years! #summeronshorts #menopausefitness

Strength and Bloom Fitness 2025-06-25 | ...

✂️When your wrist is out but your hair is on point 😅 #summeronshorts #menopausefitness

Strength and Bloom Fitness 2025-06-24 | ...

Fit in 20 – Strength & Fat-Burning Workout for Menopause | Weekly Class

Strength and Bloom Fitness 2025-06-24 | 💪 Fit in 20 – Session 31 (PREMIERE) | Weekly Focus: Build & Burn 🔥

This week’s session is a pre-recorded PREMIERE as I’m away for a hospital appointment, but the workout is still ready to go! Join me for a 20-minute metabolic conditioning class which will build strength, support hormonal health and boost your energy — perfect for women in menopause, perimenopause and midlife.

⏱️ It’s short, effective, and written with YOU in mind.

👋 A big welcome & thank you to our newest channel members: Pamela V, Lori M, Rebecca B 💛

📲 Want more sessions like this on demand?
Become a member to get full access to all previous sessions and hundreds more:
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

---

🏋️ Equipment: Dumbbells & mat
🎯 Focus: Metabolic strength, low-impact fat burn
🧠 Suitable for all levels – options provided

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

🔔 Subscribe & join as a member for:
✅ Members-only workouts
✅ Priority reply to comments
✅ Early access to new videos
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

#menopausefitness #fitin20 #midlifefitness #strengthtraining #menopausesupport #metabolicworkout

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

💥 Try these next:
➡️ Prevent Bone Loss - youtu.be/FGrSEVc3Idw
➡️ Build Bone in Menopause - youtu.be/Vf0s9bE8QNM
➡️ Which weights to lift in Menopause - youtu.be/usM55QEXvdM
➡️ 25 Minute Full Body Strength for Menopause - youtu.be/ifl0xgrGLHg

🙌 Wrist pain? Try these 8 wrist friendly strength moves - no pressure on hands #summeronshorts

Strength and Bloom Fitness 2025-06-23 | ...

❌ STOP putting yourself last - movement is self care & you’re worth it #summeronshorts #menopause

Strength and Bloom Fitness 2025-06-21 | ...

😱 What happened when I fell while running #summeronshorts #menopausefitness

Strength and Bloom Fitness 2025-06-20 | ...

☝️You are a priority. It’s ok to have you on the top of your list #menopausefitness #summeronshorts

Strength and Bloom Fitness 2025-06-18 | ...

🫣Thank you to my 9 year old & Jack Black for this 🔥🐓 #summeronshorts #midlifefitness

Strength and Bloom Fitness 2025-06-17 | Silence in the house. But in my head: LAVA. CHICKEN. ON. LOOP
Thank you to my 9 year old and Jack Black for this ridiculously deep rooted ear worm 🫣😂

Feeling Confused? Is Cardio Really Bad For You After 40?

Strength and Bloom Fitness 2025-06-14 | If are feeling confused about whether you should be doing cardio in midlife and beyond you need to watch this!

Is cardio actually bad for you during peri menopause? 😬 You’ve probably heard mixed messages — that it spikes cortisol, stalls fat loss, or isn’t worth doing. In this video, I break down the truth about cardio for women 40+, especially during peri and post-menopause.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

I’m a qualified personal trainer & fitness instructors with years if experience working with menopausal women.

Whether you love walking, dancing, running or HIIT — I’ll explain:
✅ When cardio can be helpful
❌ When it might be doing more harm than good
💪 How to balance cardio with strength and recovery

🎥 I also share how I structure a full week of training for energy, strength, and hormonal support in midlife.

👉 Let me know in the comments: Do you love cardio or dread it?
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🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
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📌 Subscribe for weekly fitness videos for women 40+, menopause support, and easy-to-follow home workouts.

#menopausefitness #cardioinmenopause #midlifeworkouts

Video Breakdown:
00:00 - Start
00:31 - What is Cardio?
00:40 - Cardiovascular Disease
01:17 - Benefits of Cardio
01:24 - What Counts as Cardio?
01:47 - Cardio is NOT The Enemy
02:34 - Make it Make Sense!
02:40 - Example Workout Week
03:24 - Work With Your Body
03:52 - Cardio Clarity
04:26 - Next Up - Achey Joints in Menopause & Why & What to do About it!

👆This is what menopause fitness actually looks like 🙌 #summeronshorts

Strength and Bloom Fitness 2025-06-13 | This is your sign to move in midlife and menopause to feel better - this is a space for healthy and positive ageing. Even if you are a total beginner you can start working out from home and find your way through the menopause symptoms ❤️

🫠 Motivation vs Discipline: one will stay and one will go #summeronshorts #menopausefitness

Strength and Bloom Fitness 2025-06-11 | Motivation vs discipline- one will come and go and one will help you achieve your goals.
You may not always feel like working out but if you stay disciplined and consistent you’ll get there faster than if you rely on being motivated #truth

🤪 Am I right?! Always filled with positivity & crazy energy after a group workout #summeronshorts

Strength and Bloom Fitness 2025-06-10 | ...

Build Menopause Muscle: Upper Body Strength for Women 40+

Strength and Bloom Fitness 2025-06-10 | Build upper body strength with this home workout designed for midlife women! Using dumbbells and a towel, Kirsty guides you through a series of exercises targeting your arms, shoulders, and back. Embrace healthy aging and feel empowered with this full body dumbbell workout for women in perimenopause and post menopause!

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

This upper body strength workout for menopause and midlife women | build strong, toned arms, shoulders, chest & back at home with dumbbells and bodyweight—joint-friendly, no fluff, just results.

Welcome to Menopause Muscle—I’m Kirsty, a qualified personal trainer helping women 40+ get stronger, feel more confident, and train smarter through menopause and beyond. This upper body strength workout is designed to support bone health, improve posture, and tone the arms, shoulders, chest, and back using a combination of dumbbell and bodyweight exercises.

What to expect in today’s session:
Joint-friendly movements for menopausal women
Dumbbell & bodyweight strength training
Focus on arms, shoulders, back, and posture
Beginner/intermediate friendly
Under 20 minutes
No equipment? Follow along with bodyweight adaptations

👉 Check out my 5 top tricep exercises to banish bingo wings!
youtu.be/T8PO94M6UDc

🎥 Want more menopause-focused fitness?
Check out my channel: Strength and Bloom Fitness
And if you’re looking for a low-impact full-body plan, try: Balance, Build & Bloom 21-Day Series

🔔 Subscribe for new weekly workouts:
www.youtube.com/@StrengthAndBloomFitness

💬 Let me know in the comments if you'd like a part 2, or which area of the body you’d love to focus on next!

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🛒 Equipment & Products I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Session Timings:
00:00 - Start
00:21 - 2 MINUTE WARM UP
02:36 - OVERHEAD SHOULDER PRESS
03:36 - INCLINE PRESS UP
04:34 - TRICEP FLUTTER
05:34 - SHOULDER TAPS
06:35 - BENT OVER ROW
07:35 - REVERSE FLY
08:36 - BICEP & HAMMER CURL
09:37 - BIRD DOG ROW - RIGHT
10:36 - BIRD DOG ROW - LEFT
11:34 - BEAR PLANK HOLD
12:36 - LYING PULLDOWN & OVER
13:35 - WEIGHTED D. BUG
14:35 - SIDE PLANK HOLD RIGHT
15:35 - SIDE PLANK HOLD - LEFT
16:33 - COOL DOWN

☀️Ready for your season of strength to begin?! #menopausefitness #summeronshorts

Strength and Bloom Fitness 2025-06-09 | ...

😲 The moment everything shifted

Strength and Bloom Fitness 2025-06-05 | 2 years ago I left a toxic work & friend situation, then last year, I made a huge life change — we moved house to support my son’s specialist education and I walked away from my personal training business.
I started again as a full-time YouTube creator continuing to grow Strength and Bloom Fitness - it was a massive risk, but every hard decision led me here — helping women 40+ feel strong, confident, and empowered through fitness in midlife and menopause. #midlifefitness #menopausefitness #homeworkout #strengthandbloom #womenover40 #youtubecreator #fitnessjourney #perimenopause #menopauseworkout #strongwomen #careerchange

5 Essential Moves for TONED Triceps in Midlife & Menopause

Strength and Bloom Fitness 2025-06-04 | Struggling with flabby upper arms after 40 or during menopause? These 5 exercises target your triceps to help banish bat wings, build strength, and support your midlife fitness goals — no push-ups required!
💪 I'm sharing my top five exercises to tone your arms during midlife fitness so you can start building strength training at home today with these simple moves!

These 5 exercises target the bat wings (aka bingo wings) in a way that’s joint-friendly, effective, and perfect for midlife and menopause.

🧘‍♀️ Want more support?Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

In this video, I walk you through each move with form tips, adaptations, and clear cues so you feel empowered and supported.
No press-ups. No complicated equipment. Just smart, functional moves that actually work — even if you’re starting out.

Don’t forget to subscribe for weekly workouts built especially for women 40+ navigating peri- to post-menopause.

▶️ Watch Next:
Upper Body Workout - youtu.be/-LR0Mz6aZew
Upper Body & Arms - youtu.be/dkWw2Gwa0n4

💬 Drop a comment: Which exercise did you feel the most in your triceps?
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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Session Timings:

00:00 - Start
00:31 - 1 - OVERHEAD TRICEP EXTENSION
01:15 - 2 - TRICEP DIPS
02:14 - 3 - TRICEP FLUTERS
03:22 - 4 - LYING PULLDOWN
04:09 - 5 - WALL TRICEP EXTENSION
05:10 - 6 - BONUS EXERCISE

🤩What a 14 Day Menopause Strength Building Plan Looks Like in Under 8 Seconds

Strength and Bloom Fitness 2025-06-03 | ...

💕Midlife Isn’t the End - Working on Yourself Takes Time, Patience, Understanding & Kindness

Strength and Bloom Fitness 2025-06-02 | Midlife & Menopause isn’t the end — it’s a chance to finally come home to yourself.
Working on your body, your mindset, your energy… it takes time, patience, understanding and kindness. And you deserve all of that.

This is your reminder: you are not an afterthought. You are the centre of your life — and it’s okay to start showing up for yourself now.

✨ For workouts, support and real talk made for women in midlife and menopause, subscribe and join our community.

#midlifewomen #menopausefitness #perimenopause #fitnessover40 #selfcare #youareworthit #strongwomen

⚖️ Forget weight loss - these are the REAL reasons to workout in midlife & menopause

Strength and Bloom Fitness 2025-05-31 | We don’t move just to shrink — we move to live well. 💪✨
This short is a reminder that fitness in midlife and menopause is about function, not aesthetics. Think stronger bones, better balance, more energy, and a future where you can move with freedom and confidence.

Train for strength, longevity, and joy — the aesthetics will follow.
#MidlifeFitness #MenopauseWellness #StrengthNotSize

Strength for Life - Weekly Live Class to BUILD STRENGTH in Midlife & Menopause

Strength and Bloom Fitness 2025-05-30 | This session is usually available exclusively to Fitness VIP members but I'm leaving it public so everyone can enjoy it this week ❤️
If you enjoy the workout and want access to all replays plus exclusive sessions, come and join the community as a member!
Session 26 - Weekly Focus: Full Body Strength
Join the channel membership to replay this session on demand - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

A big hello, welcome & thank you to the newest members of the channel: Doublec212, Jo H, Joy L

Equipment: Dumbbells, resistance bands (optional) & mat or raised surface
Intensity Level: Suitable for all levels, with modifications provided

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🛒 Equipment I Use:
• Dumbbells: amzn.to/4cGeizS
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4lZgN4q

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps support the channel.
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Strength for Life is a weekly session focused on building strength, stability, and resilience tailored to the unique needs of midlife women. Each Friday, we target key areas that support healthy ageing, hormone balance, and overall wellness, helping you stay strong and active for life.

Join me every week for a 30-40 minute workout, with a mix of bodyweight and weighted exercises, each session is designed to be accessible, empowering, and adaptable, so you can feel your best at every stage.

Together, let’s build strength, stay steady, and support a lifestyle that truly lasts. Strength for Life is here to empower you, one workout at a time.

#menopausefitness #strengthtrainingforwomen #midlifestrength

20 Min Full Body Strength Workout for Midlife & Menopause (No Repeat!)

Strength and Bloom Fitness 2025-05-25 | Welcome to Day 14 of SPARK — your 14-day fitness series that promotes healthy aging and builds strength, confidence and energy in midlife and beyond. In today’s session, we’re focusing on functional upper body strength using simple, effective movements that will leave you feeling strong and supported.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Build full body strength in just 20 minutes with this empowering, menopause-friendly workout — no repeats, no fluff, just smart strength training that supports muscle, bone, and joint health.

This is the final session of the 14-day SPARK series — and we’re finishing strong 💪 This no-repeat workout hits all the major muscle groups using compound moves designed to increase strength, energy, and functional movement for midlife and beyond.

🔸 Unilateral exercises help improve balance and stability
🔸 No jumping, and no repeated circuits — fresh moves all the way through
🔸 You’ll need a set of dumbbells

Whether you’re here for healthy aging, hormonal balance, or to simply feel more powerful in your own skin — this one’s for you.

Let’s finish the series on a high — you’ve got this!

#MenopauseWorkout #HealthyAging #StrengthTrainingOver40 #FullBodyWorkout #NoRepeatWorkout #WomenOver40Fitness
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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
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Session Timings:
00:00 - Start
00:22 - WARM UP
02:34 - WEIGHTS NEEDED
03:03 - REVERSE LUNGE PUNCHES
04:04 - CROSS BODY PUNCHES
05:01 - REVERSE LUNGE PUNCHES
06:03 - HAMSTRING CURL COMBO
07:01 - DOUBLE CRAB STEPS
08:03 - SKATER WITH REACH
09:01 - LATERAL RAISE COMBO
10:01 - FRONT RAISE STEP BACK
11:02 - OVERHEAD TRICEP EXTENSION
12:05 - CLOCK LUNGES
13:02 - RELEVÉ HOLD
14:02 - CLOCK LUNGES
15:04 - BICEP CURL WITH OVERHEAD PRESS
16:02 - OVERHEAD MARCH
17:03 - BICEP CURL OVERHEAD PRESS
18:02 - LATERAL TAPS
19:02 - DOUBLE SQUAT POWER UP
20:02 - LATERAL TAPS
21:06 - COOL DOWN

Stretch & Restore for Menopause | Gentle Pilates Routine for Midlife Women

Strength and Bloom Fitness 2025-05-24 | Welcome to Day 13 of SPARK — your 14-day fitness series that promotes healthy aging and builds strength, confidence and energy in midlife and beyond. In today’s session, we’re focusing on functional upper body strength using simple, effective movements that will leave you feeling strong and supported.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Stretch and restore your body with this Pilates-inspired routine designed for menopause and midlife. Boost mobility, ease tension, and support joint health in less than 20 minutes.

Welcome to Day 13 of SPARK! This all-mat session is your time to slow down, breathe deeply, and reconnect with your body. Whether you’re carrying stress or simply need a moment to reset, this class blends mobility, gentle strength, and deep stretches to help you feel calm, open, and re-energised.

Alternative standing stretching routines in this series:
youtu.be/CzdkCDvOBEk
youtu.be/wX5dvuGdoaM

🧘‍♀️ What you’ll need: a mat and a quiet space
🎯 Perfect for: active recovery, hormone support, and building flexibility
👣 Optional: cushion or rolled towel for extra comfort

This session is a powerful reminder that rest is progress. Let’s restore strength from the inside out 💛

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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
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Session Timings:
00:00 - Start
00:37 - OBLIQUE STRETCH
01:26 - UPPER BODY MOBILITY
02:27 - TORSO TWISTS
03:34 - HIP MOBILITY
04:36 - GLUTE BIRDGE
05:33 - DEAD BUG
06:28 - GLUTE BRIDGE WALK
07:38 - DEAD BUG
08:35 - CLAMSHELLS
09:38 - SIDE PLANK LEG RAISE
10:32 - THREAD THE NEEDLE
11:30 - SIDE PLANK CRUNCH
12:35 - CLAMSHELLS
13:37 - SIDE PLANK LEG RAISE
14:32 - THREAD THE NEEDLE
15:30 - SIDE PLANK CRUNCH

25 Min Knee Friendly Strength Workout for Midlife & Menopause | Joint-Friendly Lower Body & Core

Strength and Bloom Fitness 2025-05-23 | Welcome to Day 12 of SPARK — your 14-day fitness series that promotes healthy aging and builds strength, confidence and energy in midlife and beyond. In today’s session, we’re focusing on functional upper body strength using simple, effective movements that will leave you feeling strong and supported.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Build lower body and core strength without straining your knees in this 25-minute joint-friendly workout for women in midlife and menopause. This session is split into two rounds: one standing section and one mat-based (with seated chair adaptations), so you can choose what works best for your body today.

As a qualified personal trainer with years of experience supporting women through perimenopause and beyond, I’m here to help you move confidently and safely.

👉 Great for:

Strengthening legs, glutes & core
Improving balance & control
Supporting healthy aging
Exercising around knee pain or joint sensitivity

No jumping. No pressure. Just smart movement, effective strength, and supportive coaching. Let’s get started 💪

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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Session Timings:
00:00 - Start
00:25 - WARM UP
03:13 - GLUTE KICKBACK - RIGHT
04:12 - GLUTE KICKBACK L
05:12 - LEG SWEEPS
06:12 - LEG RAISE TO KNEE RAISE
07:11 - SWITCH SIDES
08:12 - SEATED LEG PULSES
09:11 - SWITCH SIDES
10:13 - SEATED HEEL TAPS
11:11 - LYING LEG PULL IN
12:11 - HIP OPENERS
13:11 - GLUTE KICKBACK - R
14:11 - GLUTE KICKBACK - L
15:14 - LEG SWEEPS
16:13 - LEG RAISE TO KNEE RAISE
17:12 - SWITCH SIDES
18:11 - SEATED LEG PULSE
19:12 - SWITCH SIDES
20:14 - SEATED HEEL TAPS
21:13 - LYING LEG PULL IN
22:13 - HIP OPENERS
23:10 - Marker 24

🔥6 Abs Moves WITHOUT the Mat - build standing strength in midlife & menopause 💪

Strength and Bloom Fitness 2025-05-22 | No mat? No problem. These 6 standing ab exercises are perfect for women 40+ who want to build core strength without getting down to the floor. Ideal for menopause fitness, these moves support balance, posture, and strength — all without crunches or planks.

✅ Standing ab workout
✅ Core strength for women over 40
✅ No floor, no crunches, no plank
✅ Menopause-friendly fitness
✅ Great for beginners & joint-friendly

#standingabs #menopausefitness #coreworkout #absforwomen #over40workout #midlifefitness #lowimpactworkout

Build Upper Body Strength & Tone in Menopause & Midlife

Strength and Bloom Fitness 2025-05-22 | Welcome to Day 11 of SPARK — your 14-day fitness series that promotes healthy aging and builds strength, confidence and energy in midlife and beyond. In today’s session, we’re focusing on functional upper body strength using simple, effective movements that will leave you feeling strong and supported.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Strengthen your arms, shoulders, chest and back with this 25-minute upper body workout for menopause and midlife! This low impact, dumbbell-based session supports posture, bone health, and upper body strength — without any jumping.

💪 This session supports:
✔️ Upper body strength & posture
✔️ Bone density & muscle tone
✔️ Hormonal health in perimenopause & post-menopause
✔️ Long-term joint support and healthy aging

🧰 What you’ll need: A set of dumbbells and a mat (optional for chest work)

Let me know in the comments how you felt after this one — I’d love to hear your favourite move!

#MenopauseWorkout #UpperBodyStrength #MidlifeFitness #SPARKChallenge #StrengthAndBloom

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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Session Timings:

00:00 - Start
00:32 - WARM UP
02:58 - REVERSE GRIP KICKBACKS
03:58 - BENT OVER LATERAL RAISE
04:58 - REVERSE GRIP KICKBACKS
05:59 - BENT OVER LATERAL RAISE
06:58 - STANDING CRUNCH
07:59 - FRONT RAISE PULSE
08:59 - STANDING CRUNCH
09:58 - FRONT RAISE PULSE
11:03 - CHEST FLYE
12:01 - CHEST PRESS
13:01 - CHEST FLYE
13:58 - CHEST PRESS
15:01 - BICEP CURL COMBO
15:58 - HAMMER CURL COMBO
16:59 - BICEP CURL COMBO
17:59 - HAMMER CURL COMBO
18:59 - OVERHEAD Y PRESS
19:58 - HALF SCARECROW
20:58 - OVERHEAD Y PRESS
21:58 - HALF SCARECROW
22:57 - COOL DOWN

Low Impact, High Strength! Full Body Workout for Midlife & Menopause

Strength and Bloom Fitness 2025-05-21 | Welcome to Day 10 of SPARK - a 14-day workout series that promotes healthy aging and is specifically for women in perimenopause, menopause and post menopause who want to build muscle, support bone health, and feel stronger in everyday life.
Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

Low impact full body strength workout for menopause and midlife women, joint-friendly, beginner-friendly & great for healthy aging! Build lean muscle, support bone density, and feel empowered in just 25 minutes with this joint-safe strength session.

Whether you’re in perimenopause, postmenopause or simply looking for a feel-good way to stay strong without high impact, this low impact workout is here for you. No jumping, no fuss — just effective, full body strength training that helps you move better, feel more confident, and support long-term health.

🎯 What to Expect:
✔️ Strength-focused, joint-friendly exercises
✔️ Full body training with weights
✔️ Low impact, no jumping
✔️ Suitable for beginners

I’ll guide you through every move with encouragement and adaptations along the way — no jumping required, but you'll still feel the burn!

🧡 Let’s go! And don’t forget to drop a comment below letting me know how you got on — I love hearing from you!

#MenopauseWorkout #MetabolicStrength #MidlifeFitness #StrengthAndBloom #WorkoutForWomenOver40

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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Session Timings:
00:00 - Start
00:27 - WARM UP
02:30 - BENT OVER ROW
03:29 - LATERAL TAP & SHOULDER PRESS
04:29 - SQUAT TAP BACK RIGHT
05:29 - UPRIGHT ROW
06:29 - SQUAT TAP BACK LEFT
07:29 - STANDING BICYCLE CRUNCH
08:29 - SINGLE ARM ROW COMBO
09:29 - LATERAL LUNGE
10:31 - SINGLE ARM ROW COMBO
11:29 - BENT OVER ROW
12:29 - LATERAL TAP & OVERHEAD PRESS
13:29 - SQUAT TAP BACK
14:28 - UPRIGHT ROW
15:29 - SQUAT TAP BACK
16:30 - STANDING CRUNCH
17:29 - SINGLE ARM ROW COMBO
18:30 - LATERAL LUNGE
19:30 - SINGLE ARM ROW COMBO
20:24 - COOL DOWN

🔝8 NO SQUAT Exercises for Midlife & Menopause that are guaranteed to build muscle & strength

Strength and Bloom Fitness 2025-05-20 | No squats? No problem! If you’re a woman in midlife looking to strengthen your legs without putting pressure on your knees or hips, these 8 no-squat leg exercises are perfect for you.

Whether you’re in perimenopause, menopause, or post-menopause, joint-friendly strength training is key for building muscle, boosting bone density, and supporting balance — all without uncomfortable movements.

In this short, I walk you through 8 effective lower-body moves with form tips and voiceover guidance to help you get the most from each one.

✅ Knee-friendly leg workout
✅ Joint-friendly strength training
✅ Perfect for women 40+
✅ Build lower body strength without squats

Subscribe for more menopause-supportive fitness and strength training designed for your stage of life.

#nosquatworkout #menopausefitness #strengthtrainingforwomen #midlifefitness #over40workout #kneefriendlyexercises

Boost Metabolism in Midlife & Menopause | Full Body Strength & Cardio Burn

Strength and Bloom Fitness 2025-05-20 | Welcome to Day 9 of SPARK - a 14-day workout series that promotes healthy aging and is specifically for women in perimenopause, menopause and post menopause who want to build muscle, support bone health, and feel stronger in everyday life.

Join the channel membership - youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join

🔥 Boost your metabolism, burn calories, and build strength in midlife and menopause with this 25-minute metabolic conditioning workout! Perfect for women over 40, this low-impact but high-intensity session uses both strength and cardio to leave you feeling energised and empowered.

Welcome to Day 9 of SPARK, your 14-day fitness journey designed to reignite your energy, strength, and confidence. Today’s session blends compound strength moves with heart-pumping cardio intervals — helping you boost metabolism, build muscle, and support hormonal balance all in one empowering workout.

👟 What you’ll need:
A set of dumbbells
A mat (optional)
Water and space to move

🎯 What this session supports:
Fat metabolism and calorie burn
Cardiovascular health
Strength gains and bone density
Hormonal balance in perimenopause and beyond

I’ll guide you through every move with encouragement and adaptations along the way — no jumping required, but you'll still feel the burn!

🧡 Let’s go! And don’t forget to drop a comment below letting me know how you got on — I love hearing from you!

#MenopauseWorkout #MetabolicStrength #MidlifeFitness #StrengthAndBloom #WorkoutForWomenOver40

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🛒 Equipment I Use:
• Dumbbells: amzn.to/44KNcWu
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4mkexou

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases.
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✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!
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Session Timings:
00:00 - Start
00:24 - WARM UP
03:27 - SQUAT TO OVERHEAD DRIVE
04:26 - LATERAL TAPS
05:27 - SQUAT TO OVERHEAD DRIVE
06:26 - LATERAL TAPS
07:26 - CURTSEY LUNGE
08:25 - DOWN UPS
09:27 - CURTSEY LUNGE
10:27 - DOWN UPS
11:26 - DONKEY KICK PULSE
12:27 - BOX TO BRIDGE
13:27 - DONKEY KICK PULSE
14:26 - BOX TO BRIDGE
15:27 - SINGLE LEG DEADLIFT
16:28 - CROSSOVER SQUATS
17:30 - SINGLE LEG DEADLIFT
18:26 - CROSSOVER SQUATS
19:21 - COOL DOWN

💪KNOWING you’re stronger than when you started just hits different 🔥

Strength and Bloom Fitness 2025-05-19 | 💪 Feel that strength kicking in? This is your sign that you’re not just exercising — you’re progressing. Whether you’re in perimenopause, menopause, or beyond, building strength really matters. And lifting heavier than before? That’s your proof.

This is for every woman who’s shown up, put in the work, and now feels that power — in her muscles and her mindset.

✅ Strength training in midlife
✅ Menopause-friendly workouts
✅ Real results for real women
✅ Fitness over 40 motivation

🔔 Subscribe for weekly workouts, tips, and encouragement made for women 40+
#strongwomen #menopausefitness #midlifemuscle #over40fitness #strengthtrainingforwomen #menopausestrength #progressnotperfection