Uploaded August 2026 | Updated September 2026, 3 weeks ago
The Menopause Strength Benchmark is a 20-minute test designed specifically for women in midlife. Establish your baseline strength in all stages of midlife and menopause with this guided benchmark test & track your progress over the next six weeks.
This routine is designed specifically for those navigating menopause who want to see tangible improvements in their physical fitness. By recording your performance in these specific exercises you create a clear metric to gauge how your strength training is progressing and measure the numbers that you cant see on the scales.
This session gives you a clear picture of exactly where your strength is right now so you can measure it, own it, and watch it grow.
You'll work through 9 exercises and record your results — reps, weights used & any adaptations — to create your personal baseline.
In 4–6 weeks, you retest. Same exercises, same conditions - that's when the real picture emerges, because change happens on the inside first.
This is about measuring the things the scales will never show you — how many reps you can do, how steady your balance is, how strong your body has become.
That is real, measurable progress.
GRAB YOUR FREE BENCHMARK TRACKER
Download the Menopause Strength Benchmark PDF — record your results today and retest in 4–6 weeks:
👉 strengthandbloom.com/menopause-strength-benchmark
No printer? A post-it note or notebook works just as well.
The most important thing is that you write it down.
📌 WHAT YOU'LL TEST TODAY
Bodyweight Squat — total quality reps in 40 sec
Hand Walkout — total quality reps in 40 sec
Press Ups — total quality reps in 40 sec
Mountain Climbers — total quality reps in 40 sec
Single Leg Stand (Right) — total time held, max 40 sec
Bent Over Row — weight + quality reps in 40 sec
Deadlift — weight + quality reps in 40 sec
Overhead Press — weight + quality reps in 40 sec
Single Leg Stand (Left) — total time held, max 40 sec
📅 RETEST IN 4–6 WEEKS
More reps, more weight, better control, or just more confidence - that's progress too 🤍🌸
JOIN THE FITNESS VIP MEMBERSHIP
Weekly workout plans, early access every Monday, Tuesday & Friday livestreams, and exclusive sessions designed for midlife women:
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
📲 FIND ME HERE
🌐 Website: strengthandbloomfitness.com
📸 Instagram: @strengthandbloomfitness
#menopauseworkout #StrengthTraining #WomenOver40 #MenopauseStrength #StrengthTest #HomeWorkout #MidlifeWomen #MenopauseFitness #FitnessOver40 #HomeStrengthWorkout
00:00 - Start
00:14 - Warm Up
00:15 - Giant March
01:14 - Lateral Leanover with Arm Circles
02:16 - Squat to Reach
03:17 - Roll Down to Twist
04:10 - Benchmarking Begins
04:14 - Bodyweight Squat
05:15 - Bent Over Row - Priming
06:16 - Handwalkout
07:15 - Deadlift - Priming
08:15 - Press Ups
09:16 - Overhead Press - Priming
10:17 - Mountain Climbers
11:16 - Single Leg Stand - Right Leg
12:16 - Bent Over Row
13:16 - Reverse Tap Back
14:16 - Deadlift
15:15 - Handwalkout
16:15 - Overhead Press
17:15 - Bodyweight Lateral Raise
18:16 - Single Leg Stand - Left Leg
19:40 - Cool Down
23:41 - Download The Free Tracker
The Menopause Strength Benchmark is a 20-minute test designed specifically for women in midlife. Establish your baseline strength in all stages of midlife and menopause with this guided benchmark test & track your progress over the next six weeks.
This routine is designed specifically for those navigating menopause who want to see tangible improvements in their physical fitness. By recording your performance in these specific exercises you create a clear metric to gauge how your strength training is progressing and measure the numbers that you cant see on the scales.
This session gives you a clear picture of exactly where your strength is right now so you can measure it, own it, and watch it grow.
You'll work through 9 exercises and record your results — reps, weights used & any adaptations — to create your personal baseline.
In 4–6 weeks, you retest. Same exercises, same conditions - that's when the real picture emerges, because change happens on the inside first.
This is about measuring the things the scales will never show you — how many reps you can do, how steady your balance is, how strong your body has become.
That is real, measurable progress.
GRAB YOUR FREE BENCHMARK TRACKER
Download the Menopause Strength Benchmark PDF — record your results today and retest in 4–6 weeks:
👉 strengthandbloom.com/menopause-strength-benchmark
No printer? A post-it note or notebook works just as well.
The most important thing is that you write it down.
📌 WHAT YOU'LL TEST TODAY
Bodyweight Squat — total quality reps in 40 sec
Hand Walkout — total quality reps in 40 sec
Press Ups — total quality reps in 40 sec
Mountain Climbers — total quality reps in 40 sec
Single Leg Stand (Right) — total time held, max 40 sec
Bent Over Row — weight + quality reps in 40 sec
Deadlift — weight + quality reps in 40 sec
Overhead Press — weight + quality reps in 40 sec
Single Leg Stand (Left) — total time held, max 40 sec
📅 RETEST IN 4–6 WEEKS
More reps, more weight, better control, or just more confidence - that's progress too 🤍🌸
JOIN THE FITNESS VIP MEMBERSHIP
Weekly workout plans, early access every Monday, Tuesday & Friday livestreams, and exclusive sessions designed for midlife women:
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
📲 FIND ME HERE
🌐 Website: strengthandbloomfitness.com
📸 Instagram: @strengthandbloomfitness
#menopauseworkout #StrengthTraining #WomenOver40 #MenopauseStrength #StrengthTest #HomeWorkout #MidlifeWomen #MenopauseFitness #FitnessOver40 #HomeStrengthWorkout
00:00 - Start
00:14 - Warm Up
00:15 - Giant March
01:14 - Lateral Leanover with Arm Circles
02:16 - Squat to Reach
03:17 - Roll Down to Twist
04:10 - Benchmarking Begins
04:14 - Bodyweight Squat
05:15 - Bent Over Row - Priming
06:16 - Handwalkout
07:15 - Deadlift - Priming
08:15 - Press Ups
09:16 - Overhead Press - Priming
10:17 - Mountain Climbers
11:16 - Single Leg Stand - Right Leg
12:16 - Bent Over Row
13:16 - Reverse Tap Back
14:16 - Deadlift
15:15 - Handwalkout
16:15 - Overhead Press
17:15 - Bodyweight Lateral Raise
18:16 - Single Leg Stand - Left Leg
19:40 - Cool Down
23:41 - Download The Free Tracker
