Uploaded August 2026 | Updated September 2026, 2 weeks ago
Build strength without knee pain in this standing strength workout. Zero floor work & no repeats - get a complete session with no squats, lunges, or jumping.
This routine is designed for anyone looking for a knee friendly workout that avoids floor exercises entirely. If you have been looking for ways to stay active while protecting your joints, this session uses simple movements like heel digs and dumbbell exercises to keep you moving safely. We focus on building functional strength while incorporating movements that support hormone health, making it an ideal choice for busy schedules.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
1 x 6kg set
By following along with this standing strength workout, you will build muscle & bone and improve your endurance without the stress of jumping or high-impact moves. This low impact dumbbell workout is structured to be efficient and accessible, proving that you do not need complex equipment or floor space to see results. Whether you are recovering from injury or simply prefer to stay upright, these exercises provide a solid foundation for your fitness routine.
Subscribe for weekly strength training for women sessions, and comment below if you want more routines that focus on hormone support exercises.
Session Timings:
00:00 - Start
00:16 - Heel Digs
01:11 - Star Steps
02:12 - Bodyweight Deadlift
03:15 - Calf Raise to Double Kickback - Right
04:15 - Weighted Deadlift
05:12 - Arm Arcs to Shoulder Press
06:15 - Calf Raise to Double Kickback - Left
07:12 - Side Leg Raise to Knee Raise - Left
08:12 - Heel Digs with Hammer Curl
09:12 - Side Leg Raise to Knee Raise - Right
10:13 - Single Leg Calf Raise to Overhead Press - Right
11:13 - Cross to Regular Bicep Curl
12:12 - Single Leg Calf Raise to Overhead Press - Left
13:13 - Front Raise to Face Pull
14:12 - Reverse Step Back with Twist
15:12 - Dumbbell Y Press
16:12 - Cooldown
#menopauseworkout #menopausefitness #menopause
Build strength without knee pain in this standing strength workout. Zero floor work & no repeats - get a complete session with no squats, lunges, or jumping.
This routine is designed for anyone looking for a knee friendly workout that avoids floor exercises entirely. If you have been looking for ways to stay active while protecting your joints, this session uses simple movements like heel digs and dumbbell exercises to keep you moving safely. We focus on building functional strength while incorporating movements that support hormone health, making it an ideal choice for busy schedules.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
1 x 6kg set
By following along with this standing strength workout, you will build muscle & bone and improve your endurance without the stress of jumping or high-impact moves. This low impact dumbbell workout is structured to be efficient and accessible, proving that you do not need complex equipment or floor space to see results. Whether you are recovering from injury or simply prefer to stay upright, these exercises provide a solid foundation for your fitness routine.
Subscribe for weekly strength training for women sessions, and comment below if you want more routines that focus on hormone support exercises.
Session Timings:
00:00 - Start
00:16 - Heel Digs
01:11 - Star Steps
02:12 - Bodyweight Deadlift
03:15 - Calf Raise to Double Kickback - Right
04:15 - Weighted Deadlift
05:12 - Arm Arcs to Shoulder Press
06:15 - Calf Raise to Double Kickback - Left
07:12 - Side Leg Raise to Knee Raise - Left
08:12 - Heel Digs with Hammer Curl
09:12 - Side Leg Raise to Knee Raise - Right
10:13 - Single Leg Calf Raise to Overhead Press - Right
11:13 - Cross to Regular Bicep Curl
12:12 - Single Leg Calf Raise to Overhead Press - Left
13:13 - Front Raise to Face Pull
14:12 - Reverse Step Back with Twist
15:12 - Dumbbell Y Press
16:12 - Cooldown
#menopauseworkout #menopausefitness #menopause
