Uploaded March 2026 | Updated September 2026, 2 weeks ago
Feeling low on energy in menopause & midlife? This 20-minute low impact dumbbell strength workout is designed for women over 40 to help you build strength, boost energy, and feel better fast — no jumping, no floor work, just effective, joint-friendly movement.
I’m Kirsty from Strength & Bloom and I specialise in helping women in midlife build strength, confidence, and energy through realistic, supportive workouts.
If you’re tired, unmotivated, or short on time, this full body workout will help you get started and feel stronger in just 20 minutes.
This menopause workout is perfect if you’re experiencing fatigue, low energy, or struggling to stay consistent with exercise in midlife. We focus on functional strength, improving muscle tone, supporting bone health, and boosting overall wellbeing — all in a way that feels achievable and sustainable.
✔️ Low impact workout for menopause
✔️ Full body strength workout at home
✔️ 20 minute workout for women over 40
✔️ No jumping, no floor work
✔️ Beginner to intermediate friendly
✔️ Supports energy, strength, and confidence in midlife
In this session, we’ll gently ease in, build strength through simple, effective movements, and finish feeling more energised and capable.
All you need is:
1–2 sets of dumbbells (light to medium)
A small space to move
Remember — you don’t need to feel motivated to start. Just press play and move with me.
✨ Want more structured workouts like this each week?
Join my YouTube membership for:
Weekly workout plans
Exclusive strength sessions
Support to stay consistent
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
➡️ Continue your journey here: Full Body Strength Workouts - youtube.com/playlist?list=PLcFeyxUZKiQFnSAJjHz_Vo2R4DaKPNxK4
➡️ Or try this next: 25 Min No Repeat Kettlebells - youtu.be/YQBQGxs9vH8
#menopausefitness #lowimpactworkout #strengthtrainingforwomen #workoutover40 #fullbodyworkout #homeworkout #midlifefitness
Session Timings:
00:00 - Start
00:15 - 2 Minute Warm Up
00:19 - Stepping Stars
01:12 - Standing Crunch
02:16 - Tricep Flutters
03:17 - Reverse Lunge to Squat
04:16 - Front to Lateral Raise Combo
05:15 - Lateral Lunge Hammer Curl
06:18 - Arnold Press
07:15 - Weighted Side Bend - Right
08:14 - Weighted Side Bend - Left
09:15 - Deadlift
10:17 - Split Squat with Bicep Curl (Right)
11:16 - Tricep Flutters + Weight
12:16 - Reverse Lunge to Squat + Weights
13:14 - Front to Lateral Raise Combo Pulse
14:14 - Lateral Lunge Hammer Curl + Overhead Press
15:14 - Arnold Press + Squat
16:14 - Side Bend + Pulse - Right
17:12 - Side Bend + Pulse - Left
18:15 - Deadlift + Row
19:17 - Split Squat with Bicep Curl (left)
20:16 - Finisher - Squat to Overhead Press
21:16 - Cool Down
Feeling low on energy in menopause & midlife? This 20-minute low impact dumbbell strength workout is designed for women over 40 to help you build strength, boost energy, and feel better fast — no jumping, no floor work, just effective, joint-friendly movement.
I’m Kirsty from Strength & Bloom and I specialise in helping women in midlife build strength, confidence, and energy through realistic, supportive workouts.
If you’re tired, unmotivated, or short on time, this full body workout will help you get started and feel stronger in just 20 minutes.
This menopause workout is perfect if you’re experiencing fatigue, low energy, or struggling to stay consistent with exercise in midlife. We focus on functional strength, improving muscle tone, supporting bone health, and boosting overall wellbeing — all in a way that feels achievable and sustainable.
✔️ Low impact workout for menopause
✔️ Full body strength workout at home
✔️ 20 minute workout for women over 40
✔️ No jumping, no floor work
✔️ Beginner to intermediate friendly
✔️ Supports energy, strength, and confidence in midlife
In this session, we’ll gently ease in, build strength through simple, effective movements, and finish feeling more energised and capable.
All you need is:
1–2 sets of dumbbells (light to medium)
A small space to move
Remember — you don’t need to feel motivated to start. Just press play and move with me.
✨ Want more structured workouts like this each week?
Join my YouTube membership for:
Weekly workout plans
Exclusive strength sessions
Support to stay consistent
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
➡️ Continue your journey here: Full Body Strength Workouts - youtube.com/playlist?list=PLcFeyxUZKiQFnSAJjHz_Vo2R4DaKPNxK4
➡️ Or try this next: 25 Min No Repeat Kettlebells - youtu.be/YQBQGxs9vH8
#menopausefitness #lowimpactworkout #strengthtrainingforwomen #workoutover40 #fullbodyworkout #homeworkout #midlifefitness
Session Timings:
00:00 - Start
00:15 - 2 Minute Warm Up
00:19 - Stepping Stars
01:12 - Standing Crunch
02:16 - Tricep Flutters
03:17 - Reverse Lunge to Squat
04:16 - Front to Lateral Raise Combo
05:15 - Lateral Lunge Hammer Curl
06:18 - Arnold Press
07:15 - Weighted Side Bend - Right
08:14 - Weighted Side Bend - Left
09:15 - Deadlift
10:17 - Split Squat with Bicep Curl (Right)
11:16 - Tricep Flutters + Weight
12:16 - Reverse Lunge to Squat + Weights
13:14 - Front to Lateral Raise Combo Pulse
14:14 - Lateral Lunge Hammer Curl + Overhead Press
15:14 - Arnold Press + Squat
16:14 - Side Bend + Pulse - Right
17:12 - Side Bend + Pulse - Left
18:15 - Deadlift + Row
19:17 - Split Squat with Bicep Curl (left)
20:16 - Finisher - Squat to Overhead Press
21:16 - Cool Down
