Uploaded January 2026 | Updated September 2026, 2 weeks ago
DAY 12: Welcome to the Menopause Strength Plan! Today, we're focusing on a lower body workout to build strong hips, powerful glutes, and stable knees, perfect for women navigating menopause. This session incorporates a dumbbell leg workout, complete with a warm-up and cool-down to support your fitness journey. 💪
The Menopause Strength Plan is a structured approach to strength, nutrition, and wellbeing designed to support women through all stages of menopause - from perimenopause through to post menopause.
If you’re feeling tired, overwhelmed, or unsure how to exercise and look after yourself at this stage of life, you’re in the right place. This channel focuses on realistic, supportive workouts and guidance that fit around real life — not extremes or perfection.
This session is about feeling capable and strong — not pushing through exhaustion.
Throughout January, sessions are released as part of a weekly rhythm:
Strength • Nutrition • Strength • Wellness • Strength
This structure helps you build strength while supporting recovery, energy, and long-term consistency.
You’re encouraged to work at your own pace and take options where needed. If you’re managing injuries or health conditions, always choose what feels right for your body.
If you’d like to train with me regularly, you can explore the rest of the Menopause Strength Plan here on the channel, or join the community for ongoing structured workouts and support.
Session Timings:
00:00 - Start
00:21 - Warm Up
00:23 - Hamstring Stretch to Squat
01:19 - Lateral Lunge Pushover
02:19 - Weighted Squat Power Up
03:19 - Weighted Split Squat - Right
04:17 - Weighted Split Squat - Left
05:18 - Lateral Leg Raise to Overhead Press
06:18 - Seal Jacks
07:21 - Forwards & Backwards Squats
08:17 - Lying Leg Raise Combo - Left
09:18 - Lying Leg Raise Combo - Right
10:17 - Donkey Kick - Right
11:16 - Donkey Kick - Left
12:17 - Straight Leg Pulse - Right
13:19 - Straight Leg Pulse - Left
14:18 - Finisher
15:40 - COOL DOWN
DAY 12: Welcome to the Menopause Strength Plan! Today, we're focusing on a lower body workout to build strong hips, powerful glutes, and stable knees, perfect for women navigating menopause. This session incorporates a dumbbell leg workout, complete with a warm-up and cool-down to support your fitness journey. 💪
The Menopause Strength Plan is a structured approach to strength, nutrition, and wellbeing designed to support women through all stages of menopause - from perimenopause through to post menopause.
If you’re feeling tired, overwhelmed, or unsure how to exercise and look after yourself at this stage of life, you’re in the right place. This channel focuses on realistic, supportive workouts and guidance that fit around real life — not extremes or perfection.
This session is about feeling capable and strong — not pushing through exhaustion.
Throughout January, sessions are released as part of a weekly rhythm:
Strength • Nutrition • Strength • Wellness • Strength
This structure helps you build strength while supporting recovery, energy, and long-term consistency.
You’re encouraged to work at your own pace and take options where needed. If you’re managing injuries or health conditions, always choose what feels right for your body.
If you’d like to train with me regularly, you can explore the rest of the Menopause Strength Plan here on the channel, or join the community for ongoing structured workouts and support.
Session Timings:
00:00 - Start
00:21 - Warm Up
00:23 - Hamstring Stretch to Squat
01:19 - Lateral Lunge Pushover
02:19 - Weighted Squat Power Up
03:19 - Weighted Split Squat - Right
04:17 - Weighted Split Squat - Left
05:18 - Lateral Leg Raise to Overhead Press
06:18 - Seal Jacks
07:21 - Forwards & Backwards Squats
08:17 - Lying Leg Raise Combo - Left
09:18 - Lying Leg Raise Combo - Right
10:17 - Donkey Kick - Right
11:16 - Donkey Kick - Left
12:17 - Straight Leg Pulse - Right
13:19 - Straight Leg Pulse - Left
14:18 - Finisher
15:40 - COOL DOWN
