Uploaded March 2026 | Updated September 2026, 2 weeks ago
Welcome to Strength and Bloom with Kirsty 🌸
Menopause joint pain doesn't have to stop you building strength - this 20-minute joint-friendly leg workout is designed for women in perimenopause and menopause who want strong, supported hips and knees — without lunges, squats, or high-impact movement that leaves you sore.
In menopause, declining hormones accelerate muscle and bone loss — especially in your lower body. But for many women, the joints feel the price first. Sore knees. Creaky hips. That feeling that training is making things worse, not better. This session solves that. We build real leg strength using joint-friendly compound movements — protecting your knees and hips while improving bone density, supporting your metabolism, and helping you move pain-free.
🏋️ Equipment: Dumbbells + optional resistance bands
✅ In this workout:
• Joint-friendly leg strength — no squats or lunges
• Hip and knee support through smart, pain-free movement
• Metabolic conditioning to support healthy weight in menopause
• Bone-building lower body strength for long-term protection
• Modifications throughout — you work at your level
🌸 New here? I'm Kirsty — a qualified fitness coach helping women in midlife build strength, energy, and confidence in their changing bodies. Every session is designed for where you are right now.
📌 Subscribe for weekly workouts designed for midlife bodies → youtube.com/@strengthandbloom
Challenge is change. Just being here, just moving — that is enough.
Let's get started!
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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
00:25 - 2 Minute Warm Up
00:28 - Hamstring Warm Up
01:21 - Hip Hinge Primer
02:25 - Peek Over the Fence
03:23 - Weighted Calf Pedal
04:25 - Weighted Glute Kickback - Right
05:23 - Weighted Calf Pedal
06:27 - Weighted Glute Kickback - Left
07:24 - Standing Hip Abduction - Left
08:23 - Sprinters Lunge to Knee Raise - Right
09:23 - Standing Hip Abduction - Right
10:25 - Sprinters Lunge to Knee Raise - Left
11:25 - Deadlift
12:23 - Weighted Crab Walks
13:22 - Ice Skater
14:23 - Deadlift Slower Tempo
15:23 - Donkey Kick Pulse - Right
16:23 - Plank Alternate Foot Tap
17:24 - Donkey Kick Pulse - Left
18:24 - Bridge to Down Dog
19:22 - Cool Down
#menopauseworkout #menopausejointpain #legworkout #womenover40 #menopausestrength #jointhealth #bonehealth #lowerbodyworkout #perimenopause #midlifefitness
Welcome to Strength and Bloom with Kirsty 🌸
Menopause joint pain doesn't have to stop you building strength - this 20-minute joint-friendly leg workout is designed for women in perimenopause and menopause who want strong, supported hips and knees — without lunges, squats, or high-impact movement that leaves you sore.
In menopause, declining hormones accelerate muscle and bone loss — especially in your lower body. But for many women, the joints feel the price first. Sore knees. Creaky hips. That feeling that training is making things worse, not better. This session solves that. We build real leg strength using joint-friendly compound movements — protecting your knees and hips while improving bone density, supporting your metabolism, and helping you move pain-free.
🏋️ Equipment: Dumbbells + optional resistance bands
✅ In this workout:
• Joint-friendly leg strength — no squats or lunges
• Hip and knee support through smart, pain-free movement
• Metabolic conditioning to support healthy weight in menopause
• Bone-building lower body strength for long-term protection
• Modifications throughout — you work at your level
🌸 New here? I'm Kirsty — a qualified fitness coach helping women in midlife build strength, energy, and confidence in their changing bodies. Every session is designed for where you are right now.
📌 Subscribe for weekly workouts designed for midlife bodies → youtube.com/@strengthandbloom
Challenge is change. Just being here, just moving — that is enough.
Let's get started!
-------------------------------------------------------------------------------
🛒 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
00:25 - 2 Minute Warm Up
00:28 - Hamstring Warm Up
01:21 - Hip Hinge Primer
02:25 - Peek Over the Fence
03:23 - Weighted Calf Pedal
04:25 - Weighted Glute Kickback - Right
05:23 - Weighted Calf Pedal
06:27 - Weighted Glute Kickback - Left
07:24 - Standing Hip Abduction - Left
08:23 - Sprinters Lunge to Knee Raise - Right
09:23 - Standing Hip Abduction - Right
10:25 - Sprinters Lunge to Knee Raise - Left
11:25 - Deadlift
12:23 - Weighted Crab Walks
13:22 - Ice Skater
14:23 - Deadlift Slower Tempo
15:23 - Donkey Kick Pulse - Right
16:23 - Plank Alternate Foot Tap
17:24 - Donkey Kick Pulse - Left
18:24 - Bridge to Down Dog
19:22 - Cool Down
#menopauseworkout #menopausejointpain #legworkout #womenover40 #menopausestrength #jointhealth #bonehealth #lowerbodyworkout #perimenopause #midlifefitness
