Uploaded January 2026 | Updated September 2026, 2 weeks ago
DAY 10: Welcome to the Menopause Strength Plan! In this session, we're focusing on strength training specifically designed for bone health, featuring load-bearing exercises to support bone mineral density. This dumbbell workout helps with bone remodeling and is perfect for women in all stages of menopause. Join Kirsty from Strength and Bloom for this full body workout that includes a warm-up and cool-down to keep you feeling strong and supported. 💛
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 - Arm Circles to Bob & Weave
01:19 - Squat Pulse to Stand
02:19 - Reverse Step to Knee Drive - Right
03:19 - Reverse Step to Knee Drive - Left
04:17 - Weighted Glute Kickback - Right
05:18 - Weighted Glute Kickback - Left
06:18 - Arnold Press
07:21 - Weighted Calf Raises
08:17 - Lateral Lunge Stomp - Left
09:18 - Lateral Lunge Stomp - Right
10:17 - Box to Full Bridge
11:16 - Seated Twist
12:18 - Bird Dog Pulse
13:19 - Bird Dog Pulse - Switch Sides
14:18 - Finisher
15:40 - COOL DOWN
DAY 10: Welcome to the Menopause Strength Plan! In this session, we're focusing on strength training specifically designed for bone health, featuring load-bearing exercises to support bone mineral density. This dumbbell workout helps with bone remodeling and is perfect for women in all stages of menopause. Join Kirsty from Strength and Bloom for this full body workout that includes a warm-up and cool-down to keep you feeling strong and supported. 💛
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 - Arm Circles to Bob & Weave
01:19 - Squat Pulse to Stand
02:19 - Reverse Step to Knee Drive - Right
03:19 - Reverse Step to Knee Drive - Left
04:17 - Weighted Glute Kickback - Right
05:18 - Weighted Glute Kickback - Left
06:18 - Arnold Press
07:21 - Weighted Calf Raises
08:17 - Lateral Lunge Stomp - Left
09:18 - Lateral Lunge Stomp - Right
10:17 - Box to Full Bridge
11:16 - Seated Twist
12:18 - Bird Dog Pulse
13:19 - Bird Dog Pulse - Switch Sides
14:18 - Finisher
15:40 - COOL DOWN
