Uploaded August 2026 | Updated September 2026, 2 weeks ago
Menopause Strength Workout for Women in Your 40s, 50s & Beyond — No Equipment Needed! Build bone density and muscle with this 20 minute menopause workout. Follow along to strengthen your body with zero equipment needed.
This routine is designed specifically for women in their 40's, 50's and beyond and those navigating all stages of menopause who need an effective, time-efficient way to maintain strength. We focus on functional movements to help support bones, muscles and joints without needing a gym membership or weights. Whether you are just starting or looking to maintain your current fitness levels, this session provides a structured approach to your daily movement.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
This no equipment workout targets key muscle groups to ensure you get a full body challenge in under half an hour. By focusing on consistent strength training, you can better support your body through these hormonal changes.
Subscribe for weekly strength training routines and comment below with your favourite move from today's session.
00:00 - Start
00:12 - Standing Crunch
01:07 - V March
02:08 - Standing Bicycle Crunch
03:09 - Squat to Stepping Jack
04:06 - Good Morning Rotations
05:08 - Handwalkout
06:09 - Press Up to Child's Pose
07:10 - Bird Dog Pulse - Right Arm
08:09 - Bird Dog Pulse - Left Arm
09:10 - Deadbug
10:10 - Glute Bridge with Arm Floats
11:09 - Seated Twist
12:08 - Bridge to Stand
13:09 - Double Back Flye to Double Squat
14:08 - Cross Body Punch
15:08 - Lateral Lunge with Arm Circles
16:08 - Skiiers
17:08 - Static Squat with Fast Punches
18:10 - Cool Down
#menopauseworkout #menopausefitness #noequipmentworkout
Menopause Strength Workout for Women in Your 40s, 50s & Beyond — No Equipment Needed! Build bone density and muscle with this 20 minute menopause workout. Follow along to strengthen your body with zero equipment needed.
This routine is designed specifically for women in their 40's, 50's and beyond and those navigating all stages of menopause who need an effective, time-efficient way to maintain strength. We focus on functional movements to help support bones, muscles and joints without needing a gym membership or weights. Whether you are just starting or looking to maintain your current fitness levels, this session provides a structured approach to your daily movement.
🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.
This no equipment workout targets key muscle groups to ensure you get a full body challenge in under half an hour. By focusing on consistent strength training, you can better support your body through these hormonal changes.
Subscribe for weekly strength training routines and comment below with your favourite move from today's session.
00:00 - Start
00:12 - Standing Crunch
01:07 - V March
02:08 - Standing Bicycle Crunch
03:09 - Squat to Stepping Jack
04:06 - Good Morning Rotations
05:08 - Handwalkout
06:09 - Press Up to Child's Pose
07:10 - Bird Dog Pulse - Right Arm
08:09 - Bird Dog Pulse - Left Arm
09:10 - Deadbug
10:10 - Glute Bridge with Arm Floats
11:09 - Seated Twist
12:08 - Bridge to Stand
13:09 - Double Back Flye to Double Squat
14:08 - Cross Body Punch
15:08 - Lateral Lunge with Arm Circles
16:08 - Skiiers
17:08 - Static Squat with Fast Punches
18:10 - Cool Down
#menopauseworkout #menopausefitness #noequipmentworkout
