Uploaded January 2026 | Updated September 2026, 3 weeks ago
DAY 9: Welcome to the Menopause Strength Plan with Kirsty from Strength and Bloom Fitness. This upper body workout is designed to help women build strong shoulders, arms and improve posture during midlife. Using a dumbbells, this upper body workout is specifically for women in all satges of menopause. Today's menopause friendly workout includes a warm-up, main session and a cool-down to support your fitness journey all in under 20 minutes!
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
01:19 - Punch Combo
02:19 - Tricep Flutters
03:19 - Dumbbell Y Press
04:17 - Tricep Flutters
05:18 - Dumbbell Y Press
06:18 - Bent Over Lateral Raise
07:21 - Reverse Grip Row
08:17 - Bent Over Lateral Raise
09:18 - Reverse Grip Row
10:17 - Shoulder Taps
11:16 - Plank to Dolphin
12:18 - Shoulder Taps
13:19 - Plank to Dolphin
14:18 - Finisher
DAY 9: Welcome to the Menopause Strength Plan with Kirsty from Strength and Bloom Fitness. This upper body workout is designed to help women build strong shoulders, arms and improve posture during midlife. Using a dumbbells, this upper body workout is specifically for women in all satges of menopause. Today's menopause friendly workout includes a warm-up, main session and a cool-down to support your fitness journey all in under 20 minutes!
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
01:19 - Punch Combo
02:19 - Tricep Flutters
03:19 - Dumbbell Y Press
04:17 - Tricep Flutters
05:18 - Dumbbell Y Press
06:18 - Bent Over Lateral Raise
07:21 - Reverse Grip Row
08:17 - Bent Over Lateral Raise
09:18 - Reverse Grip Row
10:17 - Shoulder Taps
11:16 - Plank to Dolphin
12:18 - Shoulder Taps
13:19 - Plank to Dolphin
14:18 - Finisher
