Uploaded July 2026 | Updated September 2026, 2 weeks ago
Stop muscle and bone loss during menopause with this essential strength training routine designed to boost bone density, build lean muscle and increase metabolism.
Maintaining strength and independence requires intentional movement, especially when hormonal shifts impact your body composition. This session guides you through a targeted dumbbell workout that prioritises functional movement patterns. We focus on building foundational strength to keep you moving well for years to come.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
1 x 6kg set
Subscribe for weekly strength training breakdowns tailored for women, and comment below with your biggest challenge when starting a new fitness routine.
Session Timings:
00:00 - Start
00:16 - Reverse Step with Chest Opener
01:06 - Lateral Lunge Pushover
02:09 - Squat with Alternating Shoulder Press
03:12 - Bent Over Alternating Row
04:12 - Power Up Squat
05:09 - Arnold Press
06:10 - Cross Body Crunch - Right - Left
07:09 - Handwalkout
08:11 - Seated Twist
09:09 - Lying Foot Pedal
10:10 - Seated Single Arm Press - Right
11:10 - Halo to Arm Extension
12:09 - Half Scarecrows
13:10 - Tricep Pulses
14:09 - Reverse Lunge with Chest Opener
15:09 - Weighted Lateral Pushover
16:11 - Squat with Alternate Shoulder Press
17:13 - Bent Over Alternate Row
18:13 - Weighted Power Up Sqaut
19:13 - Arnold Press
20:13 - Cross Body Crunch - Left to Right
21:12 - Handwalkout
22:11 - Seated Twist
23:11 - Lying Foot Pedal
24:11 - Seated Single Arm Press
25:10 - Halo to Arm Extension
26:11 - Half Scarecrows
27:10 - Tricep Pulses
28:39 - Cool Down
#menopauseworkout #menopausehealth #menopausefitness
Stop muscle and bone loss during menopause with this essential strength training routine designed to boost bone density, build lean muscle and increase metabolism.
Maintaining strength and independence requires intentional movement, especially when hormonal shifts impact your body composition. This session guides you through a targeted dumbbell workout that prioritises functional movement patterns. We focus on building foundational strength to keep you moving well for years to come.
What you'll need: 1-2 sets dumbbells, I'm using:
1 x 4kg set
1 x 6kg set
Subscribe for weekly strength training breakdowns tailored for women, and comment below with your biggest challenge when starting a new fitness routine.
Session Timings:
00:00 - Start
00:16 - Reverse Step with Chest Opener
01:06 - Lateral Lunge Pushover
02:09 - Squat with Alternating Shoulder Press
03:12 - Bent Over Alternating Row
04:12 - Power Up Squat
05:09 - Arnold Press
06:10 - Cross Body Crunch - Right - Left
07:09 - Handwalkout
08:11 - Seated Twist
09:09 - Lying Foot Pedal
10:10 - Seated Single Arm Press - Right
11:10 - Halo to Arm Extension
12:09 - Half Scarecrows
13:10 - Tricep Pulses
14:09 - Reverse Lunge with Chest Opener
15:09 - Weighted Lateral Pushover
16:11 - Squat with Alternate Shoulder Press
17:13 - Bent Over Alternate Row
18:13 - Weighted Power Up Sqaut
19:13 - Arnold Press
20:13 - Cross Body Crunch - Left to Right
21:12 - Handwalkout
22:11 - Seated Twist
23:11 - Lying Foot Pedal
24:11 - Seated Single Arm Press
25:10 - Halo to Arm Extension
26:11 - Half Scarecrows
27:10 - Tricep Pulses
28:39 - Cool Down
#menopauseworkout #menopausehealth #menopausefitness
