Build muscle and support bone health with this 20-minute strength workout for women in their 40s, 50s, 60s, and during menopause. Improve your metabolism today.

This session is designed specifically for women navigating menopause who want a manageable way to incorporate strength training into their routine. Using a combination of dumbbells and bodyweight movements, we focus on safe, effective exercises that you can perform right at home. Whether you are a beginner or looking for a consistent routine, this session helps you stay active and strong.

We cover a full range of movements including squats, lunges, push-ups, and bent-over rows. Consistent strength workout for women sessions like this help protect bone density and keep your metabolism active as you age. Follow along to target major muscle groups and build confidence in your daily movement.

🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause.

Subscribe for weekly strength training for women over 50 routines, and comment below which exercise you found most challenging today.

00:00 - Start
00:21 - Reverse Step with Chest Opener
01:17 - Squat Swings
02:19 - Goblet Squat
03:20 - Squat to Overhead Press
04:17 - Goblet Squat
05:19 - Squat to Overhead Press
06:20 - Front Raise to Face Pull
07:20 - Reverse Lunge with Stomp - Right
08:20 - Front Raise with Face Pull
09:20 - Reverse Lunge with Stomp - Left
10:20 - Press Up
11:19 - Plank Hold
12:19 - Press Up
13:20 - Plank Hold
14:19 - Lateral Squat Pulse - Left
15:18 - Tricep Flutters
16:19 - Lateral Squat Pulse - Right
17:18 - Tricep Flutters
18:28 - Cool Down

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