Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions.

Workout 1: Full Body Strength (45 min)

Warm-up (5-7 minutes):

• March in place or light walking
• Arm circles, leg swings, and hip openers

Main workout:

• Squats (with or without weights) – 3 sets of 10-12 reps
• Push-ups (on knees or toes) – 3 sets of 8-10 reps
• Bent-over rows (with dumbbells or a resistance band) – 3 sets of 10-12 reps
• Step-ups (use a sturdy chair or bench, alternate legs) – 3 sets of 10 reps per leg
• Plank hold – 3 sets of 20-30 seconds
• Bicep curls (dumbbells or resistance bands) – 3 sets of 10-12 reps
• Deadlifts (with dumbbells, focus on glutes and hamstrings) – 3 sets of 10-12 reps

Cool down: (5 minutes of stretching)

• Focus on hamstrings, quads, chest, and back.

Workout 2: Upper Body Strength (40 min)

Warm-up (5-7 minutes):

• Light arm swings, shoulder shrugs, and walking lunges

Main workout:

• Dumbbell chest press – 3 sets of 8-10 reps
• Lat pull-down (or assisted pull-ups if available) – 3 sets of 8-10 reps
• Dumbbell shoulder press – 3 sets of 8-10 reps
• Tricep dips (use a bench or sturdy surface) – 3 sets of 10 reps
• Hammer curls – 3 sets of 10-12 reps
• Renegade rows (dumbbells in a plank position) – 3 sets of 8-10 reps per side
• Lateral raises – 3 sets of 10-12 reps

Cool down: (5 minutes of stretching)

• Stretch shoulders, chest, and arms.
• No Lower body

Workout 3: Lower Body & Core Focus (45 min)

Warm-up (5-7 minutes):

• Light squats, hip circles, and side lunges

Main workout:

• Glute bridges – 3 sets of 12-15 reps
• Lunges (stationary or walking) – 3 sets of 8-10 reps per leg
• Leg press (if at the gym) or goblet squats (at home) – 3 sets of 10-12 reps
• Side leg raises (with or without ankle weights) – 3 sets of 12 reps per side
• Plank with leg lift – 3 sets of 10-12 reps per leg
• Russian twists – 3 sets of 20 twists
• Bird-dog – 3 sets of 10-12 reps per side

Cool down: (5 minutes of stretching)

• Focus on hamstrings, glutes, and core stretches.

Notes from Chat Gpt for 3 Menopause Strength Workouts

“These workouts are designed to help women in menopause maintain lean muscle, improve bone health, and boost metabolism. Encourage the women to lift heavier weights as they feel stronger while maintaining proper form. Always leave room for rest and recovery to support hormone balance.”

For menopause metabolism, a total body workout is generally better. Here's why:

• Boosts overall metabolism: Total body workouts engage multiple large muscle groups, which means more calorie burn both during and after the workout. This is great for combating the slower metabolism that often accompanies menopause.
• Time-efficient: A total body routine lets you hit all the major muscle groups in one session, perfect for those with busy schedules.
• Hormonal balance: Engaging the whole body in one session can help with better regulation of hormones like cortisol and insulin, which are crucial during menopause.
• More frequent stimulus: With total body workouts, you're stimulating your muscles more frequently, which helps preserve muscle mass key for maintaining a healthy metabolism.

Split routines can be effective too, but total body sessions may offer more metabolic bang for your buck during menopause.

Resources:

• 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/

Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/

Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/

Other Episodes You Might Like:.

• Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause/

Too Much or Not Enough Variety in Exercise in Menopause: https://www.flippingfifty.com/variety-in-exercise-in-menopause/

5 Exercise Changes in Menopause to Overcome a Plateau: https://www.flippingfifty.com/5-exercise-changes-in-menopause-to-overcome-a-plateau/