Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time?

Well, what if I could give you arm work that works… without the extra 20 minutes? 

In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause.

If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!! 

 

Triceps

Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable. 

 

Biceps 

I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example.

 

Shoulders

Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise. 

Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently. 

 

Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it. 

 

Get Stronger, Leaner, Better Effective Short Workouts in Menopause!

 

Other Episodes You Might Like:

• Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why)

Next Episode - Whole Body Vibration for Menopause

More Like This - 3 Short Strength Training Session Strategies for Women in Menopause

 

Resources: 

• Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.