Nov 1, 2024
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:
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