30-Minute Menopause Strength Workout | Build Muscle & Bone

30-Minute Menopause Muscle | Full-Body Strength Training

This 30-minute full-body strength class is designed specifically for women in perimenopause and post-menopause to support muscle, bone, and metabolic health.

In this workout, we’ll move through 6 effective strength exercises:

Deadlift to reverse lunge

Overhead press

Bicep curls

Wide squat

Halo rotation sits

Sneaky burpees

Strength training during menopause isn’t about building bulky muscle—it’s about maintaining strength, balance, and resilience as estrogen levels change. Resistance training supports bone density, joint stability, and metabolic health, while improving balance and coordination to reduce the risk of falls and injuries.

✨ Aim to strength train twice per week for best results
✨ Suitable for home workouts with dumbbells
✨ On-demand access—replay anytime to fit your schedule

Strong muscles help protect your body, support everyday movement, and keep you feeling capable and confident through every stage of menopause.
My mission is simple: to help you feel stronger, calmer, and more empowered in the body you’re in — no matter your age, size, or starting point. You don’t need to be flexible. You don’t need experience. Just show up as you are.

This is yoga for everyBODY — joyful, inclusive, and made to help you thrive.

Subscribe and join our growing community of empowered movers. You deserve to feel this good.