Menopause Strength Workout | 20 Min Full Body with Dumbbells

Day 15: Welcome to the Menopause Strength Plan! This session features a full body strength workout designed to support women through menopause. Grab your dumbbells for this effective weighted workout, focusing on major muscle groups for everyday strength. This comprehensive menopause exercise session includes a warm-up, main workout, and a cool-down to keep you feeling strong and capable.

The Menopause Strength Plan is a structured approach to strength, nutrition, and wellbeing designed to support women through all stages of menopause - from perimenopause through to post menopause.

If you’re feeling tired, overwhelmed, or unsure how to exercise and look after yourself at this stage of life, you’re in the right place. This channel focuses on realistic, supportive workouts and guidance that fit around real life — not extremes or perfection.

This session is about feeling capable and strong — not pushing through exhaustion.

Throughout January, sessions are released as part of a weekly rhythm:
Strength • Nutrition • Strength • Wellness • Strength

This structure helps you build strength while supporting recovery, energy, and long-term consistency.

You’re encouraged to work at your own pace and take options where needed. If you’re managing injuries or health conditions, always choose what feels right for your body.

If you’d like to train with me regularly, you can explore the rest of the Menopause Strength Plan here on the channel, or join the community for ongoing structured workouts and support.

Session Timings:
00:00 - Start
00:19 - Warm Up
00:22 - Cross Body Punch
01:15 - Reverse Foot Tap
02:15 - Woodchop - Right
03:15 - Woodchop - Left
04:12 - Step Back, Kick Forwards - Right
05:17 - Step Back, Kick Forwards - Left
06:17 - Lateral Lunge, Bicep Curl - Right
07:19 - Lateral Lunge, Bicep Curl - Left
08:15 - Reverse Lunge Front Raise
09:16 - Reverse Lunge Hammer Curl
10:16 - Squat Diagonal Press - Right
11:15 - Squat Diagonal Press - Left
12:15 - Weighted Diagonal Crunch - Right
13:17 - Weighted Diagonal Crunch - Left
14:17 - Hammer Curl Combo - Right
15:16 - Hammer Curl Combo - Left
16:14 - Finisher
18:37 - COOL DOWN