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A 30-Minute Full-Body Strength Workout for Women in Menopause

A 30-Minute Full-Body Strength Workout for Women in Menopause

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Schellea

A 30-Minute Full-Body Strength Workout for Women in Menopause

Full-Body Dumbbell Workout for Women in Menopause

For women over 50, it can be challenging to deal with the changes that come with menopause. 

One of the most effective ways to combat these changes and promote overall well-being is through strength training. 

This 30-minute full-body dumbbell workout is specifically designed to help you build muscle, increase strength, and enhance longevity. It’ll also  help increase your fitness level and promote a healthier, stronger body as you age.

So, if you’re looking to push back against  menopause symptoms, stabilize your weight, build strength, feel strong, and work towards longevity, this 30-minute full-body strength workout for women in menopause is designed just for you!

Why Strength Training is Essential During Menopause

During menopause, women can lose up to 1% of their muscle mass each year. Over time, this can lead to decreased metabolism, weaker bones, and reduced overall strength. 

You can reverse these effects by adding a muscle-building routine to your weekly schedule. This will help you stay healthy and strong.

There are seven exercises in this 30-minute dumbbell workout. You should do each one for 45 seconds and then rest for 15 seconds. It is important to do each exercise three times to really build muscle. If you do this workout three times a week, you will start to notice improvements in your strength and overall fitness.

You’ll need dumbbells for this routine. It’s a good idea to have a few different weights at hand. Here’s a simple rule of thumb: if you can easily complete 8-10 reps, it’s time to increase the weight. On the flip side, if lifting becomes too difficult after five or six reps, opt for a lighter weight. 

Before adding more weight, work on improving your form. Good form makes sure you’re working the right muscles and keeps you from getting hurt.

Step-By-Step Strength Workout for Women in Menopause

Deadlift 

This exercise  targets your hamstrings, glutes, lower back, and quads. Keep your back flat as you hinge at the hips and lower the dumbbells. Squeeze your glutes at the top for maximum effect.

Muscles Targeted: Hamstrings, glutes, lower back, and quads.

Sumo Squat

 With a wide stance and your knees pointing out, this squat variation works your glutes and thighs. Lower into a squat and engage your core for stability.

Muscles Targeted: Glutes, thighs, and legs.

Shoulder Press (Alternating) 

Build shoulder strength by pressing the dumbbells overhead. Alternate between the left and right arms, then press with both arms together.

Muscles Targeted: Shoulders and upper arms.

Bent Over Row 

This exercise strengthens your back, biceps, and triceps. Keep your back straight and squeeze your shoulder blades as you pull the dumbbells towards you.

Muscles Targeted: Back, shoulders, biceps, triceps, and forearms.

Reverse Lunge 

Step back and lower your knee towards the floor, targeting the quads, hamstrings, and glutes. If you have sensitive knees, take smaller, more controlled steps. 

Muscles Targeted: Quads, hamstrings, and glutes.

Tricep Kickbacks

A great move for toning your triceps. Ensure the weight isn’t too heavy, as this can compromise your form and result in shaking arms.

Muscles Targeted: Triceps (bat wings).

Abdominal Twist 

Work your core by twisting from side to side with a dumbbell. Keep your torso facing forward and engage your abs throughout.

Muscles Targeted: Abdominals and obliques.

Tips for Progression

Full-Body Dumbbell Workout for Women in Menopause

One common concern for many women over 50 engaging in a strength workout for women in menopause is whether they can lift heavier weights. If you find yourself stuck at a certain weight (like 2 or 3 kg), keep a heavier dumbbell nearby.

You don’t need to use it right away, but during your third round, give it a try. You may surprise yourself with how adaptable your body can be!

Challenging your muscles with progressive overload is essential for growth in any strength workout for women in menopause. Even lifting a heavier weight for just a few reps can make a big difference.

Closing Thoughts

As women over 50, we lose about 1% of our muscle mass each year. You can stop this process, though, by adding strength training to your routine. This will help you build muscle, speed up your metabolism, and protect your bones. Every rep you complete in this workout is an investment in your strength and longevity.

Consistency is the secret to long-term success. Aim for weight training at least three times a week to ensure you stay strong, fit, and healthy. The goal isn’t to be skinny—it’s to be strong, confident, and ready for whatever life brings.

Remember, the progress you make in each session is something to be proud of. Whether you’re lifting a little heavier or mastering your form, every step counts.

So, grab those dumbbells, follow along with the workout, and feel the strength you’re building. Your future self will thank you for the work you’re putting in today!

Explore More

If you’re ready for more strength workouts for women in menopause, try this workout to complement what you’ve just done.

CHECK OUT: 4 Best Strength Exercises To Do Regularly in Your 50s

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Latest Video

In this heartfelt video, I share a deeply personal story about the loss of my beloved dog, Buddy, and the impact he had on my life and the lives of many of you who worked out alongside him. Losing a pet is a painful experience, and if you're grieving a pet or struggling with how to cope with pet loss, I hope my journey brings you some comfort. Buddy brought so much joy, and his absence is a profound loss that has left me reflecting on the lessons and love he brought into my life. Join me as I navigate the grief, gratitude, and countless emotions that come with saying goodbye to my angel. I'd love to hear your stories about your pets and the special bond you share with them. Thank you for being a part of this journey with me. #petlosssupportgroup #dealingwithpetdeath #supportforpetowners #petlover 

CHAPTERS:
00:00 - The hardest video I've ever had to make
00:46 - The joy Buddy brought into my life
04:59 - The night Buddy passed away

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…………………………………………………………………………………………….
#fabulous50s #petlover #petloss

In this heartfelt video, I share a deeply personal story about the loss of my beloved dog, Buddy, and the impact he had on my life and the lives of many of you who worked out alongside him. Losing a pet is a painful experience, and if you're grieving a pet or struggling with how to cope with pet loss, I hope my journey brings you some comfort. Buddy brought so much joy, and his absence is a profound loss that has left me reflecting on the lessons and love he brought into my life. Join me as I navigate the grief, gratitude, and countless emotions that come with saying goodbye to my angel. I'd love to hear your stories about your pets and the special bond you share with them. Thank you for being a part of this journey with me. #petlosssupportgroup #dealingwithpetdeath #supportforpetowners #petlover

CHAPTERS:
00:00 - The hardest video I've ever had to make
00:46 - The joy Buddy brought into my life
04:59 - The night Buddy passed away

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
#fabulous50s #petlover #petloss

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmFoQUV3TE1neWo0
fabulous50s 1.9M

Goodbye Buddy...R.I.P ❤️ Pet Loss And Grief!

fabulous50s November 3rd

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

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Take the 14 day weightloss challenge

Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

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