7 Minute Strength Workout To Ease Menopause Symptoms! Menopause symptoms like weight gain, low energy, mood swings, or muscle loss? You’re not alone — and there’s one proven solution that works: strength training.
This 7-minute full-body workout using just one set of dumbbells is designed for women over 50 who are short on time but serious about results. You’ll complete one set of 7 powerful exercises, targeting all major muscle groups to boost metabolism, balance hormones, improve bone density, and ease menopause symptoms.
Why Strength Training is Essential During Menopause:
According to a 2022 study published in Menopause: The Journal of the North American Menopause Society, resistance training significantly reduces abdominal fat, increases lean muscle mass, and improves mood and energy levels in postmenopausal women.
Source: https://www.menopause.org/docs/default-source/professional/nams-2022-position-statement.pdf
What You’ll Get in 7 Minutes:
7 full-body strength exercises
A single set — perfect for busy mornings or lunch breaks
Weight-bearing moves that support bone health and fight sarcopenia
Low-impact, joint-friendly format
Designed to relieve symptoms of hormonal imbalance
This is quick, doable, and incredibly effective. Stick with it daily and start feeling stronger, more energized, and in control of your body again.
Let me know in the comments: What’s your #1 menopause symptom you’re working on right now? I’d love to help
0:00 - Intro to 7-Minute Menopause Symptom Relief Workout
0:24 - How to Do Hip Hinge with Dumbbell for Bone Density
1:14 - Overhead Squat for Menopause Weight Management
2:15 - Dumbbell Clean and Press for Hormone Balance
3:21 - Russian Twists to Reduce Menopause Belly Fat
4:20 - Slow Tempo Bicep Curls for Over 50 Arm Definition
5:22 - Tricep Extensions to Target Menopausal Arm Changes
6:24 - Close Stance Squats for Midlife Muscle Loss Prevention
7:28 - Workout Benefits & Menopause Strength Training Tips
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DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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