Let’s face it—menopause can throw a lot at you. From fatigue and belly fat to muscle loss and a drop in confidence, it can feel like your body is no longer on your side. However, strength training during menopause is one of the most effective ways to take back your power.

You do not have to spend hours at the gym to get stronger and have more energy either.

You just need seven minutes. Yes, there is a 7-minute workout for women going through menopause that can help strengthen your bones, tone your muscles, and improve your mood.

I’ll guide you through each move, and all you need is a set of dumbbells and a little bit of your time.

7-Min Menopause Weights Workout— Quick Strength For Women 50+

1. Hip Hinge

Wake up those glutes and strengthen your spine.

Start with a move called the “Good Morning.” Hold your dumbbell close to your chest, hinge at the hips, and lower your torso until your back is flat.

Push through your heels to come back up and squeeze your glutes at the top.

For better bone density, which is very important when doing strength training during menopause, this exercise is great for your posture.

2. Overhead Squat

Build lower body strength and manage menopausal weight

With both hands on your dumbbell, lift it overhead. Drop into a squat while keeping your chest up as you bring it down. Push through your heels to rise again.

If you are going through menopause, this move can also help you keep your weight down.

And don’t worry if you’re new to this. Use a lighter dumbbell to get the movement right, and increase your weight as you grow stronger.

3. Dumbbell Clean and Press

Boost hormonal balance

Stand tall with a dumbbell in each hand. Drive them up to your shoulders and press overhead. Lower them with control and repeat.

This move works your whole body and burns a lot of calories. It also helps keep your hormones in balance, which is one of the best things about strength training during menopause. It makes you feel empowered from the inside out.

4. Russian Twists

Target that Menopause belly fat!

Sit tall, hold your dumbbell at belly level, and twist your torso side to side. Keep your hips still and your core engaged.

If belly fat has been a stubborn visitor, this one’s for you. It targets the midsection beautifully and enhances core strength. Combine this with consistent strength training during menopause, and you’ll start seeing real change.

5. Slow Bicep Curls

Define arms and build lean muscle

With your palms facing up, curl the dumbbells to your chest in one count, and lower slowly to the count of four.

That slower descent is where the magic happens—it’s called the eccentric phase, and it’s gold for building lean muscle. This is especially important for women over 50 aiming to maintain tone and strength.

6. Tricep Extensions

Say goodbye to bat wings!

Raise your dumbbell overhead and bend your arms to lower it behind your head. Straighten your arms and repeat with a four-count lower.

The back of your arms are a common problem area that this exercise is all about toning. When you do strength training regularly during menopause, it helps your triceps look great.

7. Close Stance Squats

Reverse midlife muscle loss!

Stand with your feet close together, knees soft, and squat with control. Feel those quads working?

This simple change in foot position works your thighs and helps fight muscle loss that comes with getting older, but we do not have to accept it.

Your Strength, Your Rules

You did it! You can do the circuit again, or even a third time for a full 30-minute workout, if you still feel excited. But if all you have today is 7 minutes, then that is more than enough.

Strength training during menopause doesn’t have to be complicated. In fact, it should feel empowering, supportive, and even joyful. You are taking care of your body and celebrating your strength while you work out.

Explore More

You should also try this effective workout: The Ultimate Strength Training Blueprint For Women Over 50

For a more organized workout routine, you can also check out our 14-Day Glow-Up Fitness Challenge, which includes strength training, low-impact cardio, mobility exercises, stretching, and balance exercises that you can do to keep flexible and fit.

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.