10-minute dumbbell leg workout for women over 50—age-appropriate, low-impact, and joint-friendly. Follow along at home to strengthen, tone, and slim your glutes, hamstrings, and quads (lower body workout) with 10 leg exercises, 45 seconds on / 15 seconds rest. This menopause-friendly strength training session builds lower-body power, improves balance, and supports everyday mobility—no jumping, knee-friendly options shown.
What to expect:
10 standing moves targeting legs + glutes for definition and stability
Safe tempo, clear form cues, and chair-assisted options for sore knees/hips
Perfect for menopausal and perimenopausal women and anyone 50+ wanting strong, lean legs
Equipment: 1 dumbbell and a step. No step box? Use the bottom stair, a sturdy low bench, or firm ottoman on a non-slip surface (or do flat-floor alternatives).
Benefits: Build leg strength for better balance and confidence Muscle toning to help slim the legs alongside healthy nutrition Supportive, bone-friendly training you can do at home in 10 minutes
Format: 10 rounds × 45s work / 15s rest. Follow my cues for posture, core bracing, and knee alignment.
Who it’s for: Beginners to intermediate, women over 50, menopause-safe, low-impact home workout, knee-friendly leg day.
Warm up first and cool down after. Listen to your body and consult your healthcare professional if needed. Ready to feel stronger from the ground up? Press play and let’s train those legs!
