Strength Training for Menopause: 12 Effective Home Exercises

Natalie Upp
Apr 26, 2024
2 min read

Updated: Feb 10

If I were to simplify what all peri to postmenopausal women should be focused on it would be: quality sleep, stress management, and building muscle mass. These three pillars are not only essential for overall health but also for fat loss, improving bone density, and enhancing functional strength for daily activities.

Today we're focusing on building muscle and strength training for menopause success. Did you know that after 30, research has shown we lose 3-8% of our muscle per decade? If you are not working on keeping strength, you are putting yourself at risk for falls and broken bones the older you get.

So to help, I'm sharing my favorite 12 home exercises specifically tailored to help combat the effects of menopause and aging. Plus, I'll highlight the muscles targeted by each exercise, so you can understand the full benefits.

I'll list the exercises in this article, but to really learn the proper form and how to put them together for a workout, CHECK OUT THE ACCOMPANYING VIDEO. Let's jump right into those exercises! I'm showing you a stable and functional exercise alongside a version that will better challenge your core and balance.

Lower Body Exercises:

Glute Bridge

Targets: Glutes, Hamstrings, Core

Benefits: Improves hip strength and stability, enhances glute activation.

Single-Leg Glute Bridge

Targets: Glutes, Hamstrings, Core

Benefits: Increases unilateral strength and stability, improves balance.

Plie Squat

Targets: Quadriceps, Inner Thighs, Glutes

Benefits: Strengthens lower body muscles, enhances hip mobility.

Bulgarian Split Squat

Targets: Quadriceps, Glutes, Hamstrings, Calves, Core

Benefits: Builds single-leg strength, improves balance and coordination.

Deadlift

Targets: Hamstrings, Glutes, Lower Back

Benefits: Enhances posterior chain strength, improves hip hinge mechanics.

Single-Leg Deadlift

Targets: Hamstrings, Glutes, Calves, Core

Benefits: Develops unilateral strength and stability; improves balance.

Upper Body Exercises:

Bent-over Row

Targets: Back (Lats, Rhomboids), Biceps

Benefits: Strengthens upper back muscles, improves posture.

Renegade Row

Targets: Back, Shoulders, Core

Benefits: Engages multiple muscle groups; improves core stability.

Incline Push-Up

Targets: Chest, Shoulders, Triceps, Core

Benefits: Builds upper body strength; enhances shoulder and core stability.

Single-Arm Chest Press

Targets: Chest, Shoulders, Triceps

Benefits: Improves unilateral strength; enhances core stability.

Overhead Press

Targets: Shoulders, Triceps

Benefits: Strengthens shoulder muscles; improves upper body pressing strength.

Split Stance Single-Arm Press

Targets: Shoulders, Triceps, Core

Benefits: Enhances stability; improves unilateral strength and coordination.

Incorporating these 12 exercises into your workout routine can make a significant difference in your menopausal journey. Remember, building muscle is not just about aesthetics; it's about improving overall health, function, and vitality. Focus on proper form, gradually increase intensity, and listen to your body's cues.

MY FAVORITE WORKOUT RESOURCES: