Menopause Fitness: 5 Strength Moves Every Woman Over 40 Should Know

When you hit your 40s (and beyond), something starts to shift. You might notice weight creeping on—especially around your belly—even though you're eating less and moving more. You may feel a little weaker, a little stiffer, and a lot more frustrated.

Here’s what’s really going on:
Hormones are changing.
Muscle mass is declining.
Metabolism is slowing.

But here’s the good news—you’re not powerless. In fact, strength training is one of the most effective tools you can use during menopause to reclaim your body, reset your metabolism, and boost your energy. And it doesn’t have to be complicated.

These five simple strength moves are designed specifically with midlife women in mind. They’re low-impact, joint-friendly, and supportive of your hormonal shifts.

1. Glute Bridges

Why this move matters:
Estrogen helps maintain muscle mass around the hips, but when levels drop in perimenopause and menopause, that strength starts to fade. The result? A weaker backside, achy hips, and poor posture.

Glute bridges help you strengthen your glutes and lower back, support pelvic floor function, and reduce lower back discomfort.

How to do it:
Lie on your back with your knees bent and feet flat. Press your heels into the ground and lift your hips, squeezing your glutes at the top. Lower slowly.
Start with 2–3 sets of 12–15 reps.

Tip: Place a yoga block or pillow between your knees and squeeze gently to activate your inner thighs.

2. Wall Push-Ups

Why this move matters:
Upper body strength naturally declines with age. Wall push-ups help counteract this loss without putting pressure on the shoulders or wrists—perfect if you’re new to strength training or dealing with joint sensitivity.

This move helps tone your arms, strengthen your chest and upper back, and support better bone health.

How to do it:
Stand facing a wall. Place your palms at shoulder height. Step back slightly and bend your elbows to bring your chest toward the wall. Press back to start.
Do 10–15 slow, controlled reps.

3. Chair Squats

Why this move matters:
Squats mimic real-life movements—like sitting, lifting, and climbing stairs. They’re incredibly effective for building strength in your legs and glutes, improving circulation, and supporting bone health.

How to do it:
Stand in front of a sturdy chair. Lower your body to sit down slowly, then press back up using only your legs.
Start with 2 sets of 10–12 reps.

To add a challenge, hold light weights or water bottles in your hands.

4. Dead Bugs

Why this move matters:
Hormonal changes can lead to core weakness and more belly fat. Dead bugs target deep core muscles without straining your back, making them ideal for midlife women.

This move improves core stability, supports digestion, and helps reduce low back pain.

How to do it:
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your opposite arm and leg toward the floor while keeping your back flat. Return to center and repeat on the other side.
Do 8–10 reps per side.

5. Bent-Over Rows (Using Bottles, Cans, or Dumbbells)

Why this move matters:
As estrogen declines, so does upper body muscle tone, which affects posture and confidence. Rows help strengthen your back, shoulders, and arms all at once.

They also help reduce that rounded posture and build the kind of strength you feel every day.

How to do it:
Hold a light weight in each hand. Hinge slightly forward from your hips and let your arms hang down. Pull your elbows back like you're rowing, squeezing your shoulder blades together. Lower slowly.
Start with 2 sets of 10 reps.

Why These 5 Moves Work in Midlife

These aren't just beginner-friendly exercises. They’re carefully chosen to align with what your body needs during perimenopause and menopause. At this stage of life, endless cardio and high-intensity training can spike cortisol and leave you feeling exhausted.

But strength training—especially moves like these—supports lean muscle, balances hormones, boosts metabolism, and increases energy. All without pushing your body into stress overload.

Even 15 minutes, two to three times a week, can lead to more strength, less belly fat, better posture, and greater overall confidence.

Want to Know What Else Your Body Is Trying to Tell You?

These exercises are just the tip of the iceberg.

If you’re navigating midlife changes and wondering:

• Why is the scale stuck no matter what I eat?

• Why does my belly feel so bloated?

• Why am I tired even when I rest?

• And what can I actually do that works with my hormones?

Then it's time to go deeper—with Menopause Uncovered.

Have a read of our Menopause Uncovered Guide because menopause isn’t the end—it’s the beginning of your most powerful, informed, and energized chapter yet.