The short version
- Train movements, not body parts: squat, hinge, push, pull, carry and brace.
- Guidelines call for muscle-strengthening work for all major muscle groups on two or more days a week.
- Resistance training is the best-supported way to build muscle after menopause.
- Start with two sets of 8 to 12 repetitions and add weight when the last two feel easy.
- Add 150 minutes or more of brisk walking or other aerobic activity across the week.
Why these ten
Lean mass begins to fall at the start of the menopause transition.4 Resistance training reverses that: pooled studies in postmenopausal and older women show gains in lean mass, and a review of 101 trials found it was the most effective exercise type for building muscle.2,3 The World Health Organization recommends strengthening all major muscle groups on two or more days a week.1 These ten moves do that with a chair, a mat and two dumbbells.
| Exercise | Why it matters after 50 | How much |
|---|---|---|
| 1. Squat | Keeps you able to get out of a chair, a car and off the floor | 2 to 3 sets of 10 |
| 2. Hip hinge (dumbbell deadlift) | Teaches safe lifting and strengthens the back of the body | 2 to 3 sets of 10 |
| 3. Glute bridge | Strengthens the hips without loading the knees | 2 sets of 12 |
| 4. Step-up | Builds single-leg strength and balance for stairs | 2 sets of 8 each leg |
| 5. Incline push-up | Upper-body pushing strength at a level anyone can start | 2 to 3 sets of 8 to 12 |
| 6. Dumbbell row | Counters rounded shoulders and strengthens the upper back | 2 to 3 sets of 10 |
| 7. Overhead press | Lets you lift things onto a high shelf safely | 2 sets of 10 |
| 8. Plank | Trains the core to hold the spine steady | 2 holds of 20 to 30 seconds |
| 9. Dead bug | Core control that is gentle on the back | 2 sets of 10 each side |
| 10. Hip flexor stretch | Opens hips tightened by sitting | 30 seconds each side |
Each link opens the exercise with start and finish photos and step-by-step instructions.
Need more than general advice? Our community offers professional, personalized nutrition and exercise plans. Join the Fit Over 40 community
How to turn them into a workout
Do exercises 1 to 9 in order, rest 60 to 90 seconds between sets, and finish with the stretch. That takes about 35 minutes. Prefer a ready-made session? These plans use the same moves:
- Full-body dumbbell workout for beginners
- No-equipment workout for beginners
- Illustrated 12-week strength routine
The eleventh exercise: walking
Strength work builds muscle. Aerobic activity does more for fat loss and trains the heart.2 Aim for 150 to 300 minutes of moderate activity a week.1 See how many steps a day you need and cardio or weights: which is better?
What you need
A sturdy chair, a mat and two pairs of dumbbells cover everything here. Our guide to home workout equipment for women over 50 explains what to buy first and what to skip.
Common questions
How often should a woman over 50 do these exercises?
Two or three times a week, with at least one rest day between sessions. That matches health guidelines and the training programs used in studies of postmenopausal women.1,3
What weight should I start with?
Choose a weight you can lift 10 to 12 times with good form while the last two repetitions feel hard. For many beginners that is 5 to 8 pounds for upper-body moves and 10 to 15 pounds for squats and hinges.
Are these safe with bad knees or a bad back?
Most can be adapted, for example by squatting to a higher chair or doing push-ups against a wall. If you have a diagnosed joint or spine condition, ask your doctor or a physical therapist which versions suit you.
References
- World Health Organization. Physical activity: fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity
- Khalafi M, Habibi Maleki A, Sakhaei MH, et al. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Front Endocrinol. 2023;14:1183765. https://pubmed.ncbi.nlm.nih.gov/37388207/
- Thomas E, Gentile A, Lakicevic N, et al. The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Aging Clin Exp Res. 2021. https://doi.org/10.1007/s40520-021-01853-8
- Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5):e124865. https://doi.org/10.1172/jci.insight.124865
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
Spotted an error? Tell us and we will check it.
Workouts to try
Full-body dumbbell workout for beginners30 minutes, 7 exercises
Lower body and glute workout30 minutes, 6 exercises
Upper body and posture workout30 minutes, 7 exercises