Build Bone Strength: Menopause Walk & Lift Workout (All Standing, No Repeats)

Build bone density with this 20 minute menopause workout. Use dumbbells while walking & stepping to load your bones and build strength at home. This session combines walking & stepping with dumbbell movements, specifically designed for those navigating menopause. We focus on standing exercises that maximise bone loading without the need for floor work or repetitive sets. Whether you are aiming to maintain bone density or simply want an efficient way to integrate weights into your daily movement, this routine provides a targeted approach to loading your bones safely and effectively. By combining cardio steps with strength training, this dumbbell workout keeps your heart rate up while challenging your muscles. It is a time-efficient method to ensure your bones get the specific stimulation they need during this life stage. All movements are standing, making this accessible for anyone needing a low-impact yet challenging session you can finish in 20 minutes. 🌸 Kirsty is a qualified fitness coach & personal trainer specialising in strength and wellbeing for women in midlife and menopause. Subscribe for weekly menopause workout routines, and let me know in the comments if you prefer dumbbells or bodyweight for your next session. 00:00 - Start 00:14 - March 01:05 - Squat Arm Sweeps 02:10 - Side Steps with Reach 03:10 - Reverse Lunge with Hammer Curl 04:11 - Squat to Bicep Curl 05:08 - Box Step with Overhead Press 06:11 - Bent Over Row 07:09 - Arnold Press 08:07 - Star Steps 09:08 - Upright Row 10:10 - Front to Lateral Raise Combo 11:11 - March with Heel Digs 12:10 - Calf Pedal with Weighted Hold 13:09 - Tricep Kickback 14:12 - Standing Ice Skater 15:11 - Side Bend to Offset Squat - Right 16:11 - Side Bend to Offset Squat - Left 17:08 - Cool Down