20 Min Standing Dumbbell Workout for Menopause | Build Strength Without Jumping

We're building strength today with a 20 minute workout - full body, all standing and no repeat - this dumbbell workout is perfect for women looking for strength training for women they can do at home. Get ready to feel stronger and more capable in midlife & all stages of menopause. I’m Kirsty, a qualified menopause fitness instructor & personal trainer and I create workouts designed specifically for women in menopause who want to feel strong, capable, and confident in their bodies again. Build strength, boost your energy, and feel strong again with this no jumping, no repeat full body workout designed with menopause in mind. This session is all about efficient, effective strength training — no complicated choreography, no high impact, just simple, powerful movements that help you build muscle, support bone health, and improve overall fitness. Whether you're getting back into a routine after a few days off or looking for a joint-friendly strength workout that still challenges you, this is a great place to start. 💪 What to expect: Full body strength workout No jumping (low impact) No repeat format to keep things engaging Dumbbells only Options throughout so you can work at your own level 🧠 Why strength training matters in menopause: Strength training supports muscle mass, bone density, and metabolic health — all of which become increasingly important during menopause. Regular resistance training can also help with energy levels, mood, and overall confidence. 🏋️ Equipment: Dumbbells (choose a weight that challenges you) If you enjoyed this workout, don’t forget to like, subscribe, and come back for more 💛 Session Timings: 00:00 - Start 00:10 - 2 Minute Warm Up 00:12 - Box Step with Push 01:05 - Tricep Flutters 02:09 - Glute Kickback - Right 03:09 - Glute Kickback - Left 04:09 - Lateral Raise Pulse 05:08 - Squat to Ice Skater 06:11 - Narrow to Wide Overhead Press 07:08 - Reverse Lunge with Hammer Curl 08:07 - Weighted Cross Body Punch 09:07 - Bicep Curl - Single to Double 10:09 - Narrow to Wide Squats 11:09 - Front Raise & Face Pull 12:09 - Lateral Lunge (Left) with Bicep Curl 13:06 - Lateral Lunge (Right) with Bicep Curl 14:07 - Calf Pedal to Overhead Press 15:07 - Dumbbell Y Press 16:07 - Reverse to Lateral Lunge - Right 17:07 - Reverse to Lateral Lunge - Left 18:08 - Tricep Kickback 19:17 - Cool Down