Menopause & perimenopause
Strength and impact for midlife
Weight-bearing strength work with dumbbells plus stepping — the kind of exercise the NHS highlights for menopause.
The NHS suggests focusing on weight-bearing exercise to build strength during perimenopause and menopause, which can help protect against weakening bones. This session pairs dumbbell strength moves with stepping, where your legs carry your weight.
If you have osteoporosis or have broken bones, check with your doctor or physiotherapist first (Royal Osteoporosis Society).
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Goblet squat |
3 × 10 reps | 1 min |
 Step-up Hold dumbbells if steady |
3 × 8 each leg | 1 min |
 Dumbbell Romanian deadlift |
3 × 10 reps | 1 min |
 Bent-over dumbbell row |
3 × 10 reps | 1 min |
 Dumbbell shoulder press |
2 × 10 reps | 1 min |
| Basic step (aerobic step) Brisk stepping |
2 min | 30 sec |
 Calf raise |
2 × 15 reps | 30 sec |
Cool-down 3 min
- Easy march to bring your breathing down1 min
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Standing thigh stretch, holding a chair, left20 sec
- Standing thigh stretch, holding a chair, right20 sec
- Chest stretch, hands clasped behind you20 sec
- Sideways bend, both sides20 sec
Watch
Sources
- NHS: Things you can do to help menopause and perimenopause symptoms — checked 3 Oct 2026
- Royal Osteoporosis Society: Exercise for bones — checked 3 Oct 2026