Strength & exercise
Muscle is the tissue the menopause transition takes away and the one training gives back. Every routine here is drawn move by move, starts at beginner level, and tells you exactly how to progress.
Guides in this topic
- The 10 best exercises for women over 50
Ten exercises that cover every major muscle group, with photos, why each one matters after 50, and how many to do.
- Strength training after 40: an illustrated beginner routine
Eight strength moves for women in perimenopause and menopause, drawn step by step, with a 12-week plan that tells you when to add weight.
- How many steps a day do women over 50 need?
What a study of nearly 17,000 older women found about daily steps and longevity, why 10,000 is not a magic number, and a plan to build up safely.
- Home workout equipment for women over 50: what you really need
The few pieces of home exercise equipment worth buying after 50, how to choose them, what to add later, and what to skip.
- Fitness trackers and smartwatches for women over 50: which features matter
A buyer's checklist for fitness trackers and smartwatches after 50: step counting, heart rate, sleep tracking, safety features and how to use the numbers.
- Cardio or weights in menopause: which is better?
What 101 trials show about aerobic and resistance exercise after menopause, how much of each you need, and how to fit both into one week.
Workouts with step-by-step photos
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
10-minute core workout10 minutes, 6 exercises
Resistance band workout at home25 minutes, 7 exercises- No-equipment workout for beginners20 minutes, 7 exercises
20-minute arm and shoulder workout20 minutes, 6 exercises
Full-body stretch routine12 minutes, 10 exercises
From other topics
- How to lose weight after 50: a realistic plan for women
A seven-step plan for women over 50 based on what trials and long-term studies show: protect muscle, walk more, eat enough protein, and measure your waist.
- Menopause sleep problems: why you wake up and what helps
Why menopause disrupts sleep, the habits the National Institute on Aging recommends, how CBT for insomnia works, and when to see a doctor.
- Menopause belly fat: what causes it and what actually reduces it
Why fat moves to the waist during the menopause transition, what long-term studies measured, and the habits with trial evidence behind them.
- Menopause symptoms: the full list and how long they last
The symptoms of perimenopause and menopause, the average age it happens, how long symptoms last, and the bleeding changes that need a doctor.
- Menopause supplements: what works, what doesn't, and what is risky
What US health agencies and The Menopause Society say about black cohosh, soy, DHEA, magnesium, calcium, vitamin D and omega-3 in menopause.