Looking to reduce inflammation, strengthen your body, and prevent osteoporosis? This beginner-friendly strength training program is tailored for women going through menopause.
These eight simple exercises are perfect for getting started, whether you're new to the gym or just need a structured routine.
How to use this program
Perform one exercise at a time, completing all three sets before moving on to the next.
This is especially helpful in a gym setting where you can’t reserve multiple machines at once.
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The program is quick and easy to complete, but highly effective for building strength and resilience.
Choosing the right weight
Pick a weight that’s challenging but still allows you to complete all 10 repetitions with good form.
A good rule is that you should only be able to do two more reps beyond your set. This ensures you’re training effectively without risking injury.
Dumbbell chest press
Focus: Chest, triceps, and front shoulders
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Lie on your back on a bench, either flat or slightly inclined, or on a mat on the floor.
Hold a dumbbell in each hand. Lower your arms until your elbows are below your shoulders, then press the weights up towards the ceiling.
Keep the movement slow and controlled.
Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
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Back extension
Focus: Lower back, glutes, and upper back
Lie face-down on a hyperextension bench, with your upper body hanging free.
Cross your arms over your chest or hold a weight plate. Lower your torso as far as possible, then raise it back up until your body is straight.
Inhale as you lower, exhale as you lift.
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Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Leg extension
Focus: Front of the thighs (quadriceps)
Sit in the leg extension machine with your feet under the lower pad and the top pad resting on your thighs.
Extend your legs upward until they are straight, then slowly lower them. Keep the movement controlled to maximize resistance.
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Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Leg curl
Focus: Hamstrings (back of thighs)
In this machine, place your feet above the lower pad. Curl your legs back as far as possible, then slowly return to the starting position.
This movement strengthens your hamstrings and helps balance your leg muscles.
Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Leg press
Focus: Thighs and glutes
Sit in the leg press machine and place your feet hip-width apart on the platform.
Lower the platform as far as you can without lifting your heels, then press it back up until your legs are extended. Inhale as you lower, exhale as you press.
Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Seated row
Focus: Back, biceps, and shoulders
Sit in the rowing machine with your feet on the platform and hold the handles. Keep a slight bend in your knees and a straight back.
Lean slightly back and pull the handles toward your body in a controlled motion. Avoid swinging your torso.
Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Lat pulldown
Focus: Upper back, shoulders, and biceps
Sit in the lat pulldown machine and grab the bar with a wide grip. Lean back slightly and keep your shoulders down.
Pull the bar down in front of your chest, bringing your elbows down to your sides, then slowly raise it again.
Reps: 3 sets of 10 repetitions. Rest for 1–2 minutes between each set.
Deadbug
Focus: Core and coordination
Lie on your back with your knees bent and lower legs parallel to the floor.
Extend your arms toward the ceiling. Lower one arm and the opposite leg toward the floor while keeping your lower back pressed into the mat.
Return to the start and switch sides. Keep your core engaged throughout.
Reps: 3 sets of 10 repetitions per side. Rest for 1–2 minutes between each set.
This article is based on information from Alt.dk.