The Best Strength Exercises for Menopause: A Practical Guide for Beginners and Beyond
Choosing strength exercises during perimenopause or menopause can feel confusing, particularly when different programmes recommend different movements.
Should you squat, deadlift, use resistance bands or start with gym machines? Which exercises are worth learning first? And how can you adapt them if you're new to strength training or returning after a break?
Rather than looking for one perfect exercise, it helps to understand the main movement patterns involved in strength training. These provide a practical framework for choosing exercises that work different muscle groups and suit your current ability, equipment and experience.
You don't need to perform every exercise or master every movement at once. The aim is to select a manageable range, learn the technique and adjust the difficulty as you develop.
This guide focuses on which strength exercises you might choose and how to adapt them. If you'd like to understand the wider benefits of resistance training during menopause and how to begin building a routine, read my guide to Strength Training During Menopause: Benefits and How to Get Started.
The Seven Main Strength-Training Movement Patterns
A useful way to organise strength exercises is by movement pattern. Each pattern involves different combinations of muscles and movements used in everyday life.
The examples below are starting points rather than a prescribed workout. The most appropriate exercise will depend on your experience, mobility, health, available equipment and goals.
1. Squat: Sitting Down and Standing Up
What it trains: Primarily the quadriceps and gluteal muscles, alongside other muscles that help stabilise your body.
Squat variations involve bending your hips and knees, then straightening them to return to standing. This movement pattern is useful for developing strength for everyday activities such as getting up from a chair.
Beginner option: Chair squat
Stand in front of a stable chair, with your feet positioned comfortably.
Bend your hips and knees to lower yourself towards the seat.
Touch the chair lightly, or sit down if you need the additional support.
Push through your feet to return to standing.
Use a chair height and range of movement that feel manageable. You can use your hands for support if needed.
Possible progression: As you become more comfortable, you might try a bodyweight squat without the chair, then consider adding a suitable weight.
There is no need to progress until the current version feels controlled and appropriate for you.
2. Hip Hinge: Learning to Bend at the Hips
What it trains: Primarily the glutes and hamstrings, with the trunk muscles helping to stabilise your body.
A hip hinge involves moving your hips backwards while maintaining control of your trunk. It is a useful movement pattern to learn because it features in exercises such as Romanian deadlifts.
Beginner option: Unloaded hip hinge
Stand with your feet about hip-width apart.
Soften your knees.
Move your hips backwards while keeping your trunk controlled.
Return to standing by bringing your hips forwards.
Practise the movement without weights first, using a comfortable range.
Possible progression: A Romanian deadlift with light dumbbells may be an option once you've learnt the movement and can perform it comfortably. Other deadlift variations may be suitable depending on your experience and the guidance available to you.
Deadlifts are not compulsory. Choose an exercise that suits your ability rather than assuming you need to lift from the floor to make progress.
3. Push: Moving Resistance Away From You
What it trains: Depending on the exercise, the chest, shoulders and triceps, with other muscles contributing to stability.
Pushing exercises include movements in which you move your body away from a surface or press a weight away from you.
Beginner option: Wall push-up
Stand facing a wall, placing your hands against it at a comfortable height.
Bend your elbows to bring your body towards the wall.
Push through your hands to return to the starting position.
Keep the movement controlled and use a range that feels comfortable.
Possible progressions include:
Wall push-ups.
Incline push-ups against a stable, appropriately positioned surface.
Push-ups from a lower incline, if suitable.
Dumbbell chest presses or other pressing exercises.
An overhead press is another pushing exercise, but it involves a different movement and places different demands on the shoulders. It isn't necessary to include every pressing variation in one programme.
4. Pull: Bringing Resistance Towards You
What it trains: Depending on the exercise, muscles of the back and arms, including the latissimus dorsi, upper-back muscles and biceps.
Pulling exercises complement pushing movements and help develop upper-body strength.
Beginner option: Resistance-band row
Secure the band according to the manufacturer's instructions.
Hold the band with your arms extended in front of you.
Draw your elbows backwards, bringing your hands towards your torso.
Return to the starting position slowly and with control.
Make sure the band is securely positioned and suitable for the exercise.
Possible progressions include:
Resistance-band rows.
Dumbbell rows with appropriate support.
Seated cable rows using gym equipment.
Choose a resistance that allows you to control both the pulling and returning phases of the movement. If you are unsure how to set up the equipment, ask a suitably qualified instructor for guidance.
5. Carry: Walking While Holding a Load
What it trains: Grip and forearm strength, with the trunk and other muscles helping to maintain posture and stability.
Carries involve holding a weight while walking a short distance. They are a practical exercise option, although they are not essential for every programme.
Example: Farmer's carry
Choose a light, manageable weight for each hand.
Stand upright, holding the weights by your sides.
Walk a short, clear distance at a controlled pace.
Put the weights down safely and rest before repeating.
Keep the weights manageable enough that you can walk with control. Avoid holding your breath, leaning excessively or continuing when your grip or posture is deteriorating.
Possible progression: You might gradually increase the distance or use a slightly heavier load, provided the movement remains controlled and appropriate for you.
If carrying weights is uncomfortable or you have balance, grip or mobility concerns, choose a different exercise or seek suitable guidance.
6. Step-Up or Split Squat: Developing Lower-Body Strength
What it trains: Primarily the quadriceps and glutes, alongside other muscles involved in balance and stability.
Single-leg exercises can help you practise controlling your body while one leg does more of the work. They can also be more demanding than bilateral exercises, so start with an appropriate variation.
Beginner option: Supported step-up
Choose a low, stable step.
Hold a secure support if needed.
Place one foot fully on the step.
Step up with control, then return to the floor carefully.
Repeat on the other side if appropriate.
The step should be low enough for you to complete the movement without forcing your range or losing control.
Other options include:
Supported split squats.
Sit-to-stands with a staggered stance, if appropriate.
Gradually progressing step-ups.
Walking lunges are not a necessary starting point. More demanding single-leg exercises can be introduced later if they suit your ability and goals.
7. Core Stability: Supporting Controlled Movement
What it trains: The muscles that help control and stabilise your trunk during movement.
Core training doesn't have to mean completing long sets of sit-ups. You can practise trunk control through a range of exercises, depending on your ability and goals.
Beginner option: Dead bug
Lie on your back with your knees bent and raised, if comfortable.
Keep your trunk controlled and breathe normally.
Slowly lower one arm or leg, using a range you can manage without losing control.
Return to the starting position and repeat on the other side.
If this position is uncomfortable or difficult, choose a simpler alternative or seek appropriate guidance.
Other options include:
Modified planks.
Bird-dog variations.
Other controlled trunk-stability exercises.
Carries and many compound strength exercises also require your trunk muscles to contribute to stability. You don't necessarily need a separate core exercise in every session.
If you're completely new to exercise and aren't sure where to begin, my guide to starting exercise during menopause will help you think about manageable first steps before exploring different strength exercises.
How to Choose Exercises That Suit You
You don't need to select one exercise from every category immediately. Start by considering your current experience, the equipment you have access to and the movements you can perform comfortably.
If you're new to strength training
Choose simple variations that allow you to learn the movement without struggling to control it.
For example, you might begin with chair squats, wall push-ups, unloaded hip hinges and resistance-band rows, depending on your ability and circumstances.
You can then build on these as you gain experience.
If you're unsure how to start exercising in the first place, my guide to starting exercise during menopause explores the practical considerations involved in getting going.
If you already have some experience
You may be ready to use dumbbells, more challenging bodyweight variations or other forms of resistance.
Choose exercises that provide an appropriate challenge without compromising your control or technique. You can adjust the weight, repetitions, range of movement or exercise variation to suit your current level.
You don't need to make every exercise more difficult at the same time.
If you train at home
Bodyweight exercises, resistance bands and dumbbells can provide a range of options without requiring a gym membership.
Think about the space you have available, how you can store equipment safely and which exercises you can perform comfortably.
You can develop a useful selection of exercises at home, although the equipment available may influence how you progress over time.
If you train in a gym
Machines, cables, dumbbells and barbells offer different ways to challenge your muscles.
Machines may provide a useful introduction to particular movements, while free weights require you to control the equipment throughout the exercise. Neither is automatically the better choice.
Ask a suitably qualified instructor to demonstrate unfamiliar equipment and help you adjust it appropriately.
If you're nervous about the weights area or unsure how to use gym equipment, read Scared of the Gym? How to Start Strength Training With Confidence During Menopause.
How Heavy Should the Weights Be?
There isn't one weight that is right for everyone.
The appropriate resistance depends on the exercise, your experience, your goals and your ability to maintain good technique.
As a general principle, choose a load that challenges you while still allowing you to complete the planned repetitions with control. You shouldn't need to swing the weights, rush the movement or compromise your technique to finish.
If you're new to lifting, start conservatively while you learn the exercise. You can adjust the load as you become more familiar with the movement.
You also don't need to reach complete muscular exhaustion in every set to make progress.
If you have a health condition, pain, an injury or specific exercise restrictions, seek appropriate professional guidance before deciding how much resistance to use.
How Do You Progress an Exercise?
Progression means gradually adjusting the challenge as your ability develops. It doesn't always mean lifting heavier weights.
Depending on the exercise, you might:
Increase the resistance: Use a slightly heavier weight or a suitable stronger resistance band.
Complete more repetitions: Add a repetition or two while maintaining control.
Improve your technique: Perform the same exercise with greater control and confidence.
Adjust the variation: Move to a more challenging version when the current one becomes manageable.
Increase the range of movement: If appropriate for your mobility, comfort and exercise, gradually work through a larger range.
Change one aspect at a time so you can assess how the adjustment feels.
If a movement becomes painful, your technique deteriorates or you struggle to recover, don't assume that pushing harder is the answer. Reassess the exercise and seek suitable guidance where needed.
For more on planning your sessions, including frequency and recovery, read How Often Should You Lift Weights During Menopause?.
How Could You Combine These Exercises?
The seven movement patterns are a menu of options, not a requirement to perform seven exercises every time you train.
You could start by selecting a few movements that suit your ability and available equipment. For example, a simple session might include:
A squat variation.
A pushing exercise.
A pulling exercise.
A suitable core-stability exercise, if useful for your programme.
Another session might include:
A hip-hinge variation.
A different squat or lower-body exercise.
A pushing or pulling exercise.
A carry, if appropriate.
These are examples of how exercises might be organised, not a personalised programme. The number of exercises, sets, repetitions and sessions will depend on your circumstances and goals.
You don't have to include every movement pattern in every session. Nor do you need to copy someone else's workout to make progress.
If you are starting from a low activity level, have a medical condition or are unsure which exercises are appropriate, seek guidance from a suitably qualified exercise professional or healthcare professional as relevant.
Common Questions About Strength Exercises During Menopause
Will lifting weights make me bulky?
Strength training can increase muscle size as well as strength, but the results depend on factors such as training, genetics, nutrition and time.
You don't need to aim for a particular body shape to benefit from developing strength. Choose exercises and a training approach that support your own goals rather than worrying about achieving someone else's physique.
Is cardio enough, or do I need strength exercises too?
Aerobic activity and strength training serve different purposes, and both can have a place in a balanced exercise routine.
Walking, cycling and swimming are examples of aerobic activities. Strength exercises provide resistance that challenges your muscles. Depending on your circumstances, including both may help you work towards a broader range of physical-health goals.
Do I need to squat and deadlift?
No. These are examples of useful movement patterns, not compulsory exercises.
If a particular movement doesn't suit your ability, comfort, health or preferences, there may be alternatives that train similar muscle groups. A suitably qualified exercise professional can help you identify appropriate options.
Are resistance bands as good as weights?
Resistance bands and free weights can both provide resistance, but they work differently and offer different ways to adjust the challenge.
The best option depends on the exercise, the resistance available, your experience and your goals. You can start with one type of equipment and explore other options as your needs change.
How often should I do these exercises?
The answer depends on the exercises you choose, how challenging your sessions are, your experience and your recovery.
Rather than trying to fit in as many workouts as possible, choose a schedule you can manage and adjust it as needed.
My guide to how often to lift weights during menopause explores training frequency and recovery in more detail.
Your Next Step: Find a Starting Point That Works for You
Choosing strength exercises is easier when you understand your options and can match them to your current ability, equipment and goals.
You don't need to learn every movement at once. Start with a few appropriate exercises, practise them with control and make changes gradually as you develop.
Start With Your Menopause Health Priorities
If you're still working out where to focus your attention, my free Menopause Blueprint can help you reflect on your health priorities and identify an area where you'd like to start.
Get your free Menopause Blueprint
You can also explore Menopause Essentials, my structured, self-paced programme for understanding the wider areas of menopause health and considering practical lifestyle changes.
Want Personalised Support With Strength Training?
Understanding which exercises to do is one thing. Working out how to put them into practice, adapt them to your circumstances and build a routine you can maintain can be another.
If you'd like individual support, my Menopause Coaching programmes offer a more personalised approach.
Fuel & Move Well is my 12-week coaching programme combining personalised nutrition and movement coaching, including resistance-training guidance. It is designed to help you work towards an approach that takes account of your goals, starting point and circumstances, rather than simply following a generic plan.
The aim is to help you develop a practical approach to nutrition and movement that fits your life and supports your longer-term wellbeing.
Explore Menopause Coaching and Fuel & Move Well
Not Sure Whether Coaching Is Right for You?
You don't need to have all the answers before exploring your options.
You can book a free 30-minute Menopause Clarity Call to talk through what you're looking for, discuss your priorities and consider whether individual coaching may be appropriate for you.
Strength training isn't about finding one universally perfect list of exercises. It's about identifying movements that are appropriate for you and finding a realistic way to build strength over time.
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