Menopause Weight Training at Home: It Can Be Done!
If you’ve ever thought, “I’d love to lift weights, but I don’t have a gym membership, the right equipment, or even know where to start,” you’re not alone. Many women in midlife and menopause feel intimidated by the idea of strength training, especially when it seems to require fancy machines, a big space, or a ton of time. But here’s the truth: you can absolutely build strength, muscle, and confidence right at home - no gym required.
Why Strength Training Matters During Menopause
During menopause, declining estrogen can lead to:
Loss of muscle mass
Slower metabolism and increased fat storage
Weaker bones (increase risk of osteoporosis and fractures)
More aches, stiffness, and balance changes
But here’s the empowering part: we can do something about it. Strength training is one of the most effective ways to counteract these changes.
Strength training can help:
Preserve and build lean muscle
Improve bone density and reduce osteoporosis risk
Boost metabolism and support healthy weight
Improve mood, sleep, and energy
Enhance balance and reduce risk of injury
And the best part? You can do it from your living room, basement, or bedroom with just a few simple tools.
What You Need to Get Started with Strength Training at Home
I’ve had times in my life where I trained in fully equipped gyms, and other times when my “gym” was my living room floor. These days, I mostly train out of my basement and I love how convenient it is!
Here’s all you really need to begin strength training from home:
A few pairs of dumbbells (5–25 lbs)
A fitness mat
Looped Resistance bands or long resistance bands (get blue or black if you are only getting one)
A sturdy chair, bench or step stool - but none of these are absolutely necessary as you can do most things just on the floor..
Pilates Ball (not necessary, but I love mine)
That’s it! With just these basics, you can build a safe, effective, and progressive strength training routine that fits your schedule and space.
A Full-Body Strength Training Routine for Midlife Women
Here’s a simple full-body circuit you can try if you’re ready to start strength training at home.
Warm-Up (3-5 minutes)
March in place, roll your shoulders, hip circles, book openings, bodyweight squats, and a few deep breaths to get centered.
Workout (2–3 rounds)
Squats – Sit and stand from a chair (10–12 reps). Add dumbbells if you’re able.
Push-Ups – Wall, countertop, or floor (10-12 reps).
Rows – Use dumbbells or a resistance band (10–12 reps)..
Lunges – Bodyweight or with dumbbells (10–12 reps per side).
Overhead Press – Standing or seated (10–12 reps).
Glute Bridges – On the floor (12–15 reps).
Rest for 30–60 seconds between rounds and focus on controlled, steady movements. Good form always beats speed.
Cool Down (3-5 minutes)
Stretch your hips, hamstrings, chest, and shoulders. Slow your breathing and appreciate what your body just did for you.
You can do this routine in just 25–30 minutes. Start with just two sessions a week and build from there. Even that small commitment can make a noticeable difference in how you look, move, and feel. Remember, consistency matters far more than perfection - it’s what I remind my clients (and myself) all the time.
Final Thoughts
Menopause can make us feel like our bodies are changing in ways we can’t control, but strength training gives that control back. Even small, consistent efforts at home can create real, visible change.
So yes, it absolutely can be done. Start with what you have, where you are, and build from there. You’ll be amazed at what your body is capable of.
Where to Start with Weight Training at Home During Menopause:
It can feel incredibly overwhelming to know where to start with strength training, especially if you don’t feel like you know what you’re doing when it comes to lifting weights and getting stronger.
Here are a few ways I can help you:
Get on the waitlist for my 1:1 Meno-Strength RX program: Personalized monthly fitness programming for women in menopause and midlife developed by a Doctor of Physical Therapy.
Empower Hour: 1:1 Coaching Session: This highly personalized session can be centered around a specific area that you need coaching on to help you meet your goals and answer any questions you have about menopause and strength training. You will leave this call with a newfound clarity and direction to help you move forward.
Grab my FREE Meno-Strength Sampler (just fill out the form below!): A look inside my Meno-Strength 8-Week program and a way for you to get started TODAY!
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
