Menopause is not exactly a party. Hot flushes, irritability, achy joints and all kinds of body changes are just a few of the uncomfortable symptoms that can make everyday life feel like survival of the fittest.
Fluctuating hormones during perimenopause and menopause, particularly the ongoing drop in oestrogen and progesterone after menopause, drive these symptoms and less visible changes such as a decrease in bone density and muscle mass. That shift increases the risk of pain, stiffness and fractures that can interrupt mobility and independence. “It’s also common for women to notice an increase in fat around the lower belly, hips and upper arms,” says personal trainer Claudette Sariya.
Adjusting a workout routine can make a real difference to how the body feels through these changes – and, if it matters to you, how it looks too. “Strength training is crucial for preserving lean muscle, supporting joint health, boosting metabolism, improving balance and targeting specific points of concern such as the arms,” Sariya says.
This simple five-move session blends strength work, cardio for heart health and stretching for better flexibility, with the aim of helping you feel strong, steady and in control.
Weighted squats and overhead press
▶︎ STEP 1 Stand tall with your feet about hip-width apart. Hold a dumbbell in each hand in front of your shoulders, elbows close to your body.
▶︎ STEP 2 Lower into a squat, sending your hips back and keeping your back straight. Squat as low as feels comfortable, then drive your feet into the floor to stand back up as you straighten your arms and press both dumbbells overhead.
▶︎ STEP 3 Lower the dumbbells back to shoulder height as you return to the starting position.
▶︎ STEP 4 That is 1 rep. Do 10 reps, moving with control and breathing steadily throughout.
Ice skaters
▶︎ STEP 1 Stand with your feet hip-width apart, knees slightly bent, core engaged.
▶︎ STEP 2 Jump to your right, landing softly on your right foot. Let your left foot sweep behind you without touching the ground (you can tap the floor lightly for balance). As you hop, swing your arms so the opposite (left) arm crosses in front of your body as if you are speed skating.
▶︎ STEP 3 Push off your right foot and hop to your left, switching your arms so the right arm crosses in front.
▶︎ STEP 4 That is 1 rep. Do 10 reps, keeping the movement light and controlled.
Glute bridge
▶︎ STEP 1 Lie on your back with your knees bent and your feet flat on the floor. Keep your feet hip-width apart, toes pointing straight ahead, with your heels about 15 to 20 centimetres from your glutes. Rest your arms on the floor by your sides.
▶︎ STEP 2 Squeeze your glutes and brace your abs as you lift your hips towards the ceiling. Raise your hips as high as you can without arching your lower back so your body forms a straight line from knees to hips to shoulders.
▶︎ STEP 3 Hold at the top for 2 seconds, keeping your glutes tight and ribs down.
▶︎ STEP 4 Slowly lower your hips to the floor with control, maintaining tension in your glutes and abs.
▶︎ STEP 5 That is 1 rep. Do 10 reps.
World’s greatest stretch
▶︎ STEP 1 Start in a lunge with your left knee bent in front and your right leg extended straight behind you. Place both hands on the ground inside your left foot.
▶︎ STEP 2 Press your hips down and forward until you feel a stretch at the front of your right hip.
▶︎ STEP 3 Lift your right hand off the ground and rest it on your hip if you need extra balance. Rotate your upper body to the right and reach your right hand up towards the ceiling, opening through your chest. If comfortable, follow your hand with your eyes.
▶︎ STEP 4 Hold the twist for up to 30 seconds, feeling the stretch through your chest, shoulders and spine, then return to the starting position.
▶︎ STEP 5 Repeat on the opposite side.
Jump rope
▶︎ STEP 1 Stand with your feet close together and hold a jump rope behind you, a handle in each hand.
▶︎ STEP 2 Keeping your feet together, chest lifted, shoulders back and elbows close to your sides, jump lightly on the balls of your feet as you swing the rope up, over and in front of you. Jump over the rope before it sweeps behind you again. If it helps with balance or rhythm, add a small extra hop between swings.
▶︎ STEP 3 Continue until you find a steady pace, using your wrists rather than your elbows or shoulders to turn the rope.
▶︎ STEP 4 Jump for 30 seconds to 1 minute.
Ready to get started?
Grab a pair of dumbbells (around 2 kilograms each for beginners) and a jump rope. Aim to do the whole workout twice a week. Complete the entire series at least once for one round. As you get stronger, add extra rounds to turn it into a full circuit.
For more of a challenge, increase the number of reps in each round or move up to a heavier set of dumbbells.
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