Perimenopause can bring a lot of unexpected changes - hormonal shifts, metabolism changes, lower energy, reduced bone density, and increased body fat (particularly around the midsection). While these changes are frustrating in and of themselves, the thing that adds insult to injury is that the strategies that used to work in your 20s and 30s are no longer working.
This is exactly why strength training becomes one of the most important things you can do during this stage of life.
Consistent, structured strength training helps you to preserve and build lean muscle mass, which supports a healthy metabolism, balanced hormones, and a leaner body. It also plays a crucial role in maintaining bone density, improving joint stability, and helping regulate blood sugar levels. Furthermore, strength training can boost your energy, improve your mood, and help you feel stronger and more confident in your changing body.
And here’s the great news: you don’t need to spend hours in the gym to see results. A well-designed 30-minute strength training workout can be incredibly effective when it focuses on strategic exercise selection, progressive overload, and proven principles that work for women in perimenopause.
That’s exactly what you’ll get with this 30-minute full-body strength workout for perimenopause and beyond. Try this workout to maximize results in a short period of time while helping you build your strength, metabolism, and stay consistent through aging.
If you’re navigating perimenopause and the changes that come with it and are looking for the kind of workout that will give you the most bang for your buck, this at-home 30-minute strength training workout is a great place to get started.
30-Minute Full Body Workout (Dumbbells Only)
This workout is really simple, but highly effective, especially when paired with a complete program like what you’ll find in the Simply Strong App.
All you need is a couple of pairs of dumbbells - preferably a lighter set and a heavier set. The goal is to lift heavy (for you). You want your last couple of reps to feel challenging. If you have limited access to equipment, feel free to adjust your reps and sets as necessary to make the workout work for you.
Here’s what you’re doing:
- Goblet Squats
- Chest Press
- Reverse Lunges
- Single Arm Rows
SUPERSET:
- Romanian Deadlifts (RDLs)
- Single Arm Shoulder Press
Rest for a minimum of 60 seconds after each set of the following exercises - you will perform all sets of each exercise before moving on to the next exercise.
Scroll down to get the full workout.
Let’s Get Stronger Together Through Perimenopause
Perimenopause doesn’t have to be a complete upheaval of life and your body - we can maintain a sense of balance by eating a balanced diet, strength training regularly, and following a progressive program, prioritizing movement, and focusing on strength and longevity.
This is exactly what you’ll get from the monthly progressive strength programs in the Simply Strong App - 3-5 workouts per week, 30-45 minutes each, progressive overload focused, designed for women 35+ who want real results in minimal time.
Start your free trial in the Simply Strong App today.
P.S. Want to get 50% off your first month in the app? Take our 2-minute readiness quiz!
