Menopause Workout Plan (Level 4): Power Up With Dumbbells

Dr. Jura Lasas

Reading time 10 min

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Ladies, navigating the menopause transition is no small feat. Between hot flashes, mood shifts, and a metabolism that suddenly feels on strike, it’s easy to feel overwhelmed. This plan is here to make movement feel doable again.

Train for the health markers that matter in midlife. Three sessions per week, four progressive levels. Use it as your steady route back to strength.

If you’ve built consistency and control at Level 3, Level 4 adds dumbbells to drive muscle, bone, and strength gains – still joint-friendly, still form-first.

Other levels include:

Menopause Workout Plan (Level 1): Start Where You Are
Menopause Workout Plan (Level 2): Swing Into Consistency
Menopause Workout Plan (Level 3): Strength You Can Feel
Menopause Workout Plan (Level 4): Power Up With Dumbbells (You’re here)

MENOPAUSE WORKOUT – LEVEL 4

How to use this plan?

SCHEDULE IT aiming for 3 non-consecutive days (e.g., Mon/Wed/Fri).

INTENSITY MATTERS – work at a moderate pace (you’re breathing a bit harder but can still talk).

PROGRESSION RULE – when a workout feels “easy” for 2 weeks in a row, add 1–2 reps per set or 1–2 minutes of time.

BAD DAY? Do the warm-up, pick one main exercise, then cool down. Consistency beats perfection.

MEDICAL NOTE: if you’re new to exercise or have health conditions, check with your clinician first.

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