20-Minute Strength Workout for Menopause | Women Over 50

www.flippingfifty.com/hnb-cha... 20-Minute Strength workout!
Yes! When days are busy, time is short, consistency and major muscle group stimulation is a girl's best friend. Don't skip... improvise. This 20-minute strength workout for menopause women over 50 is just what hormone balancing ordered.
I choose to limit the exercises to focus on major muscles for the biggest metabolism boost.
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I don't mess around with small muscles (they're working in the secondary role) because keep in mind.... focus on small muscles without a boost in your metabolism is not going to reveal any muscle tone.
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You'll be onto the rotation very fast.
Choose:
a lower body - squat or lunge or a ball bridge or ham curl would do
a back exercise - a row or pullover
a chest exercise - a chest press (preferred) or fly (single joint is less effective)
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Do each for approximately a minute. Choose a weight that allows that but you're reaching fatigue on near the end.
Stay focused on good form and technique. Quality over quantity.
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Here we go... what you need:
a pair of dumbbells and you may want a couple sets in case to adapt as needed
a spot to lay on the floor or a bench (if you struggle to get up and down)
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So here's what I'd love.... lmk:
did you do it?
are you saving it?
did it work for you?
anything you needed to modify?
.
Join the 10-Day challenge if you need a reset, start or restart
www.flippingfifty.com/hnb-cha...
Only open certain times a year. Join the notifications list if we're closed though!

[@annetourney4291]

This is just what I needed! I can talk myself out of 30 or 40 minutes, but I can always make time for a 20-minute workout.

[@Flipping50TV]

Awesome! Sometimes for hormone balance that is the BEST anyway!!

[@shalinimehta1]

Just used this today for my second strength training, just loved it.

[@barbaragross8046]

The best efficient, workout . Love the variety so I don’t get bored and the teaching . Appreciate your flexible workout plans too. I’m 64 and been doing it over 4 months Thank you!

[@znicky365]

Does anyone else feel they have to pause the video many times, to keep up? This is my favourite workout, but althought I've been strength training for some years now, I find this one too fast. If I try to keep up with the moves I find I am not using correct form, so I have to pause several times (in between moves and during moves) Other than that, this workout is perfect!

[@marinamavrogenis4381]

Yes, this seems HIIT w weights to me. I had to rest 20-30 secs after each exercise

[@noneofyobusiness7099]

You can change the playback speed under settings in KZbin to 75%. You’re welcome :)

[@chrystynadattilo5978]

@@noneofyobusiness7099 Genius! I had no idea - thank you!

[@rrichardson340]

OMG so glad i found this video today. The exercises are just what i was looking for and 20mins is great!

[@susanford2388]

I just love your videos. So educational & logical & simple. Thank you so much.

[@RidgelyFanara-ki1ml]

Just tried this, awesome workout! Nice sweat and just right timing wise. I'm 49 and had a hip replacement 5 months ago. I'm a gardener and active in general so I was in pretty good shape before realizing I had severe arthritis in that hip. Thought I had bursitis for years and just stayed exercised to manage the pain. Once I got the diagnosis I backed way off on my activity level (not a good idea!) and realized how much I had been compensating with other parts of my body. So I've been adamantly rehabing and getting my body and strength back! Definitely a different story from being in 30s and early 40s! Thank you so much for all your videos and knowledge Debra! I love your no nonsense and can do attitude!

[@daniellespencer3045]

I need to build strength and muscle mass so following this page and hoping it helps. Menopause SUCKS!

[@eilidha]

No periods is good though!

[@catherinec4150]

Thank you for this workout! Just what I need for busy days like today!

[@rimanair3007]

Love the explanation for each set. Thanks!

[@ShelleeGraham]

WELL DONE 👍 Strength Routine here! Thank YOU for giving us just what we needed! (Also turning the big 6-0 today!) :-)

[@CarolineMugno]

Thank you! This was a perfect set to get me started.

[@silk62004]

Thank you for getting right down to business. Some folks waste time with the introduction. Hey I am a new subscriber because I like your video style

[@porta1870]

61 TO-DAY so short and sweet was on point. Thank you!

[@daliagreene810]

This is one of the best workouts I ever done. I’m over 50 and the pace, movements and strength was perfectly balanced. I’m your fan! I found what I was looking for. Thank you so much for sharing your knowledge. I truly appreciate it.

[@Flipping50TV]

Appreciate your comment!! Thank you soo much! #youstillgotitgirl

[@junehashim1785]

Thks so much 4 sharing these with us ! Priceless 👌💪 !!!

[@ginacardarella]

I love doing the slow movements of the weights thank you

[@TammiMorrison]

I’m glad to find this! I’m adding different workouts bc I have committed to strengthening my body as I know it’s key to optimal health and I feel good when I do. Thank you for sharing this

[@bonniecarsia3550]

I'm new to this but, 2 workouts in and I'm sore . I'm also very happy! Love this! Thank you keep it up please😅

[@shesverystrong]

Being physically fit is ageless! Thank you

[@jodyprentice7757]

OK! Now THIS is perfect for me at this time. LAUNCHING myself into it!

[@nazeeniranfar2616]

Loved the workout 🤩 thank you so very much 🥰

[@stephaniepalmer3302]

Oh my gosh, that’s amazing! Just found your podcast and started searching for your workout vids, I’m 63 & I did it!

[@Flipping50TV]

Congrats!!

[@shelleybodypowerfitness8178]

Love love love your commentary!!

[@higherselfabove]

Great workout, thank you. I subscribed immediately.

[@perettelear6603]

Thank you for the great workout!

[@gardenvarietyvegan4096]

That was awesome! 💕

[@Pokolodi1]

Perfect - thank you!!

[@mariabooth5609]

I’m going to do this thank you

[@geetapillai5525]

Absolutely amazzzzing And doable - Thank you so much

[@1960genius]

This is KILLER and AWESOME ❤

[@melissaculpepper7663]

Saved and will do this!

[@ayidabeneba4294]

So great thank you

[@PetravanNuis]

Thank you so much for this! I do it 2-3X a week. My favorite workout!

[@Flipping50TV]

You're so welcome!

[@melissajomama7815]

70yo here. Like the workout. The up and down is too much but I trying.

[@BarbieRachelEvans]

Great video thank you 😊

[@lisemac6763]

Thanks!!

[@Jacqueline_R]

Need a workout to start day, plus I want more muscle mass. Seems much more difficult now that i am 57 , holy smokes. New subscriber❤

[@susankrawczyk2471]

Thank you for this! Is it ok to do the renegade rows on your knees instead?

[@Flipping50TV]

Glad you like this one! What are your biggest challenges? It's time for another quickie!! For 40 minute workouts with progression made-for-menopause www.flippingfifty.com/getstronger

[@candacewalsh8726]

Sweet!

[@dianescarabino6464]

Just 65 yrs old and diagnosed Osteoporosis. I run/trot 1.5 mi 3x's/wk and have been doing your 20 min strength training 3x's/wk for two mths now and love it. The ads are frustrating grrrr I use 5 lb weights. As per renegade row, I can't find a dumbbell that will give me enough height from the floor. I have to keep my thumbs down on the floor. You must be using heavier weights in order to have the 'taller' dumbbells, pls share? PS love the thunder :)

[@crh251]

I have a bad time with balance at 59 so that back step exercise is really hard for me.

[@nicolazahorak1711]

I LOVE this workout and it's now my go-to for twice a week strength training. I have a question, though. Debra, you say that this is perfect for those busy days. But I have been doing this workout as a complete workout, even on non-busy days. So, should /could I be doing more to top up this workout, and if so, by how much? (an extra ten minutes of arm exercises, maybe?) I don't really want to go for longer than 30 minutes, but how could I make this into a regular twice a week workout which hits all muscle groups?

[@debiwillis9045]

Just do another round!

[@scorpioim1620]

Thanks

[@debrabullion3766]

Thank you Debra! Loved your exercise summit! I just joined the 10 day challenge. I’ve got chronic fatigue, osteoporosis and illness. You inspire me & I hope to be able to work up to this and get super strong. Do you have a video on how to set up a home gym. I’m going to convert my extra bedroom to a workout room. 9’ x 9’. Love the rain & thunder!!

[@Flipping50TV]

I'm so glad you attended and you're in!

[@user-rb8wz4hx8b]

Great exercises but tbh I found you had moved onto the next exercise very quickly. I had ti keep pausing the video to see what you were doing. Lived it though. Thankyou!

[@jenniferchristenson9105]

How many sets & reps of each exercise please. Thank you!

[@lorimartinez999]

Is this a workout you would do daily or just a few times a week?

[@fionasmith5767]

New to weights here...active lifestyle but no experience in training. What's my ideal starting weight to be lifting? I'm 165cms (5'5") and 59kgs. Also, are we meant to rest between exercises here or go straight from one to another?

[@debiwillis9045]

I have adrenal issues...so am recommended to not exercise for longer than 20 minutes, so thus is perfect for my situation ...I lost 40lbs before this hormone hell came by exercising only 15-20 minutes most days of the week!

[@ShelleeGraham]

Best of Luck, Debi. You just keep exercising for 5 minutes here, 10 minutes there. That works too!

[@catherinemalek-mansour5711]

Dear Debra- when we do this workout.. then we’re supposed to wait 72 hours until next weight training, right? However we should do 2-3 HIITs and of course walking… is this correct? Lots of love- you rock

[@Queen-cd1qz]

I thought renegade row need to maintain hips from moving left and right.

[@vmcorbett]

How come when I do the chest presses I feel fatigued in my forearms more than I feel I'm working my chest?

[@chriswheeler7050]

Thank you for this! What size wait are you using? Just curious :)

[@Flipping50TV]

I just have 10# and make them work at home by either using power, or going slow (not today) to reach fatigue, or using other tricks (I've used #10 at home for years and you can make anything work). In a longer workout I might use my heavy kettle bell and hold with both hands for greater resistance. But in a quick have-to-go-to-the-airport workout like this... I just use one set and go to work!

[@koopertasmania9354]

I’m using 4kg weights - should I aim to increase this to 5kg weights?

[@kirstycollins4850]

I can't do this because of my destroyed knees. :( Alternatives?

[@missprofe]

I know this routine was posted three years ago. While a good routine, there was a lot packed in to 20 minutes. Also, I understand the importance of functional movement, but there was too much getting up and sitting down. This routine could have been extended to 30 minutes, and that's still doable in a crunch.

[@Flipping50TV]

Glad you found a way to make it personally work for you! We find for many of our members the up and down is a part of the workout !

[@loriwilliamson5738]

Why do I feel my triceps instead of my upper back on the pullovers?

[@shelleybodypowerfitness8178]

What weights are you using?

[@eve938]

Wow great workout.

[@Flipping50TV]

Thanks so much

[@youtooaromatherapyyoga2991]

What weight are the weights your using?

[@MeMe-bs3tc]

Alot more floor work than I was prepared for, so I modified. Also, the video doesn't have a "traditional" intro or outro.

[@mskjameson-bm1vy]

What weight are you using?

[@cindymcneil7901]

How heavy are your weights?

[@karenfreeman8736]

For a beginner with weights, what weight do you suggest to begin with?

[@Flipping50TV]

We would choose weights by repetition range. A beginner starts with higher reps lower weight. 15-20. You’ll have to find the weight that helps you reach close to muscular fatigue each set using that as your goal

[@EarthOne.1]

@@Flipping50TV You mean repetitions or lbs?

[@sayres12055]

Great workout but the advertisements that interrupted the exercises were super annoying.

[@sarahmilnercarr9107]

How many reps are you doing or is it timed?

[@Flipping50TV]

Good rule of thumb: starting out 15-20, progress 10-12, progress to under 10 and from there, you can use them all in a planned way to acheive goals and also rotate work vs recovery weeks (necessary!)

[@cynthiaburke2389]

Does anyone suffer from joint pain and worry about hurting themselves more when lifting ?

[@michelledunne1040]

July 2023, 11:35 am

[@yrevet]

Modifier for lunges? Toe arthritis wont bend that way

[@Flipping50TV]

THere are a lot of them! www.flippingfifty.com/lunges

[@rosebetit9587]

Clearly not for everyone past 50. People who have painful arthritis or shoulder bursitis can't even dream of doing these. 😖

[@lucymay3618]

Yeah I strained my knee doing this , taken nearly 6 months until its ok!

[@debiwillis9045]

Just lower your weights for the shoulder, I also have arthritis, but it doesn't get better if you don't use it...just go slower, or find other exercises you can do

[@zamev]

What about warmup?

[@Flipping50TV]

For core not necessary. You can reserve these for after a walk if you feel you need to.

[@staceyburman9616]

It’s says “no stream” on my end…

[@Flipping50TV]

Hm? I'd try again Stacey. It's not a livestream. It's a recorded video. Seems to be okay for me and for others. Might have not finished loading when you checked earlier? Hope you have better luck this time.

[@sukhichand7362]

Is there a version of this workout without the lady speaking over

[@yrevet]

Like your mute button?

[@patkeenan5650]

To many commercials for a 20 min, workout

[@Flipping50TV]

Thanks for the comment Pat

[@martabird]

I paid for youtube without ads and is the only way to keep your sanity if using it for exercise videos. Well worth it.

[@panthergal7399]

You look like that lady from the Breakfast club😂

[@paulinecriel9905]

Looks bad for pelvic floor muscles!!! Can you please mention it, it’s incredibly common in women after menopause.

[@debiwillis9045]

I have all prolapses. Sometimes I can do all these. Other times I modify or do something else

[@marinamavrogenis4381]

This seems like HIIT w weights...

[@debiwillis9045]

She not moving all out...that would be HIIT

[@marinamavrogenis4381]

@@debiwillis9045 thanks. I've been a personal trainer for 25 years and was a competitive body builder for three, but hey, what the hell do I know. Please sit down.

[@paulinecriel9905]

Not impressed with the up and down, on the floor, off the floor, on the floor, off the floor, you get the idea.

[@k.s.k.7721]

No warm-up, no discussion of proper form and safety, no thanks.