Swapped heavy weights for bodyweight exercises for a month, resulting in enhanced strength and mobility.

Hell yeah, I gave menopause-friendly bodyweight workouts a shot at 44, after avoiding the clunky gym machines for years in favor of endless treadmill sessions. I was straight-up terrified about lifting actual weights, unsure of what the hell I was doing. But, turning 40 seemed to trigger a flood of advice about strength training for women enduring menopause, and heavens, the benefits they kept screaming about.

Everything pointed to a bodyweight workout as a solid starting point, and while there might have been extreme lift-off queens showcasing their squats and deadlifts on social media, my initial workout figured to be a whole lot less aggressive. An eye-popping body pump class terrified me into taking the first step. I could barely fling those 5kg weights over my head like some of the other attendees, and it was time to make a change.

I searched high and low for some beginner-friendly strength training routines I could follow at home, but I was clueless about where to begin. So, I shelled out for a few sessions with a personal trainer at David Lloyd, and together we worked out a bodacious bodyweight plan.

Kicking Butt and Taking Names

Boosting Strength

I discovered that while weights help you get stronger, a bodyweight workout could be all you need to get started. After a grueling session with my personal trainer, I was dog-tired and drenched in sweat. The next day, my muscles yelped in protest, and I knew I'd have to up the ante by adding weights to my routine soon to see further progress.

But, in just a few weeks, I felt stronger than ever. I could haul my shopping bags with one hand and power walk up stairs quicker than a contestant on a game show. My newfound strength would also be a godsend as I approached menopause, as it helps regulate blood sugar, supports heart health, and reduces the risk of age-related conditions like diabetes and dementia, which you're more susceptible to during this life stage. Lavina Mehta, a personal trainer and the founder of Feel Good With Lavina, had the scoop.

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Nodding Off Like a Baby

I started nodding off like a rented mule after just a week of hitting the bodyweight grindstone. At first, I assumed it was a placebo, but Evelyn Sekajipo, a badass strength training coach at Ultimate Performance, assured me it was straight up a direct benefit of strength training. "Women who train regularly have more energy, improved sleep, and better moods," she said.

I grimaced and groaned through the aches and pains for the first couple of sweat sessions, but I woke up in the morning feeling like a new woman, ready to conquer the world. Before I found myself digging into squats and deadlifts, I just couldn't understand how anyone could find gym fun, but this bodyweight workout had me hooked.

The Upright Citizen

One valuable lesson I learned on my journey—form matters. All those bodyweight exercises forced me to commit to proper form and maintain good posture throughout the motions. And, when I translated those techniques to my regular life, I noticed a significant difference in my posture, less stress in my upper shoulders and neck, and fewer accumulated knots and kinks from chair-bound workdays.

The Heart of the Matter

I always believed I needed to go for a run to improve my cardiovascular fitness, but as it turns out, bodyweight workouts can be intense enough to make a real difference. Since incorporating bodyweight exercises in my routine, I've noticed I'm running faster and tackling hills with greater stride. My fitness has seen a significant improvement, not only benefiting my cardiovascular health but also my overall longevity. Check out this study featured in the Journal of Medicine and Science in Sports and Exercise, which reveals that even a single session of resistance training per week can reduce the risk of cardiovascular disease and all-cause mortality.

The Mind Games

Mentally, I've seen a massive shift. I feel more confident and stand taller since bulking up my bod, mainly because bodyweight exercises like squats, lunges, and push-ups are fantastic confidence builders. The added benefits of better sleep and improved mood only supercharged this newfound bravado. The only thing I need to work on is not beating myself up for not starting earlier. After all, everyone's got to start somewhere.

The Nitty-Gritty

Session 1: Bodyweight hip thrust - 3 sets of 12 reps; Standing hamstring curl (using a chair for support) - 3 sets of 12 reps; Hip hinge (bodyweight deadlift) - 3 sets of 12 reps; Seated hip abduction - 3 sets of 12 reps; Incline push-up - 3 sets of 12 reps
Session 2: Squats - 3 sets of 12 reps; Reverse Lunges - 3 sets of 12 reps; Wall sit - 3 sets of 12 reps; Bench dips - 3 sets of 12 reps; 90-degree external rotation - 3 sets of 12 reps
Session 3: Diamond push-up - 3 sets of 12 reps; Side plank - Hold in position for 30 seconds, 15-second rest and then repeat 5 times in total; Push-ups with your knees on the ground - 3 sets of 12 reps; Good morning - 3 sets of 12 reps; Bodyweight Chest Fly - 3 sets of 12 reps

Why Bodyweight Workouts Rock for Beginners

A bodyweight workout offers a full-body strength training experience where you work against your body weight as resistance. This kind of training is essential for our bones, heart, brain, metabolism, muscle mass, and helps to reduce the risk of chronic illnesses.

It's vital for women approaching menopause, as oestrogen levels start to plummet, causing bone and muscle loss. Bodyweight exercises like squats, lunges, and push-ups stimulate muscle and bone growth, reducing the risk of osteoporosis, injuries, and improving joint health.

Strength training doesn't require expense or specialized equipment; you can break the cost barrier with items like tube cans, plastic bottles, and safe household objects. Lavina Mehta, a personal trainer and founder of Feel Good With Lavina, makes bodyweight exercises accessible and fun for all with her unique approach.

Minimum Investment, Maximum Results

If you're only able to manage a 20-minute bodyweight workout, it's a great place to start! As long as you progressively challenge your body by adding reps, slowing down movements, or doing superset-style training, you'll see results.

The key is to be consistent, making it easy to fit this exercise routine into your busy schedule. Supersets—alternating upper and lower body movements with minimal rest—maximize fat burning, muscle building, and maintain efficiency.

The Skinny

Strength trainers recommend two to three bodyweight workout sessions per week, each lasting around 30 to 45 minutes, followed by a bit of cardio. However, if you can only manage a 5-minute workout every day, that's better than nothing!

Embracing a bodyweight strength training routine at home has proven beneficial for my overall wellness and health, helping me see improvements in fitness, strength, and even sleep quality.
My personal trainer, Lavina Mehta, explained how strength training for women during menopause can help regulate blood sugar, support heart health, and reduce the risk of age-related conditions like diabetes and dementia.
In just a few weeks, I noticed improvements in my posture and a reduction in stress in my upper shoulders and neck, as bodyweight exercises enforced proper form and good posture.
Bodyweight workouts can be intense enough to make a real difference in cardiovascular fitness and overall longevity, as my increased speed and improved hill-climbing stride demonstrate.
A unique, accessible, and fun approach to bodyweight exercises, like those offered by Lavina Mehta, makes it easier to achieve maximum results with minimal investment in time and equipment.