A physical therapist wants you to try this 10-minute full-body workout, designed for women over 40 that builds strength and stamina using just 4 exercises

a woman flexing her biceps and smiling — (Image credit: Shutterstock)

Strength training is essential during all stages of life, but especially for women in their 40s, as hormones begin to shift during perimenopause and menopause, which can impact muscle mass, bone density, and metabolic rate.

Yet if you’re new to exercise, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Luckily, you’ve come to the right place. I’m in my 30s, but I unrolled my exercise mat, grabbed a set of the best adjustable dumbbells, and gave this quick 10-minute workout a try, and could feel it in my midsection as I sat back down at my desk.

Developed by physical therapist Dr Nancy on TikTok, this short workout can be slotted into a busy day to build strength and stamina. Alternatively, you could repeat the circuit twice more for a longer, full-body workout.

What is the workout?

The workout consists of four different exercises. You’ll do each exercise twice for 45 seconds, taking a 30-second rest between each set. All you’ll need is your bodyweight and a set of dumbbells.

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Reverse plank with knee lift: 2 x 45 seconds: Start in a reverse plank position. Lift one foot off the floor and drive the knee in towards the torso, then extend it back to your starting position and repeat on the opposite side. Keep switching sides, keeping your core and glutes engaged throughout.
Reverse lunge with pulse to dumbbell hammer curl: 2 x 45 seconds: Hold a dumbbell in each hand and step back into a reverse lunge. As you step back to your starting position, complete a hammer curl, keeping your elbows pressed against your torso. Step back on the opposite leg. Keep switching sides for the full 45 seconds.
Squat to kneel: 2 x 45 seconds: Start in a kneeling position with your core engaged, squeezing your belly button into your spine, and straighten both arms out in front of you. Keeping your core engaged, step one foot forward, then the other, and rise into a low squat, then reverse the movement back to a kneeling position. Switch the foot you lead with each time.
Romanian deadlift to wide-grip row to reverse lunge: 2 x 45 seconds: Start this exercise with a Romanian deadlift, hinging at your hips. At the bottom of the movement, complete a wide-grip row, engaging your core and squeezing your shoulders at the top. From there, step back into a reverse lunge. Switch the leg you lunge on each rep.

What are the benefits?

As mentioned above, in their 40s, women's estrogen levels naturally drop, and the body begins to lose muscle mass. Strength training is one of the most effective ways to slow down and reverse this loss of muscle. The more muscle you have, the higher your resting metabolic rate, and the less likely you are to gain weight.

Women are also at a slightly higher risk for osteoporosis than men, especially as they approach menopause. Again, resistance training can help protect your bones, as the stress that lifting weights puts on the bones stimulates osteoblasts, which are the cells responsible for building bone. Strength training can help prevent fractures and breaks as women get older.

Finally, strength training can help combat some of the other symptoms associated with menopause, such as brain fog, low mood, or sleep disturbances. Even short bursts of exercise can help boost your mood, regulate your blood sugar levels, and help you sleep better at night. Plus, it doesn’t need to be huge workouts with tons of equipment. Grab a set of dumbbells and set aside 10 minutes — you won’t regret it.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Jane McGuire is Tom's Guide's Fitness Managing Editor, which means she looks after everything fitness-related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past ten years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone.