These multi-joint exercises work multiple major muscle groups simultaneously, making them efficient and effective for building strength, muscle mass, and bone density during menopause.
Compound movements like these also provide greater calorie burn and metabolic benefits compared to isolation exercises.
☑️ Squat To Overhead Press: This move strengthens your quadriceps, hamstrings, glutes, shoulders, triceps and core. Squats help build lower body strength and improve balance, while the overhead press maintains upper body strength and bone density.
☑️Bent Over Rows: Targets your back, arms, and core. Rows strengthen the upper back, which is crucial for good posture and preventing osteoporosis.
☑️Single Leg Deadlift: A balance exercise that helps develop better posture plus lower body and core strength.
☑️Farmer’s Carry: Holding heavy weights by your sides while walking or lunging improves grip strength, core stability, and overall functional strength.
☑️Bridge & Chest Press: Engages the chest, shoulders, glutes and triceps. This pushing exercise builds upper and lower body strength and bone density.
Start with lighter weights and gradually increase the intensity as you become more comfortable with the exercises. Listen to your body and modify or stop any exercise that causes pain or discomfort.
This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.
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