You know you should be lifting weights. Everyone from your GP to your group chat has said it. But between not knowing where to start, not having a gym, and not wanting to look like you don’t belong there — it’s stayed firmly on the “someday” list.

Let me take someday off the table.

You don’t need a gym, a trainer, or hours you don’t have. You need a handful of basic movements, done a couple of times a week, with a weight that feels challenging by the last few reps. That’s genuinely it. And no — you won’t get “bulky.” We simply don’t have the hormones for it. You’ll just get stronger, steadier, and more like yourself.

Here’s exactly how to begin.

What you actually need

• A pair of dumbbells — or start with filled water bottles or tins of beans. Something that feels hard by the last two reps.
• A sturdy chair and a bit of floor space.
• 20–25 minutes, twice a week. That’s the whole commitment.
• Comfortable clothes and some water. No special kit required.

The 5 moves that matter

These are the movement patterns your body uses every single day — standing up, picking things up, carrying, reaching. Train these, and everyday life gets easier.

1. Squat — sit back onto a chair as if to sit down, tap it, stand tall. Chest up, knees tracking over your toes.
2. Hinge — soft knees, push your hips back, lower the weights down your thighs, then squeeze your glutes to stand. Keep a flat back.
3. Push — press the weights up from your shoulders, or do an incline press against a wall or worktop.
4. Pull — hinge forward and row the weights up to your ribs, squeezing your shoulder blades. Wonderful for rounded shoulders and posture.
5. Core — the dead bug: on your back, slowly lower your opposite arm and leg, keeping your ribs down. Quality over speed.

Your first two weeks

Do this one full-body session twice a week — for example Monday and Thursday, with a rest day in between. Complete all five moves, rest a minute, then go again. Same session both days.

Week 1 — 2 rounds of each move: Chair squat × 10 · Hip hinge × 10 · Press × 8 · Row × 10 · Dead bug × 8 each side

Week 2 — build to 3 rounds of each.

Rest 60–90 seconds between rounds.

How hard should it feel?

The last 2 reps of each set should feel genuinely challenging — but you can still do them with good form. If 10 feels easy, your weight is too light; reach for something heavier next time. That “hard but doable” zone is exactly where the strength happens.

A few things that make it stick

• Warm up for two minutes first — march on the spot, swing your arms, a few easy squats.
• Protein at each meal helps your muscles actually rebuild — aim for a palm-sized portion.
• Rest days are part of the plan, not a break from it. Muscle gets stronger while you recover.
• Consistency beats intensity. Two steady sessions a week, every week, will change how you feel.

One last thing (pharmacologist hat on)

This is general guidance to get you started safely, not personal medical advice. If you’re new to exercise, pregnant, recovering from injury, or managing a health condition, have a quick word with your GP first. Challenging is good; sharp pain is not — so stop if anything hurts.

That’s it. The hardest part is picking up the weights the first time. Everything after that is just showing up.

Want me to take you by the hand through the whole thing? That’s exactly what my course, Strong Through Menopause, is for.

And if this helped, subscribe for honest, science-backed support on feeling strong through menopause.