Welcome to Stronger for Longer
On this page:
10 exercises for women aged 40 to 55 to improve their bone and muscle strength during the perimenopause and menopause.
Below are three strength videos for all levels, from beginner to advanced.
Why should I do the exercises?
They can help you:
- Lessen the symptoms of menopause and perimenopause, like joint pain, low mood and insomnia
- Improve heart health and ageing well
- Build strong muscles and bones
- Reduce your risk of osteoporosis
- Improve your balance to prevent a fall in later life
The sooner you start the better, but it is never too late to start and protect your body for the future.
These exercises will help you stay stronger for longer
Before you get started safety message: you can do more or less but always listen to your body. If you have health concerns or are pregnant consult your GP or a health professional
- Warm-up: Include movements like arm circles, leg swings and torso twists to get your muscles ready.
- Equipment: If you don’t have weights, use household items like water bottles or cans. For skipping ropes, mimic the motion without the rope. When using a chair ensure it is stable and doesn’t slide when exercising.
- Gradual progression: Begin with lighter weights and shorter durations, then gradually increase as you build strength and endurance.
- Hydration: Drink water before, during and after your workout.
- Breathing: Focus on breathing deeply and steadily throughout your exercises.
- Safety: Remove any trip hazards like rugs or pets, to ensure a safe workout environment.
- Consistency is key: Aim for at least 2 days a week, but 3 days will give better results.
- Listen to your body: Ensure you take rest days to allow muscle recovery and prevent injury.
Surveys
See what difference you make in just six weeks. Before you start the challenge visit our Let’s Get Moving surveys page. There are two short surveys to complete. Before you start a challenge fill in the ‘starting line’ survey, then after six weeks complete the ‘follow up’ survey and let us know how you got on. The surveys are short and will only take a couple of minutes to complete.
Exercise videos for all abilities, from beginner to advanced
Select your level below to access the correct video.
Exercise sheets for all abilities, from beginner to advanced
Select your level below to access the correct exercise sheet.
Struggling to get started?
We know time, motivation and knowing what exercises to do can be a barrier for women to start exercising or exercising more, but there are lots of tips to stay on track;
- Goal Setting
Write down the reason you want to make a change. This is crucial because having a clear, personal reason for making a change can keep you motivated. Whether it’s improving your health, gaining more energy, or achieving a specific fitness goal, writing it down helps solidify your commitment and provides a constant reminder of why you started.
- Buddy Up
Whether that’s a friend, colleague, or a family member. Having a workout buddy can make a huge difference. They can provide support, encouragement, and accountability. Plus, exercising with someone else can make the experience more enjoyable and less of a chore.
- Strapped for Time
Our videos and face-to-face sessions are no more than 30 minutes, or why not pick 3 or 4 exercises at a time and work up to 10. Time constraints are a common barrier to regular exercise. Short, efficient workouts can be just as effective as longer ones. Start with a few exercises and gradually increase the number as you build your stamina and routine. This approach makes it easier to fit exercise into a busy schedule.
- Plan Your Exercise Days and Times
Plan what days you are going to do the exercises and at what time. Scheduling your workouts like any other important appointment can help ensure you stick to your routine. Decide in advance which days and times you’ll exercise and try to stick to this schedule as closely as possible. Consistency is key to seeing progress and making exercise a habit.
Want to join a class?
Kickstart your weekend with just 30 minutes of Stronger For Longer exercise, delivered by our experienced park activators every Saturday morning. (Please note: our sessions may be conducted by a male park activator).
You no longer need to book – just turn up and take part at the scheduled time.
For more details, please contact your local Park Activity Centre.
| Silver Jubilee Park Activity Centre 10.15-10.45am Mason Street Coseley WV14 9SZ 01384 813747 | Mary Stevens Park Activity Centre 8.45-9.15am Stanley Road Stourbridge DY8 2AB 01384 813963 |
| Netherton Park Activity Centre 10.30-11am Greaves Road Netherton DY2 9EX 01384 814307 | Huntingtree Park Activity Centre 11.30am-12pm Huntingtree Road Halesowen B63 4HY 01384 814305 |
The park activity centres offer a wide range of classes throughout the week for all ages and abilities. For more information on exercise opportunities across the borough visit our Move More page. There is something suitable for everyone.
For more strength and resistance exercises visit NHS Live Well.
Stronger For Longer – promotional resources
Download the resources below to help share the campaign.
