Try these 8 low impact strength exercise

Perfect set of at home exercises to help maintain muscle levels during perimenopause. #perimenopause #strengthtraining #womenshealth #fitnessapps

1️⃣ Goblet squats - The goblet squat loads your hips and spine at the same time, the two most common fracture sites after menopause. It was a core exercise in both the LIFTMOR trial and the Exeter study. You don't need a gym. A single dumbbell and your living room floor will do.

2️⃣ Romanian deadlift - Your posterior chain is your primary defence against lower back pain, which gets worse during perimenopause. The Romanian deadlift is a gentler version of the movement that improved lumbar spine bone density by 3% in the LIFTMOR trial. Two dumbbells, no gym required.

3️⃣ Incline push-up - Upper body strength declines faster than lower body during perimenopause. The incline push-up loads your wrists with bodyweight too, which matters because the wrist is the third most common fracture site in osteoporosis. Start on a kitchen counter, progress to the floor over weeks.

4️⃣ Single arm row - Posture deteriorates as upper back muscles weaken with age, leading to a rounded upper back and increased vertebral fracture risk. The single-arm row counteracts that forward slouch. All you need is a chair and a dumbbell.

5️⃣ Overhead press - Overhead reaching is one of the first functional movements lost with age. The LIFTMOR trial included the overhead press as one of only three resistance exercises in its protocol. Sit on a chair to remove the balance demand and protect your lower back.

6️⃣ Glute bridge - Your glutes are the largest muscle group in your body and they're connected to your pelvic floor. Strengthening your glutes directly supports pelvic floor function, which weakens as oestrogen declines. No equipment needed, just a mat and the floor.

7️⃣ Plank - Traditional sit-ups compress your vertebrae, which is risky if bone density is declining. The plank builds deep core endurance without that risk. Start on your forearms on the sofa if the floor is too hard, and work your way down over weeks.

8️⃣ Farmer's carry - Grip strength is one of the strongest predictors of longevity, and the link is even stronger in women than men. The farmer's carry trains grip, posture, and gait all at once. It's basically carrying shopping bags with good form. Heavy bags or dumbbells, walk for 30 seconds, repeat.