What muscles does this strength workout target?

Primary: core, upper back, hips. Secondary: hamstrings, glutes, shoulders. But I want to be honest about what 'target' means in a core strengthening exercises context — it means loading those muscles enough to trigger adaptation. A 2024 systematic review by Gonzalez-Galvez et al — confirmed resistance training increases lean mass and reduces body fat in postmenopausal women. Sophie Jones programs 11 exercises across 30 minutes, which gives you enough volume per muscle group to actually matter. Not enough to be a bodybuilder. Enough to be strong where it counts.

What equipment do I need for this workout?

You'll need: dumbbells. Don't have these? water bottles, canned goods work as substitutes — I've coached women through this with filled water bottles and it works. The resistance is what matters, not the brand. Sophie Jones shows form with standard equipment, but anything that adds load will do. Just make sure it's comfortable to grip — slippery objects and high-intensity moves don't mix. This pairs well with a lower back dumbbell exercises approach. This pairs well with a resistance band workout approach.

Is this workout suitable for beginners?

Built for beginners. Sophie Jones demonstrates modifications throughout — options like: Stay on toes if lacking flexibility; Hold onto a chair for balance. The pace allows you to learn form before adding speed — I always tell new clients: your first month of any program is about neural patterning, not muscle exhaustion. Your brain needs to learn the movement before your body can load it. This workout respects that. This pairs well with a resistance band exercises approach.

How long is this workout?

Approximately 30 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 11 exercises, no standing around, no 3-minute rest periods. The ACSM recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. Two or three of these sessions gets you there. That's 40-60 minutes per week of actual exercise. The rest of your week is yours.

Are there modifications available?

For every exercise. Sophie Jones cues modifications as they come up: Stay on toes if lacking flexibility; Hold onto a chair for balance; Stand higher if experiencing lower back pain — I'll say this once: using a modification is not failing. It's choosing the version that lets you maintain form for the entire set. A half-range pushup with a flat back beats a full-range pushup with a sagging spine every time. Pick the version where your technique stays clean.

How heavy should my weights be?

Heavy enough that the last 2-3 reps feel genuinely challenging. If you can chat easily through every set, go heavier. A 2024 RCT by Ioannidou et al — showed the combination of free weight training with progressive overload produced the best body composition changes in postmenopausal women. Sophie Jones demonstrates with a specific weight, but your body is different. Start conservative, increase by 1-2 lbs every week or two. Progressive overload — not starting heavy — is how you get strong.

Will strength training make me bulky?

No. And I'm tired of this question existing, but I understand why it does. Women don't have the testosterone levels to build massive muscle naturally. What resistance training does: it builds lean tissue that raises your resting metabolic rate, strengthens your bones, and makes daily life easier. Martins Sa et al — reviewed dozens of studies — postmenopausal women who strength trained gained modest muscle and lost significantly more fat. You'll look leaner, not bigger. That's physiology, not opinion.

How often should I do strength training?

Two to three times per week is the evidence-based recommendation. The UK consensus statement on exercise for bone health (Brooke-Wavell et al., 2022) recommends progressive resistance training 2-3 days/week for osteoporosis prevention. Your muscles need 48-72 hours to repair and adapt. Sophie Jones programs this series so you can do Workout 1, rest a day, then do Workout 2. That rhythm works. Consistency over intensity, every time.

Core And Upper Back Strength Workout — Session 3

Exercise Breakdown

11 exercises in Workout 2

Warm-up2 exercises

1m 44s

0:25

Warm-up: Seated Lat Stretch

“Sit onto your bum, cross your legs, and we're just gonna do a nice lat stretch.”

upper backarms

low

1:26

Warm-up: Frog Pose

“Try and push into the feet, push into the heels, and then just opening out those hips.”

hipsinner thighshamstrings

low

Strength7 exercises

28m 17s