Strength Fundamentals — Workout 5

Primary: glutes, core, hamstrings. Secondary: quads, upper back, arms. 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 12 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.

You'll need: band, dumbbells. Don't have these? towel, light dumbbells 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 resistance band for glutes exercises approach. This pairs well with a lower back dumbbell exercises approach.

Built for beginners. Sophie Jones demonstrates modifications throughout — options like: Alternate arms if double is too heavy; Add dumbbells on hips for extra resistance. 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 bands for glutes workout approach.

Approximately 30 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 12 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.

For every exercise. Sophie Jones cues modifications as they come up: Alternate arms if double is too heavy; Add dumbbells on hips for extra resistance; Skip the push-up and just do the pushback — 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.

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.

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.

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.