What muscles does this strength workout target?

Primary: shoulders, arms, core. Secondary: glutes, full body, quads. 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 7 exercises across 5 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 shoulder workouts with dumbbells approach.

Is this workout suitable for beginners?

Built for beginners. Sophie Jones demonstrates modifications throughout — options like: Practice getting deeper if heels cannot touch the floor; Go to knees if you struggle with high plank. 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 best tricep dumbbell exercises approach.

How long is this workout?

Approximately 5 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 7 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: Practice getting deeper if heels cannot touch the floor; Go to knees if you struggle with high plank — 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.

Upper Body At Home Workout — Session 7

Exercise Breakdown

7 exercises in Workout 6

Warm-up3 exercises

1m 53s

0:30

Warm-up: Bird Dogs

“I'm not trying to kick my leg back as high as I can, just push it back and squeeze the glute.”

coreglutesshouldersspinelower back

low

1:36

Warm-up: Frog Pose

“Use the resistance of your elbows just to push out the knees a little bit.”

hipsinner thighsankles

low

2:06

Warm-up: Lat Stretch and Side Reaches

“Stretch through into the lats, just moving side to side.”

upper backshoulders

low

Strength4 exercises

2m 13s

2:45

Shoulder Taps

“I don't have my bum in the air like this.”

coreshouldersarmswrists

medium

3:31

Single Arm Snatch (Right)

“Leading with the elbow first, it comes to the shoulder, and we go up.”

full bodyshouldersquadsglutesarms

high

4:01

Single Arm Snatch (Left)

“I'm still keeping my core tight, still engaging my glutes.”

full bodyshouldersquadsglutesarms

high

5:30

Shoulder Taps (Round 2)

“Hold as small movement as possible, don't rock side to side.”

coreshouldersarms

medium

Muscles Targeted

Primary

shouldersarmscore

Secondary

glutesfull bodyquads

Equipment & Modifications

Equipment Needed

dumbbells

Don't Have Equipment?

You can substitute with:

water bottlescanned goodsresistance bands

Available Modifications

Practice getting deeper if heels cannot touch the floor
Go to knees if you struggle with high plank

Coaching Highlights from Sophie Jones

“I'm not trying to kick my leg back as high as I can, just push it back and squeeze the glute — I tell every new client the same thing: if you can't feel the muscle working, slow down until you can. Speed is not the goal.”
Form

“What I don't wanna see is this rotation side to side. This is non-negotiable — I've seen the injury that happens when you skip this step, and it's not worth the two extra reps.”
Safety

“Bring your feet a little bit wider to help keep controlled movement. Nobody gets a medal for collapsing halfway through. Pick the version where your form stays clean for the full set.”
Modification

“Sophie teaches like a physiotherapist who happens to coach workouts. Every cue has anatomical intent behind it. When she says 'feel the connection,' she means a specific muscle-brain pathway.”
Form

Health Benefits

Women in their 30s and 40s who haven't touched a weight in years — or ever. This 5-minute beginner session with Sophie Jones is built for you. If you're noticing that everyday things feel heavier, that your grip is weaker, that you can't open jars as easily — that's sarcopenia starting. Not a disease. A process. And resistance training is the one intervention proven to reverse it. You don't need to be fit to start. You need to start to get fit.

unexplained weight gain

90% relevant

muscle mass preservation (metabolic rate); insulin sensitivity improvement; cortisol management; body composition over scale weight

doctor dismissal

90% relevant

Parasympathetic nervous system activation to reduce stress and anxiety often associated with medical gaslighting.; Improved body awareness and interoception to help women better articulate symptoms and advocate for themselves.; Enhanced core strength and stability to build physical resilience and a sense of groundedness.; Increased self-efficacy and confidence through mastery of movement, empowering women to trust their own bodies.; Gentle strength building to support overall health and combat the physical toll of chronic stress.

hormone imbalance

90% relevant

Stress reduction and cortisol regulation through parasympathetic activation (Yoga, Pilates); Improved insulin sensitivity and metabolic health (Strength Training, moderate Cardio); Support for bone density, crucial for hormonal changes (Strength Training); Enhanced circulation and lymphatic flow (Yoga, Stretching); Pelvic floor health and core stability (Pilates, Yoga); Improved sleep quality and circadian rhythm regulation (Morning Exercise, Yoga)

menopause education gap

90% relevant

bone density support through resistance training; hormonal regulation and stress reduction via parasympathetic activation (Yoga); pelvic floor and core stability for symptom management (Pilates); improved mood and cognitive function through regular movement; enhanced body awareness and self-efficacy

aging appearance

90% relevant

Increased collagen production and skin elasticity through resistance training; Improved circulation and nutrient delivery to skin cells; Enhanced muscle definition and tone to reduce appearance of sagging; Better posture to create a more youthful and confident appearance; Stress reduction and cortisol management (via Yoga/Pilates) to mitigate cellular aging; Improved lymphatic drainage to reduce puffiness

Relevant For

back painbalancebone densitycore strengthflexibilityhip painjoint painmetabolismpostureshoulder pain

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Sophie Jones

Strength Training Trainer

From: Strength Fundamentals

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Sophie Jones

Health Benefits

unexplained weight gain

doctor dismissal

hormone imbalance

menopause education gap

aging appearance

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Strength Fundamentals

More with Sophie Jones

Browse Exercise Collections

Helpful For These Concerns

About the Trainer

Sophie Jones