At 50, PT Sasha, founder of Stronger with Sasha, helps women going through menopause and perimenopause build lasting strength and physical independence. She primarily focuses on increasing their bone density and reducing their likelihood of developing osteoporosis – an issue she feels is especially important given that, in the UK, one in two women aged over 50 will suffer a fracture in their lifetime.
Strength training is widely recognised as a powerful way to build stronger bones and functional capability as we age. ‘The good news is that [loading your bones] does not have to start in a gym,’ Sasha explains. ‘We can begin at home,’ using just your body weight or equipment as simple as two small bottles of water.
You can build an effective workout with just a handful of movements, Sasha says. ‘These are the only four moves you need to start,’ she explains. They are each an example of one of the fundamental movement patterns that most exercises boil down to – hinge, squat, push, pull, lunge, rotation and locomotion.
‘They are compound exercises, which means they work multiple muscle groups at once,’ she continues. ‘You can do all of these in your kitchen with a pair of dumbbells and a chair.’
‘This is the move that keeps you getting up from a sofa and out of a chair easily for life,’ says Sasha.
Stand with your feet just wider than your hips and your toes turned outwards slightly.Imagine you’re lowering down to sit in a chair. Don’t let your knees roll inwards and keep your chest up, but allow your torso to lean forward as needed.Lower until your hips drop just below your knees, and your knees track in line with your toes.Push through the floor to return to standing. 2. Incline push up
Use the kitchen counter, or find a step, bench or other stable surface that’s higher than the floor, and plant your hands shoulder-width apart with your shoulders over your wrists. Keep your body as straight as possible. Draw your belly button to your spine to engage the abs, and squeeze your glutes.Slowly lower your chest towards your hands by bending the elbows and pointing them backwards (think of making an arrow shape).Once your shoulders are at elbow height, push back up.
Modification: If that feels too challenging, start with your hands on the wall.
Progression: As you get stronger, lower the surface you’re pushing from. A sofa works well, and eventually you can work all the way down to the floor.
‘This is how you protect your back every time you bend down to pick something up,’ Sasha explains.
Stand with your feet hip-width apart, holding a pair of dumbbells in your hands. Keeping your head up and back straight, tighten your shoulder blades. Push your hips back like you’re closing a drawer with your bum, keeping the dumbbells close to your legs. You’ll feel it in the back of your legs. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back and neutral spine.Pause briefly, then drive through your heels to fully extend your hips and knees to drive back to the starting position, squeezing your glutes at the top, but not thrusting so far that your back overextends. 
This is the move that improves your posture and builds strength through your whole back, Sasha points out.
Place one hand and the same-side knee on a bench, holding a dumbbell in the opposite hand.Draw the dumbbell towards your waist, keeping your elbow tucked into your side.Pause briefly before lowering with control.
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