The Only 6 Exercises Women in Menopause Need to Build Muscle Back | Ep. 409
The Only 6 Exercises Women in Menopause Need to Build Muscle Back | Ep. 409  
Podcast: The Macro Hour
Published On: Fri Oct 30 2026
Description: In this episode of The WarriorBabe Show, Nikkiey breaks down what no one explained when menopause started - estrogen was quietly maintaining your muscle mass behind the scenes, and now that it’s gone, you’re losing roughly 1% of your muscle per year while the scale stays the same and your body looks completely different.She shows you the only six compound movements that actually reverse what menopause is doing to your body (goblet squat, Romanian deadlift, bent over row, overhead press, chest press, hip thrust), exactly how to do each one with dumbbells at home, how heavy to go, and how to put them into a 3-day-a-week program you can start this week - including the story of Johanna, who at 62 with two total knee replacements is now in the best shape of her life. Full notes, timestamps and the transcript: https://www.warriorbabe.com/strength/best-strength-exercises-for-women-in-menopauseReady to get toned after 40 without guesswork? Join my FREE live trainingJoin Our Free WarriorBabe Community If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!Wanna collaborate with WarriorBabe? Click HERE! Follow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTok Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.