By Vijune Aita , level 3-qualified personal trainer
Your 30s are a decade of power. You’re building your career, nurturing relationships, and truly coming into your own. It’s also the most critical time to build a strong foundation for your future health. As a personal trainer with over 3 years of experience, I’ve worked with countless women in their 30s who want to feel strong, confident, and energised. My name is Vijune Aita, and I’m here to guide you through a journey that will not only transform your physique but also empower every other aspect of your life.
Many women I train start with similar stories, feeling a bit lost in the gym, confused by conflicting advice, and noticing that their bodies aren’t responding the way they used to. This 12-week program is your answer. It’s a beginner-friendly guide designed to help you build dense, lean muscle, shed body fat, and achieve the best shape of your life.
Your Top 5 Strength Training Questions, Answered
Let’s clear up some of the biggest myths and questions that women in their 30s have about lifting weights.
- “Will strength training make me look bulky?”
This is the number one fear I hear, and the answer is a resounding no. Women do not have the same hormonal profile (specifically, the high levels of testosterone) as men to build large, bulky muscles easily. Instead, strength training will help you build lean, dense muscle that creates a toned, athletic, and defined physique. You won’t look like a bodybuilder; you’ll look strong and fit.
- “How often should I be strength training to see results?”
For beginners, consistency is more important than frequency. A 3-day-a-week split, like the one in this program, is the perfect starting point. It provides your muscles with enough stimulus to grow and adapt, while also allowing ample time for recovery, which is when the real magic happens. As you become more advanced, you can consider increasing the frequency; however, 3 days is the sweet spot for achieving incredible results.
- “Can I really lose fat and build muscle at the same time?”
Yes! This is known as “body recomposition,” and it’s one of the most significant benefits of strength training, particularly for beginners. By lifting weights and eating enough protein, you signal your body to build new muscle tissue. This new muscle is metabolically active, meaning it burns more calories at rest. This process helps you burn fat while simultaneously building the lean, strong physique you’re after.
- “How should I balance cardio and strength training?”
Think of strength training as the main course and cardio as the side dish. Your primary focus should be on completing your 3 strength workouts each week. On your “off” days, you can incorporate 2-3 sessions of low-to-moderate intensity cardio, like a brisk walk, a light jog, or a cycling class. This combination is ideal for promoting heart health and supporting fat loss without compromising your muscle-building goals.
- “I’m a complete beginner. Where do I even start?”
You start right here. This program is designed for you. It begins with foundational movements and progresses intelligently over a 12-week period. The key is to start with light weights, focus on mastering your form, and not be afraid to be a beginner. Everyone in the gym started somewhere. This guide, combined with a powerful tool like the 12reps app, is all you need to begin your journey with confidence.
Why Your 30s Are the Prime Time for Strength
Starting around age 30, your body naturally begins to lose muscle mass, a process known as sarcopenia. This is a crucial decade to fight back.
- Boost Your Metabolism: As you lose muscle, your metabolism slows down, potentially leading to gradual weight gain. Building lean muscle is the most effective way to keep your metabolic engine running hot, helping you manage your weight effortlessly.
- Build Your Bone Bank: Your 30s are your last best chance to maximise your peak bone mass. Strength training places healthy stress on your bones, signalling them to become stronger and denser. This is your best defence against osteoporosis later in life [1].
Balance Your Hormones: The demands of life in your 30s can lead to stress and hormonal fluctuations. Strength training is a powerful, natural way to manage stress by reducing cortisol and boosting feel-good endorphins. It also improves insulin sensitivity, which is crucial for energy levels and preventing fat storage [2].
Your Digital Personal Trainer: The 12reps App
Walking into the weight room can feel intimidating, but not when you have a plan. The 12Reps app is the ultimate strength training and weightlifting app, putting a personal trainer in your pocket. You can build this entire 12-week program within the app, watch video demonstrations for every exercise, and utilise the built-in stopwatch to perfect your rest periods. It eliminates the guesswork from training. Download the 12reps app and use the 7-day free trial to see how it transforms your workouts.
Nutrition for a Strong 70kg Woman
Nutrition is just as important as your training. To build muscle and lose fat, you need to fuel your body correctly. Let’s calculate the needs for a 70kg (154 lbs) woman in her 30s who is moderately active.
- Target Calories: For body recomposition, a good starting point is your maintenance calorie level, which is around 2,200 calories per day.
- Protein: This is non-negotiable for muscle growth and repair. Aim for 8 grams of protein per kilogram of body weight.
- 70 kg x 1.8 g/kg = 126 grams of protein per day.
- Fats: Healthy fats are crucial for hormone health. Aim for 9 grams of fat per kilogram of body weight.
- 70 kg x 0.9 g/kg = 63 grams of fat per day.
- Carbohydrates: These are your primary energy source for workouts. The remainder of your calories will come from carbs.
- ~282 grams of carbs per day.
The 12-Week 30s Strong Blueprint
Phase 1 focuses on learning proper movement patterns and establishing a solid foundation. Each workout consists of 5 exercises, with 1 warm-up set and 4 working sets (5 total sets per exercise). Start each session with a 10-minute warm-up and mobility work.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Bench Press | Smith Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with bar only | 90 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Light to moderate | 90 seconds |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 5-8kg | 60 seconds |
Assisted Pull-ups | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 8-12 (working) | High assistance | 90 seconds |
Plank Hold | Bodyweight | 1 warm-up + 4 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with bar only | 2 minutes |
Dumbbell Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 90 seconds |
Dumbbell Lunges | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 10 each leg (working) | Start with 5-8kg | 90 seconds |
Hip Thrust | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 60 seconds |
Standing Calf Raises | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 45 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 90 seconds |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | 60 seconds |
Dumbbell Squat to Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Start with 5-8kg | 90 seconds |
Push-ups (Modified) | Bodyweight | 1 warm-up + 4 working | 8-10 (warm-up), 10-15 (working) | Bodyweight | 60 seconds |
Russian Twists | Bodyweight | 1 warm-up + 4 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 60 seconds |
Phase 2: Strength & Power Building (Weeks 5-8)
Phase 2 introduces supersets to increase training intensity and maximise your time in the gym. You’ll perform 5 main exercises followed by 4 superset exercises (9 total exercises per workout). Each exercise includes one warm-up set and four working sets.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Incline Press | Smith Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 5-10kg | 2 minutes |
Lat Pulldown | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 2-4kg | 90 seconds |
Cable Row | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Moderate weight | 90 seconds |
Dumbbell Bicep Curls | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Light-moderate weight | 60 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 10-12 (working) | Light-moderate weight | No rest |
A2 | Push-ups | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | 2 minutes |
B1 | Lateral Raises | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 10-12 (working) | Light weight | No rest |
B2 | TRX Face Pulls | TRX | 1 warm-up + 3 working | 10-12 (warm-up), 10-15 (working) | Bodyweight | 2 minutes |
Day 2: Lower Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 10-15kg | 2-3 minutes |
Dumbbell Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 2 minutes |
Dumbbell Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 8 each leg (working) | Increase by 2-4kg | 90 seconds |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Add 5-10kg | 2 minutes |
Calf Raises | Machine | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Light-moderate weight | 60 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Bodyweight Squats | Bodyweight | 1 warm-up + 3 working | 10-12 (warm-up), 12-15 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 8-10 each leg (warm-up), 10-12 each leg (working) | Bodyweight | 2 minutes |
B1 | Kettlebell Goblet Squat | Kettlebell | 1 warm-up + 3 working | 12-15 (warm-up), 12-15 (working) | Moderate weight | No rest |
B2 | Wall Sit | Bodyweight | 1 warm-up + 3 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | 2 minutes |
Day 3: Full Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 2-3 minutes |
Dumbbell Overhead Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 2-4kg | 2 minutes |
TRX Squat | TRX | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Bodyweight | 90 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase weight | 2 minutes |
Dumbbell Step-ups | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 8-10 each leg (working) | Light-moderate weight | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 1 warm-up + 3 working | 15-20 (warm-up), 15-20 (working) | Moderate weight | No rest |
A2 | Mountain Climbers | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 2 minutes |
B1 | Plank Hold | Bodyweight | 1 warm-up + 3 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 2 minutes |
Phase 3: Advanced Strength & Conditioning (Weeks 9-12)
Phase 3 is where you truly master your strength and see the most dramatic changes in your physique. The weights get heavier, the supersets become more challenging, and your body transforms into a lean, strong machine.
Day 1: Upper Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Bench Press | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (challenging) | 2-3 minutes |
Wide-Grip Lat Pulldown | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2 minutes |
Cable Row | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2 minutes |
Tricep Dips (Assisted) | Bodyweight | 1 warm-up + 4 working | 6-8 (warm-up), 6-10 (working) | Bodyweight/Assisted | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Incline Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 8-10 (working) | Moderate-heavy weight | No rest |
A2 | TRX Tricep Press | TRX | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | 2-3 minutes |
B1 | Rear Delt Flyes | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 8-10 (working) | Light-moderate weight | No rest |
B2 | Push-ups | Bodyweight | 1 warm-up + 3 working | 6-8 (warm-up), 6-10 (working) | Bodyweight | 2-3 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (challenging) | 3 minutes |
Dumbbell Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 3 minutes |
Single Leg RDL | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Moderate-heavy weight | 2 minutes |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Heavy load | 2-3 minutes |
Dumbbell Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 8-10 each leg (warm-up), 10-12 each leg (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 15-20 (warm-up), 15-20 (working) | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 1 warm-up + 3 working | 10-12 each leg (warm-up), 12-15 each leg (working) | Bodyweight | 2-3 minutes |
Day 3: Full Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 3 minutes |
Dumbbell Thrusters | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Moderate-heavy load | 3 minutes |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Bodyweight | 2 minutes |
Dumbbell Step-ups | Dumbbells | 1 warm-up + 4 working | 6-8 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2-3 minutes |
Dumbbell Renegade Rows | Dumbbells | 1 warm-up + 4 working | 6-8 (warm-up), 6-8 (working) | Moderate weight | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpees | Bodyweight | 1 warm-up + 3 working | 5-8 (warm-up), 6-10 (working) | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 1 warm-up + 3 working | 10-15 total (warm-up), 15-20 total (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Windmill | Kettlebell | 1 warm-up + 3 working | 3-5 each side (warm-up), 3-5 each side (working) | Light-moderate weight | No rest |
B2 | Dead Bug | Bodyweight | 1 warm-up + 3 working | 8-10 each side (warm-up), 10-12 each side (working) | Bodyweight | 2-3 minutes |
Maximising Your Success with the 12reps App
The 12reps app is essential for your success with this program. As the ultimate strength training app and weightlifting app, it provides everything you need to stay on track and see results.
Building Your Custom Routine: Navigate to “Build Your Routine” in the app and select each exercise from this comprehensive 12-week program. The app’s extensive exercise library includes detailed video demonstrations for every movement, ensuring you maintain perfect form throughout your training.
Progress Tracking Made Simple: After each workout, log your weights, sets, and reps directly in the app. This creates a detailed record of your progress, showing you exactly how much stronger you’re getting week by week. There’s nothing more motivating than seeing those numbers climb!
Perfect Rest Timing: Use the built-in stopwatch to time your rest periods accurately. Proper rest is crucial for maintaining workout intensity and achieving optimal strength gains.
Form Reference at Your Fingertips: Whenever you need a form check, simply tap on any exercise in the app to watch the demonstration video. Perfect form is always more important than lifting heavy weights.
Your Transformation Starts Now
This 12-week program is more than just a workout routine; it’s your pathway to becoming the strongest, most confident version of yourself. You’ll start by building a foundation of strength and proper movement patterns. As the weeks progress, you’ll notice incredible changes not just in your physique, but in your entire approach to life.
I’ve seen women transform their bodies, lose stubborn body fat, and achieve strength they never thought possible. But more importantly, I’ve watched them transform their mindset. They walk taller, feel more energetic, and approach challenges with a newfound sense of capability.
Your 30s are the perfect time to invest in your strength and health. This program is designed to build dense, lean muscle while reducing body fat, creating a physique that’s both strong and beautiful. The habits you build now will serve you for decades to come, contributing to your longevity and quality of life.
Download the 12reps app today and start your 7-day free trial. Your strongest, most confident self is waiting for you to take that first step. This program is your investment in a healthier, stronger future. It’s time to show yourself what you’re truly capable of achieving.
Your transformation starts now. Let’s build something incredible together.
