By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience
Table of Contents
- Introduction – Why Strength Training Rocks for Petite Women
- Meet Your New Best Friend: The 12Reps App
- Why Tracking Your Workouts is a Game-Changer
- Getting Your Technique Right (Super Important!)
- The 12-Week Beginner to Intermediate Program Breakdown
- Push/Pull/Legs Split Explained
- Equipment You’ll Need
- Complete Workout Tables – All 3 Phases
- Progressive Overload Guidelines
- How to Progress and Stay Motivated
- Final Thoughts and Getting Started
- References
1. Introduction - Why Strength Training Rocks for Petite Women
Hey there! I’m Will, and I’ve been helping people get stronger for over 10 years. Today, I want to talk to you about something that’s extremely close to my heart: strength training for women or petite women. If you’re reading this, you might be thinking, “Can someone my size really gets strong?” The answer is a massive YES!
This program is specifically designed for beginners who want to progress to the intermediate level over a 12-week period. Whether you’ve never touched a weight before or you’re getting back into training after a break, this program will meet you where you are and help you grow stronger.
Being petite doesn’t mean you can’t be powerful. In fact, some of the strongest people I know are on the smaller side. Strength training isn’t just about getting big muscles (though that’s pretty cool too). It’s about feeling confident, being healthy, and showing the world that size doesn’t determine strength.
Let me tell you why strength training is absolutely amazing for petite women. Firstly, it helps you build lean muscle mass, which is akin to having a superpower. More muscle means your body burns more calories even when you’re just chilling on the couch watching Netflix. That’s because muscle tissue is metabolically active – it needs energy just to exist [1].
The strength training app revolution has made it easier than ever to start your fitness journey. With the right workout tracker and muscle-building app, you can have professional guidance right in your pocket. This is where the 12Reps app comes in – it’s one of the best free strength training programs available, perfect for beginners transitioning to the intermediate level.
2. Meet Your New Best Friend: The 12Reps App
The 12Reps app is seriously game-changing for beginners. I’ve been in the fitness industry for over a decade, and I’ve witnessed numerous apps come and go. Most of them are either too complicated for beginners, too basic for advanced learners, or simply boring. The 12Reps app is different.
What makes this the best workout app for beginners is how it guides you through proper form with video demonstrations. Every exercise comes with step-by-step instructions that are perfect for beginners. The app also tracks your progress automatically, so you can see yourself getting stronger week by week.
For petite women specifically, the 12Reps app is perfect because it doesn’t assume you’re starting with heavy weights. The progression system starts you off light and gradually increases the difficulty as you get stronger. This prevents injury while also building confidence.
3. Why Tracking Your Workouts is a Game-Changer
Most beginners who work out never actually track their progress. They just show up, do some exercises, and hope for the best. This is like trying to save money without ever looking at your bank account.
Tracking your workouts is crucial for achieving results, especially when following a beginner-to-intermediate program like this one. The workout tracker feature in the 12Reps app makes this super easy. You don’t need to carry around a notebook or try to remember everything in your head.
4. Getting Your Technique Right (Super Important!)
For beginners, proper exercise technique is everything. I cannot stress this enough: good form is more important than heavy weight. It doesn’t matter how much weight you’re lifting if your technique is sloppy.
This is where the 12Reps app really shines for beginners. Every exercise is accompanied by detailed video demonstrations that show you exactly how to perform each movement. The best workout app features remind you to focus on form first, weight second – exactly what beginners need to hear.
5. The 12-Week Beginner to Intermediate Program Breakdown
I’ve designed this 12-week journey specifically for petite women who are beginners wanting to progress to the intermediate level. The program is split into three distinct phases, each building on the previous one.
This beginner-to-intermediate approach means we start with basic movements and gradually introduce more complex exercises and training techniques. By the end of 12 weeks, you’ll have the knowledge and strength of an intermediate lifter.
Phase 1: Beginner Foundation (Weeks 1-4)
Perfect for complete beginners. Focus on learning basic movement patterns with straight sets (no supersets). Training frequency: 2 times per week, with full rest days between sessions.
Phase 2: Beginner to Intermediate Transition (Weeks 5-8)
Introduction of supersets and slightly more complex movements. This bridges the gap between beginner and intermediate training. Still twice a week, but with increased intensity.
Phase 3: Intermediate Training (Weeks 9-12)
Full intermediate-level training with advanced supersets and compound movements. You’ll be training like an experienced lifter by this phase.
6. Push/Pull/Legs Split Explained
A push/pull/legs split is perfect for beginners because it’s simple to understand and incredibly effective. This split is popular on Reddit workout communities and consistently rated as one of the best approaches for beginners.
The ‘push’ day works chest, shoulders, and triceps. The ‘pull’ day targets the back and biceps. The ‘legs and core’ day works your lower body and core muscles. This ensures balanced development and optimal recovery between sessions
7. Equipment You Need
This beginner to intermediate program uses standard gym equipment that’s perfect for learning proper form: dumbbells (5-25lbs range for petite women), kettlebells (10-35lbs), barbells (starting with an empty 45lb bar), cable machines for stability, and TRX suspension trainers for bodyweight assistance.
8. Complete Workout Tables – All 3 Phases
PHASE 1: BEGINNER FOUNDATION (WEEKS 1-4)
Perfect for complete beginners | 2x per week | No supersets | Focus on form
PUSH DAY – Chest, Shoulders, Triceps
Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
Dumbbell Bench Press | 4 | 10-12 | 8-15 lbs | 60-90s | Dumbbells + Bench |
Dumbbell Shoulder Press | 4 | 10-12 | 5-12 lbs | 60-90s | Dumbbells |
Dumbbell Flyes | 4 | 10-12 | 5-10 lbs | 60s | Dumbbells + Bench |
TRX Push-ups/ bodyweight press | 4 | 10-12 | Bodyweight | 60s | TRX |
Dumbbell Tricep Extensions | 4 | 10-12 | 5-10 lbs | 60s | Dumbbells |
PULL DAY – Back, Biceps
Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
Lat Pulldown Machine | 4 | 10-12 | 30-50 lbs | 60-90s | Cable Machine |
Dumbbell Bent-Over Rows | 4 | 10-12 | 8-15 lbs | 60-90s | Dumbbells |
TRX Rows | 4 | 10-12 | Bodyweight | 60s | TRX |
Dumbbell Bicep Curls | 4 | 10-12 | 5-12 lbs | 60s | Dumbbells |
Kettlebell gorilla row | 4 | 10-12 | 10-20 lbs | 60s | Kettlebell |
LEGS & CORE DAY
Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
Goblet Squats | 4 | 10-12 | 15-25 lbs | 60-90s | Kettlebell |
Dumbbell Romanian Deadlifts | 4 | 10-12 | 10-20 lbs | 60-90s | Dumbbells |
Dumbbell Lunges | 4 | 10-12 each | 8-15 lbs | 60s | Dumbbells |
TRX jump Squats | 4 | 10-12 | Bodyweight | 60s | TRX |
Plank Hold
| 4 | 30-45s | Bodyweight | 45s | None |
Leg raises | 4 | 12-15 | Bodyweight | 45s | Matt |
PHASE 2: BEGINNER TO INTERMEDIATE TRANSITION (WEEKS 5-8)
Supersets introduced | 2x per week | Increased intensity | Building intermediate skills
PUSH DAY – Superset Format
Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment | |
A1 | Barbell Bench Press | 4 | 10-12 | 45-65 lbs | No rest | Barbell + Bench |
A2 | Dumbbell Shoulder Press | 4 | 10-12 | 10-18 lbs | 90s after A2 | Dumbbells |
B1 | Incline Dumbbell Press | 4 | 10-12 | 8-15 lbs | No rest | Dumbbells + Bench |
B2 | TRX Pike Push-ups/ bodyweight press ups | 4 | 10-12 | Bodyweight | 90s after B2 | TRX |
Single | Dumbbell Tricep Dips/ dumbbell kickbacks | 4 | 10-12 | BW + 5-10 lbs | 60s | Bench + Dumbbell |
PULL DAY – Superset Format
Superset | Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
A1 | Barbell Bent-Over Rows | 4 | 10-12 | 45-65 lbs | No rest | Barbell |
A2 | Lat Pulldown Machine | 4 | 10-12 | 40-60 lbs | 90s after A2 | Cable Machine |
B1 | Dumbbell Single-Arm Rows | 4 | 10-12 each | 12-20 lbs | No rest | Dumbbells + Bench |
B2 | TRX Face Pulls | 4 | 10-12 | Bodyweight | 90s after B2 | TRX |
Single | Kettlebell Bicep Curls | 4 | 10-12 | 15-25 lbs | 60s | Kettlebell |
LEGS & CORE DAY – Superset Format
Superset | Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
A1 | Barbell Back Squats | 4 | 10-12 | 45-75 lbs | No rest | Barbell + Rack |
A2 | Dumbbell Romanian Deadlifts | 4 | 10-12 | 15-25 lbs | 90s after A2 | Dumbbells |
B1 | Dumbbell Bulgarian Split Squats | 4 | 10-12 each | 10-18 lbs | No rest | Dumbbells + Bench |
B2 | TRX Hamstring Curls | 4 | 10-12 | Bodyweight | 90s after B2 | TRX |
Single | Kettlebell Swings | 4 | 10-12 | 20-35 lbs | 60s | Kettlebell |
PHASE 3: INTERMEDIATE TRAINING (WEEKS 9-12)
Advanced supersets | 2x per week | Intermediate-level training | Maximum results
PUSH DAY – Advanced Supersets
Superset | Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
A1 | Barbell Incline Press | 4 | 10-12 | 55-85 lbs | No rest | Barbell + Bench |
A2 | Dumbbell Lateral Raises | 4 | 10-12 | 5-12 lbs | 90s after A2 | Dumbbells |
B1 | Dumbbell Chest Press | 4 | 10-12 | 15-25 lbs | No rest | Dumbbells + Bench |
B2 | TRX Tricep Press/ dumbbell overhead extension | 4 | 10-12 | Bodyweight | 90s after B2 | TRX |
Single | Kettlebell Overhead Press | 4 | 10-12 | 15-30 lbs | 60s | Kettlebell |
PULL DAY – Advanced Supersets
Superset | Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
A1 | Barbell Deadlifts | 4 | 10-12 | 65-95 lbs | No rest | Barbell |
A2 | Wide-Grip Lat Pulldowns | 4 | 10-12 | 50-70 lbs | 90s after A2 | Cable Machine |
B1 | Dumbbell Reverse Flyes | 4 | 10-12 | 5-12 lbs | No rest | Dumbbells |
B2 | TRX Bicep Curls | 4 | 10-12 | Bodyweight | 90s after B2 | TRX |
Single | Kettlebell Upright Rows | 4 | 10-12 | 15-25 lbs | 60s | Kettlebell |
LEGS & CORE DAY – Advanced Supersets
Superset | Exercise | Sets | Reps | Weight (lbs) | Rest | Equipment |
A1 | Barbell Front Squats | 4 | 10-12 | 55-85 lbs | No rest | Barbell + Rack |
A2 | Dumbbell Step-ups | 4 | 10-12 each | 15-25 lbs | 90s after A2 | Dumbbells + Box |
B1 | Dumbbell Sumo Deadlifts | 4 | 10-12 | 20-35 lbs | No rest | Dumbbells |
B2 | TRX Single-Leg Squats | 4 | 10-12 each | Bodyweight | 90s after B2 | TRX |
Single | Kettlebell Turkish half Get-ups | 4 | 10-12 each | 10-20 lbs | 90s | Kettlebell |
9. Progressive Overload Guidelines
Progressive overload is the key to progressing from a beginner to an intermediate level. Here’s exactly how to progress through each phase:
Phase 1 Progression (Weeks 1-4)
- Week 1: Focus on perfect form, use the lighter end of the weight ranges
- Week 2: If form was perfect, increase weight by 2.5-5 lbs per exercise
- Week 3: Continue adding weight if completing all reps with good form
- Week 4: Deload week – reduce weight by 10% and focus on form refinement
Phase 2 Progression (Weeks 5-8)
- Week 5: Start with weights 5-10 lbs heavier than Phase 1 final weights
- Week 6: Add 2.5-5 lbs if completing supersets with good form
- Week 7: Continue progressive overload, focus on superset timing
- Week 8: Peak week – aim for personal bests while maintaining form
Phase 3 Progression (Weeks 9-12)
- Week 9: Intermediate-level weights, focus on compound movement mastery
- Week 10: Add weight to barbell exercises, maintain dumbbell progression
- Week 11: Peak strength week – test your limits safely
- Week 12: Celebration week – demonstrate your new intermediate-level strength
Weight Progression Guidelines for Petite Women
- Dumbbells: Start 5-10 lbs, progress to 20-30 lbs by end of the program
- Kettlebells: Start 10-15 lbs, progress to 25-40 lbs by the end of the program
- Barbell: Start with an empty bar (45 lbs), progress to 75-100 lbs by the end
- Bodyweight: Use TRX assistance in Phase 1, full bodyweight by Phase 3
- Always prioritise form over weight – better to lift lighter with perfect technique
How to Track Your 1RM Max Progress
The 12Reps app can estimate your 1RM max based on your working sets. Here’s how your estimated 1RM should progress:
Phase 1 (Beginner): Focus on learning movements, don’t worry about 1RM yet
Phase 2 (Beginner-Intermediate): Start tracking 1RM estimates, expect 10-20% increases
Phase 3 (Intermediate): Aim for 20-40% total increase from Phase 1 baseline
Use the track volume lifted feature to see your total weekly volume increase by 50-100% over the 12 weeks.
10. How to Progress and Stay Motivated
Going from beginner to intermediate level in 12 weeks is totally achievable with this program. The key is consistency and trusting the progressive overload process.
The 12Reps app makes tracking your journey from beginner to intermediate super easy. You’ll be amazed at how much stronger you get when you follow a structured program with proper progression.
Remember, this is a strength training program for beginners that transitions you to the intermediate level. Don’t compare yourself to advanced lifters – focus on your own progress and celebrate every milestone.
11. Final Thoughts and Getting Started
This beginner-to-intermediate program is designed to take you from never having lifted weights to being a confident, strong intermediate lifter in just 12 weeks.
The combination of the 12Reps app tracking, progressive overload, and this structured program will transform not only your body but also your confidence. Whether your goal is to build muscle, lose fat, get stronger, or just feel amazing, this program will get you there.
Start with Phase 1, master the basics, and trust that each phase builds perfectly on the last. By Week 12, you’ll be amazed at what you can accomplish. Remember – you’re stronger than you think, and this program will prove it!
12. References
[1] Westcott, W. L. (2012). Resistance Training Is Medicine: The Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. Available at: https://journals.lww.com/acsm-csmr/Fulltext/2012/07000/Resistance_Training_is_Medicine__Effects_of.13.aspx
[2] Garber, C. E., et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining fitness in healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. Available at: https://www.acsm.org/docs/default-source/publications-files/acsm-position-stands/acsm_position_stand_exercise_2011.pdf
[3] Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences, 35(11), 1073-1082. Available at: https://www.tandfonline.com/doi/full/10.1080/02640414.2016.1210197
