By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
Table of Contents
- Introduction: A New Era of Women’s Strength Training
- Why Strength Training is a Game-Changer for Women
- Breaking Through Plateaus: The Science of Progression
- Time Under Tension and the 12-Rep Range: The Sweet Spot for Lean Muscle
- Hypertrophy and Strength: A Powerful Combination
- Fueling Your Body: The Importance of Nutrition
- The 12Reps App: Your Ultimate Training Partner
- Client Success Stories: Meet Lucy and Marika
- The 12-Week Advanced Program
- Phase 1: Metabolic Conditioning (Weeks 1-4)
- Phase 2: Hypertrophy Focus (Weeks 5-8)
- Phase 3: Strength and Power (Weeks 9-12)
- HIIT Cardio Sessions
- Conclusion
- References
Introduction: A New Era of Women’s Strength Training
As a personal trainer with over a decade of experience, I’ve witnessed a powerful shift in the fitness world. Women are no longer shying away from the weights section; they’re embracing it, and for good reason. The days of endless cardio and light-weight, high-rep workouts are being replaced by a smarter, more effective approach to building a strong, lean, and toned physique. This 12-week advanced strength training program is designed for women who are ready to take their fitness to the next level, break through plateaus, and sculpt the body they’ve always wanted.
In this guide, I’ll not only provide you with a detailed workout plan but also delve into the science behind why it works. We’ll explore everything from the importance of strength training for women’s health to the nuances of time under tension and hypertrophy. And to make your journey even more seamless, we’ll be using the 12Reps app, a powerful workout tracker that has helped hundreds of people, just like you, to transform their bodies and their lives.
Why Strength Training is a Game-Changer for Women
For too long, women have been fed the myth that lifting heavy weights will make them “bulky.” As a result, many have stuck to the cardio section, missing out on the incredible benefits that strength training has to offer. The truth is, women have significantly lower levels of testosterone than men, which makes it physiologically difficult to build large, bulky muscles. Instead, strength training helps women build lean muscle, which creates a toned, sculpted, and athletic physique.
But the benefits of strength training for women go far beyond aesthetics. It can improve bone density, reducing the risk of osteoporosis, a condition that disproportionately affects women. It can also boost your metabolism, helping you to burn more calories throughout the day, and improve your insulin sensitivity, reducing your risk of type 2 diabetes. A study from the Journal of Strength and Conditioning Research found that a consistent strength training program can lead to significant improvements in body composition, strength, and overall health in women [1].
Breaking Through Plateaus: The Science of Progression
Have you ever felt like you’re putting in the work at the gym but not seeing the results you want? You may have hit a workout plateau. This is a common experience for many people, and it happens when your body adapts to the stress of your workouts. To continue making progress, you need to progressively overload your muscles, which means continually challenging them with new stimuli. This can be done by increasing the weight you’re lifting, the number of reps or sets you’re performing, or by decreasing your rest periods. The key is to be consistent and to continually push yourself outside of your comfort zone.
Time under tension (TUT) refers to the amount of time a muscle is held under strain during a set. It’s a crucial factor in stimulating muscle growth, and the 10-12 rep range is the sweet spot for maximising TUT and promoting hypertrophy (muscle growth). By performing each rep in a slow and controlled manner, you increase the time your muscles are under tension, which leads to greater muscle protein synthesis and, ultimately, more muscle growth. This is why you’ll see the 10-12 rep range used throughout this program. It’s the perfect balance of volume and intensity for building lean muscle and achieving a toned physique.
This program is designed to combine the principles of both hypertrophy and strength training. Hypertrophy training focuses on increasing muscle size, while strength training focuses on increasing muscle force production. By combining these two training styles, you’ll not only build a lean and toned physique but also become significantly stronger. The first two phases of the program place a greater emphasis on hypertrophy, focusing on the 10-12 rep range and moderate weights. The final phase of the program shifts to a greater emphasis on strength, with heavier weights and slightly lower reps.
Nutrition is just as important as your training when it comes to achieving your fitness goals. To build lean muscle and lose body fat, you need to be in a slight calorie deficit, but you also need to be consuming enough protein, carbohydrates, and fats to fuel your workouts and support muscle recovery. Protein is the building block of muscle, so it’s essential to consume an adequate amount each day. Carbohydrates are your body’s primary source of energy, so they’re crucial for fueling your workouts. And healthy fats are important for hormone production and overall health. A registered dietitian can help you create a personalised nutrition plan that’s right for you.
The 12Reps App: Your Ultimate Training Partner
The 12Reps app is the perfect companion for this 12-week program. It’s a powerful workout tracker that will help you stay on track, monitor your progress, and get the most out of your workouts. With the 12Reps app, you can:
- Track your workouts: Log your exercises, sets, reps, and weight to see your progress over time.
- Access exercise demos: Watch video demonstrations of every exercise in the program to ensure you’re using the correct form.
- Stay motivated: Join a community of like-minded women who are all working towards their fitness goals.
Client Success Stories: Meet Lucy and Marika
I’ve used this exact program with countless clients, and the results have been nothing short of amazing. Two of my clients, Lucy and Marika, are perfect examples of what’s possible when you combine a structured strength training program with a healthy diet and a positive mindset.
When Lucy first came to me, she was frustrated with her lack of progress. She had been doing a lot of cardio but wasn’t seeing the changes she wanted in her body. After just 12 weeks on this program, Lucy had lost 5kg of body fat and gained 2kg of lean muscle. She was stronger, more confident, and finally had the toned and athletic physique she had always wanted.
Marika’s story is just as inspiring. She was already in good shape, but she wanted to take her fitness to the next level. After 12 weeks on this program, Marika had significantly increased her strength and had a newfound love for lifting weights. She was amazed at how much her body had changed and how much stronger she felt.
Phase 1: Metabolic Conditioning (Weeks 1-4)
Week 1-4 Strength Training Schedule
Monday – Push Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Dumbbell Chest Press | 4 | 10-12 | 12-18kg | 60-90 sec | Dumbbells |
Overhead Shoulder Press | 4 | 10-12 | 8-12kg | 60-90 sec | Dumbbells |
Incline Dumbbell Flyes | 4 | 10-12 | 6-10kg | 60-90 sec | Dumbbells |
Tricep Dips (Assisted) | 4 | 10-12 | Bodyweight-10kg | 60-90 sec | Machine |
Push-ups (Modified) | 4 | 10-12 | Bodyweight | 60-90 sec | Bodyweight |
Wednesday – Pull Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Lat Pulldown | 4 | 10-12 | 30-40kg | 60-90 sec | Machine |
Seated Cable Rows | 4 | 10-12 | 25-35kg | 60-90 sec | Machine |
TRX Rows | 4 | 10-12 | Bodyweight | 60-90 sec | TRX |
Dumbbell Bicep Curls | 4 | 10-12 | 6-10kg | 60-90 sec | Dumbbells |
Face Pulls | 4 | 10-12 | 10-15kg | 60-90 sec | Machine |
Friday – Legs & Core
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Goblet Squats | 4 | 10-12 | 12-16kg | 90 sec | |
Romanian Deadlifts | 4 | 10-12 | 15-20kg | 90 sec | Dumbbells |
Walking Lunges | 4 | 10-12 each leg | 8-12kg | 90 sec | Dumbbells |
Plank Hold | 4 | 30-45 sec | Bodyweight | 60 sec | Bodyweight |
Russian Twists | 4 | 10-12 each side | 6kg | 60 sec | Medicine Ball |
Phase 2: Hypertrophy Focus (Weeks 5-8)
Week 5-8 Strength Training Schedule
Monday – Push Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Dumbbell Chest Press | 4 | 10-12 | 16-22kg | 60-90 sec | Dumbbells |
Military Press | 4 | 10-12 | 10-15kg | 60-90 sec | Dumbbells |
Incline Dumbbell Press | 4 | 10-12 | 12-16kg | 60-90 sec | Dumbbells |
Tricep Dips | 4 | 10-12 | Bodyweight | 60-90 sec | Machine |
Medicine Ball Chest Pass | 4 | 10-12 | 8kg | 60-90 sec | Medicine Ball |
Wednesday – Pull Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Wide-Grip Lat Pulldown | 4 | 10-12 | 35-45kg | 60-90 sec | Machine |
Single-Arm Dumbbell Rows | 4 | 10-12 each arm | 12-18kg | 60-90 sec | Dumbbells |
TRX Inverted Rows | 4 | 10-12 | Bodyweight | 60-90 sec | TRX |
Hammer Curls | 4 | 10-12 | 8-12kg | 60-90 sec | Dumbbells |
Cable Reverse Flyes | 4 | 10-12 | 15-20kg | 60-90 sec | Machine |
Friday – Legs & Core
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Barbell Squats | 4 | 10-12 | 25-35kg | 90 sec | Barbell |
Romanian Deadlifts | 4 | 10-12 | 20-30kg | 90 sec | Barbell |
Bulgarian Split Squats | 4 | 10-12 each leg | 10-15kg | 90 sec | Dumbbells |
Dead Bug | 4 | 10-12 each side | Bodyweight | 60 sec | Bodyweight |
Sandbag Slams | 4 | 10-12 | 10kg | 60 sec | Sandbag |
Phase 3: Strength and Power (Weeks 9-12)
Week 9-12 Strength Training Schedule
Monday – Push Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Dumbbell Chest Press | 4 | 10-12 | 20-26kg | 60-90 sec | Dumbbells |
Barbell Overhead Press | 4 | 10-12 | 15-20kg | 60-90 sec | Barbell |
Incline Dumbbell Press | 4 | 10-12 | 16-20kg | 60-90 sec | Dumbbells |
Close-Grip Push-ups | 4 | 10-12 | Bodyweight | 60-90 sec | Bodyweight |
Medicine Ball Slams | 4 | 10-12 | 10kg | 60-90 sec | Medicine Ball |
Wednesday – Pull Day (Upper Body)
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Wide-Grip Pulldowns | 4 | 10-12 | 45-55kg | 60-90 sec | Machine |
Barbell Rows | 4 | 10-12 | 25-35kg | 60-90 sec | Barbell |
Single-Arm Dumbbell Rows | 4 | 10-12 each arm | 16-22kg | 60-90 sec | Dumbbells |
Barbell Curls | 4 | 10-12 | 15-20kg | 60-90 sec | Barbell |
TRX Face Pulls | 4 | 10-12 | Bodyweight | 60-90 sec | TRX |
Friday – Legs & Core
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Barbell Squats | 4 | 10-12 | 35-45kg | 90 sec | Barbell |
Sumo Deadlifts | 4 | 10-12 | 30-40kg | 90 sec | Barbell |
Reverse Lunges | 4 | 10-12 each leg | 15-20kg | 90 sec | Dumbbells |
Plank to Push-up | 4 | 10-12 | Bodyweight | 60 sec | Bodyweight |
Sandbag Carries | 4 | 20m | 15kg | 60 sec | Sandbag |
HIIT Cardio Sessions (Twice Weekly)
Tuesday & Saturday HIIT Sessions
Phase 1 HIIT (Weeks 1-4)
Exercise | Work Time | Rest Time | Rounds | Equipment |
Kettlebell Swings | 30 sec | 30 sec | 4 | Kettlebell (12kg) |
Sledge Push | 20 sec | 40 sec | 4 | Sledge |
High Knees | 30 sec | 30 sec | 4 | Bodyweight |
Medicine Ball Slams | 20 sec | 40 sec | 4 | Medicine Ball |
Squat Jumps | 20 sec | 40 sec | 4 | Bodyweight |
Phase 2 HIIT (Weeks 5-8)
Exercise | Work Time | Rest Time | Rounds | Equipment |
Kettlebell Swings | 40 sec | 20 sec | 5 | Kettlebell (16kg) |
Sledge Push | 30 sec | 30 sec | 5 | Sledge |
Mountain Climbers | 40 sec | 20 sec | 5 | Bodyweight |
Sandbag Slams | 30 sec | 30 sec | 5 | Sandbag |
Burpees | 30 sec | 30 sec | 5 | Bodyweight |
Phase 3 HIIT (Weeks 9-12)
Exercise | Work Time | Rest Time | Rounds | Equipment |
Kettlebell Swings | 45 sec | 15 sec | 6 | Kettlebell (20kg) |
Sledge Push | 40 sec | 20 sec | 6 | Sledge |
Sprint in Place | 45 sec | 15 sec | 6 | Bodyweight |
Sandbag Slams | 40 sec | 20 sec | 6 | Sandbag |
Burpee Tuck Jumps | 40 sec | 20 sec | 6 | Bodyweight |
Weekly Schedule Overview
Monday: Push Day (Upper Body Strength) Tuesday: HIIT Cardio Session Wednesday: Pull Day (Upper Body Strength) Thursday: Rest Day or Light Activity Friday: Legs & Core Saturday: HIIT Cardio Session Sunday: Rest Day or Light Activity
Conclusion
This 12-week advanced strength training program is a roadmap to a stronger, leaner, and more confident you. It’s a program that has been tried and tested by countless women, and it’s a program that I know will work for you. So, what are you waiting for? It’s time to unleash your inner strength and transform your body and your life.
References
[1] Ihalainen, J. K., et al. (2019). Strength Training Improves Body Composition and Physical Performance in Women. Journal of Strength and Conditioning Research, 33(5), 1165-1174. https://journals.lww.com/nsca-jscr/Fulltext/2019/05000/Strength_Training_Improves_Body_Composition_and.1.aspx
[2] Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857-2872. https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx
[3] The 12Reps App. https://www.12reps.app
