Hello, I’m Vijune Penikaite, a personal trainer with 10 years of experience in the fitness industry and 3 years of coaching women to be strong and powerful in the heart of London. I’m passionate about helping women discover their strength and build confidence through weightlifting. Today, I want to share with you a comprehensive guide to a 3-day strength training split, specifically designed for women in their 30s who are ready to embark on a transformative fitness journey.
Strength training is not just about building bigger muscles; it’s about investing in your long-term health and well-being. As we enter our 30s, our bodies undergo changes. We naturally begin to lose muscle mass, a condition known as sarcopenia, and our bone density can also decline. Strength training is a powerful tool to combat these changes, helping you build and maintain lean muscle, boost your metabolism, and improve your overall quality of life. A study published in the Journal of the American College of Cardiology found that women who engage in regular strength training have a 30% lower risk of cardiovascular mortality [1]. That’s a significant reason to pick up some weights!
This 12-week program is designed to get you in the best shape of your life. It’s a progressive plan that will challenge you, but it’s also designed for beginners, so don’t be intimidated. We’ll focus on compound exercises that work multiple muscle groups at once, which is the most efficient way to build strength and burn calories. We’ll also incorporate a variety of equipment, including kettlebells, dumbbells, TRX, machines, a sled, and barbells, to keep your workouts interesting and effective.
To make your fitness journey even easier, I highly recommend using a strength training app like the 12reps app. It’s a fantastic workout tracker app that allows you to build and customise your routines, track your progress, and time your rest periods. You can find all the exercises in this program on the app, making it simple to follow along. The 12reps appis more than just a workout app; it’s a comprehensive tool that can help you stay motivated and accountable. Whether you’re looking for a weightlifting app, a HIIT training app, a bodyweight app, or a general gym app, 12reps has you covered. Plus, you can try it for free with a 7-day trial.
This article will cover everything you need to know to get started, from the 12-week workout program to nutrition advice. My goal is to empower you with the knowledge and confidence to take control of your health and fitness. Let’s get started on this exciting journey together!
The Unrivalled Importance of Strength Training for Women in Their 30s
For too long, strength training has been misunderstood, often associated with bulky physiques or solely for competitive athletes. However, for women, especially those in their 30s, strength training is a cornerstone of health, vitality, and longevity. It’s not just about looking good; it’s about feeling strong, capable, and resilient for years to come.
Combating Age-Related Muscle and Bone Loss
As I mentioned, from our 30s onwards, we naturally start to lose muscle mass at a rate of about 3-8% per decade [2]. This age-related muscle loss, or sarcopenia, can lead to decreased strength, reduced metabolism, and a higher risk of falls and injuries later in life. Strength training is the most effective way to counteract this. By consistently challenging your muscles, you stimulate muscle protein synthesis, which leads to building muscle in women and preserving the lean mass that is crucial for a healthy, active lifestyle.
Beyond muscle, strength training is vital for bone health. Women are particularly susceptible to osteoporosis, a condition where bones become brittle and fragile. Weight-bearing exercises, like those in our program, put stress on your bones, signaling them to become denser and stronger. This is a proactive step towards preventing fractures and maintaining skeletal integrity as you age.
Boosting Metabolism and Managing Weight
Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. The more muscle you have, the higher your basal metabolic rate (BMR) will be. This means you’ll burn more calories even when you’re not exercising, making weight management significantly easier. For women looking to lose weight or maintain a healthy body composition, strength training is far more effective than cardio alone. It helps you build muscle by shaping your physique and creating a toned appearance.
Your 12-Week Journey to Strength: The 3-Day Split Program
This 12-week program is meticulously designed to progressively challenge you, focusing on building lean muscle, increasing strength, and improving overall fitness. It’s structured into three distinct phases, each lasting four weeks, with a gradual increase in intensity and complexity to ensure continuous progress and adaptation. Remember, consistency is key, and listening to your body is paramount.
Training Frequency: 3 days per week. This allows for ample recovery between sessions, which is crucial for muscle growth and preventing overtraining. Ideal days might be Monday, Wednesday, and Friday, leaving the weekends and other days for rest or active recovery (light cardio, stretching).
Equipment: This program utilises a variety of equipment to provide diverse stimuli and maximise your results. You’ll be working with kettlebells, dumbbells, TRX suspension trainers, gym machines, a sled, and barbells. This ensures a comprehensive approach to strength development.
Before You Lift: The Warm-Up (10 minutes)
Never skip your warm-up! It prepares your body for the workout ahead, increases blood flow to your muscles, improves joint mobility, and reduces the risk of injury. Each warm-up should last approximately 10 minutes and include:
- Cardio Activation (5 minutes): Begin with a gentle cardio activity to increase your heart rate. An incline walk on a treadmill or a session on the rowing machine are excellent choices.
- Dynamic Mobility Stretches (5 minutes): These movements prepare your joints and muscles for the specific exercises you’ll be performing. Focus on controlled movements rather than static holds.
Mobility Stretches
Exercise | Sets | Reps/Duration | Focus |
Cat-Cow | 2 | 10 reps | Spinal mobility, core activation |
Thoracic Rotations | 2 | 10 reps/side | Upper back mobility, posture |
Hip Flexor Stretch (kneeling) | 2 | 30 sec/side | Hip mobility, lower body flexibility |
Glute Bridge Hold | 2 | 30 sec | Glute activation, core stability |
World’s Greatest Stretch | 2 | 5 reps/side | Full body mobility, hip and thoracic spine |
After Your Lifts: The Cool-Down (10 minutes)
Just as important as the warm-up, the cool-down helps your body transition from an intense state back to rest. It aids in recovery, reduces muscle soreness, and improves flexibility.
- Light Cardio (10 minutes): Finish your session with 10 minutes on the stair master or an incline walk on the treadmill. This helps flush out metabolic byproducts and gradually lowers your heart rate.
How to Use the Workout Tables
Each workout is presented in a table format, similar to what you’d find in the 12reps app. You’ll see columns for Exercise, Sets, Reps, Rest (seconds), Equipment, and Notes. The
Note: In the tables below, ‘Sets’ includes one warm-up set for Phases 2 and 3, as specified in the prompt. For example, ‘4 sets + 1 warm-up set’ means 5 total sets, with the first being a warm-up.
12-Week Strength Training Program for 30-Year-Old Women
Program Overview
This 12-week program is designed to progressively challenge you, focusing on building lean muscle, increasing strength, and improving overall fitness. It’s structured into three phases, each lasting four weeks, with a gradual increase in intensity and complexity.
Training Days: 3 days per week (e.g., Monday, Wednesday, Friday) with rest or active recovery on other days.
Equipment: Kettlebell, Dumbbell, TRX, Machines, Sled Push, Barbell.
Warm-up (10 minutes before each workout): * Incline walk on treadmill or rowing machine (5 minutes) * Mobility stretches (5 minutes) – see table below
Cool-down (10 minutes after each workout): * Stair master or incline walk on treadmill (10 minutes)
Mobility Stretches
Exercise | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
Thoracic Rotations | 2 | 10 reps/side |
Hip Flexor Stretch | 2 | 30 sec/side |
Glute Bridge Hold | 2 | 30 sec |
World’s Greatest Stretch | 2 | 5 reps/side |
Phase 1: Foundation Building (Weeks 1-4)
Focus: Learning proper form, building a solid strength base with single sets. Workout Structure: 5 exercises per workout, 4-5 sets per exercise.
Week 1-2: Workout A (Full Body)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Barbell Goblet Squat | 4 | 10-12 | 60-90 | Barbell | Focus on depth and controlled movement |
Dumbbell Bench Press | 4 | 10-12 | 60-90 | Dumbbells | Maintain stable shoulder blades |
Machine Lat Pulldown | 4 | 10-12 | 60-90 | Machine | Squeeze shoulder blades at the bottom |
Kettlebell Romanian Deadlift | 4 | 10-12 | 60-90 | Kettlebell | Hinge at hips, slight knee bend |
TRX Row | 4 | 10-12 | 60-90 | TRX | Keep body straight, pull with back |
Week 1-2: Workout B (Full Body)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Machine Leg Press | 4 | 10-12 | 60-90 | Machine | Full range of motion, controlled |
Dumbbell Shoulder Press | 4 | 10-12 | 60-90 | Dumbbells | Press overhead, avoid arching back |
Barbell Bent-Over Row | 4 | 10-12 | 60-90 | Barbell | Keep back flat, pull to lower abs |
Kettlebell Swing | 4 | 10-12 | 60-90 | Kettlebell | Explosive hip drive, flat back |
TRX Chest Press | 4 | 10-12 | 60-90 | TRX | Maintain plank position, controlled |
Week 1-2: Workout C (Full Body with Glute Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Barbell Hip Thrust | 4 | 10-12 | 60-90 | Barbell | Squeeze glutes at the top |
Dumbbell Reverse Lunge | 4 | 10-12 | 60-90 | Dumbbells | Step back, keep torso upright |
Machine Chest Fly | 4 | 10-12 | 60-90 | Machine | Focus on chest contraction |
Kettlebell Goblet Squat | 4 | 10-12 | 60-90 | Kettlebell | Maintain upright torso, deep squat |
Sled Push | 4 | 20m | 60-90 | Sled | Low stance, drive through legs |
Week 3-4: Workout A (Full Body)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Barbell Back Squat | 5 | 8-10 | 90-120 | Barbell | Focus on form, controlled descent |
Dumbbell Incline Press | 5 | 8-10 | 90-120 | Dumbbells | Chest focus, stable shoulders |
Machine Seated Row | 5 | 8-10 | 90-120 | Machine | Pull with back, squeeze shoulder blades |
Kettlebell Deadlift | 5 | 8-10 | 90-120 | Kettlebell | Hinge, keep back straight |
TRX Bicep Curl | 5 | 8-10 | 90-120 | TRX | Keep elbows high, controlled |
Week 3-4: Workout B (Full Body)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Machine Hack Squat | 5 | 8-10 | 90-120 | Machine | Deep squat, controlled movement |
Dumbbell Overhead Press | 5 | 8-10 | 90-120 | Dumbbells | Press overhead, core engaged |
Barbell Romanian Deadlift | 5 | 8-10 | 90-120 | Barbell | Hinge at hips, feel stretch in hamstrings |
Kettlebell Clean & Press | 5 | 8-10 | 90-120 | Kettlebell | Explosive, smooth transition |
TRX Triceps Extension | 5 | 8-10 | 90-120 | TRX | Keep elbows tucked, controlled |
Week 3-4: Workout C (Full Body with Glute Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Barbell Glute Bridge | 5 | 8-10 | 90-120 | Barbell | Max glute contraction at the top |
Dumbbell Walking Lunge | 5 | 8-10 | 90-120 | Dumbbells | Controlled steps, upright torso |
Machine Leg Extension | 5 | 8-10 | 90-120 | Machine | Focus on quad contraction |
Kettlebell Goblet Squat | 5 | 8-10 | 90-120 | Kettlebell | Deep squat, maintain form |
Sled Pull (backward) | 5 | 20m | 90-120 | Sled | Lean back, drive through heels |
Phase 2: Strength & Hypertrophy (Weeks 5-8)
Focus: Increasing intensity with supersets to build muscle and strength. Workout Structure: 5 exercises + 4 superset exercises (total 8 exercises), 4 sets + 1 warm-up set (total 5 sets).
Week 5-6: Workout A (Upper Body Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Bench Press | 4 | 8-10 | 90-120 | Barbell | Controlled descent, full range |
Machine Overhead Press | 4 | 8-10 | 90-120 | Machine | Press overhead, core engaged |
Superset 1 | |||||
Dumbbell Lateral Raise | 4 | 12-15 | 0 | Dumbbells | Controlled, focus on side delts |
Dumbbell Front Raise | 4 | 12-15 | 60-90 | Dumbbells | Controlled, focus on front delts |
Superset 2 | |||||
TRX Bicep Curl | 4 | 10-12 | 0 | TRX | Keep elbows high, controlled |
TRX Triceps Extension | 4 | 10-12 | 60-90 | TRX | Keep elbows tucked, controlled |
Week 5-6: Workout B (Lower Body Focus with Glutes)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Deadlift | 4 | 6-8 | 120-180 | Barbell | Hinge, keep back straight, controlled |
Machine Leg Press | 4 | 10-12 | 90-120 | Machine | Full range of motion, controlled |
Superset 1 | |||||
Kettlebell Goblet Squat | 4 | 10-12 | 0 | Kettlebell | Deep squat, maintain upright torso |
Kettlebell Romanian Deadlift | 4 | 10-12 | 60-90 | Kettlebell | Hinge at hips, feel stretch in hamstrings |
Superset 2 | |||||
Dumbbell Glute Bridge | 4 | 12-15 | 0 | Dumbbells | Squeeze glutes at the top |
Machine Leg Curl | 4 | 12-15 | 60-90 | Machine | Focus on hamstring contraction |
Week 5-6: Workout C (Full Body with Power Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Back Squat | 4 | 8-10 | 90-120 | Barbell | Controlled descent, explosive ascent |
Machine Chest Press | 4 | 10-12 | 90-120 | Machine | Focus on chest contraction |
Superset 1 | |||||
Kettlebell Swing | 4 | 12-15 | 0 | Kettlebell | Explosive hip drive, flat back |
Sled Push | 4 | 20m | 60-90 | Sled | Low stance, powerful drive |
Superset 2 | |||||
TRX Mountain Climbers | 4 | 30 sec | 0 | TRX | Fast pace, stable core |
Dumbbell Renegade Row | 4 | 8-10/side | 60-90 | Dumbbells | Maintain plank, controlled row |
Week 7-8: Workout A (Upper Body Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Dumbbell Bench Press | 4 | 8-10 | 90-120 | Dumbbells | Controlled descent, full range |
Barbell Overhead Press | 4 | 8-10 | 90-120 | Barbell | Press overhead, core engaged |
Superset 1 | |||||
Machine Lateral Raise | 4 | 12-15 | 0 | Machine | Controlled, focus on side delts |
Machine Front Raise | 4 | 12-15 | 60-90 | Machine | Controlled, focus on front delts |
Superset 2 | |||||
Dumbbell Bicep Curl | 4 | 10-12 | 0 | Dumbbells | Keep elbows tucked, controlled |
Dumbbell Triceps Extension | 4 | 10-12 | 60-90 | Dumbbells | Controlled, focus on triceps |
Week 7-8: Workout B (Lower Body Focus with Glutes)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Hip Thrust | 4 | 8-10 | 120-180 | Barbell | Max glute contraction at the top |
Machine Hack Squat | 4 | 10-12 | 90-120 | Machine | Deep squat, controlled movement |
Superset 1 | |||||
Dumbbell Split Squat | 4 | 10-12/side | 0 | Dumbbells | Controlled, focus on balance |
Kettlebell Sumo Deadlift | 4 | 10-12 | 60-90 | Kettlebell | Wide stance, glute and inner thigh focus |
Superset 2 | |||||
TRX Glute Bridge | 4 | 12-15 | 0 | TRX | Squeeze glutes, controlled |
Machine Calf Raise | 4 | 15-20 | 60-90 | Machine | Full range of motion, squeeze at top |
Week 7-8: Workout C (Full Body with Conditioning Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Clean & Press | 4 | 6-8 | 120-180 | Barbell | Explosive, full body movement |
Machine Lat Pulldown | 4 | 10-12 | 90-120 | Machine | Squeeze shoulder blades at the bottom |
Superset 1 | |||||
Kettlebell Snatch | 4 | 8-10/side | 0 | Kettlebell | Explosive, controlled overhead |
Sled Pull (forward) | 4 | 20m | 60-90 | Sled | Drive through legs, maintain posture |
Superset 2 | |||||
TRX Plank | 4 | 45 sec | 0 | TRX | Stable core, avoid sagging hips |
Dumbbell Thruster | 4 | 10-12 | 60-90 | Dumbbells | Squat to overhead press, fluid movement |
Phase 3: Advanced Strength & Definition (Weeks 9-12)
Focus: Maximising strength and muscle definition with challenging supersets and progressive overload. Workout Structure: 5 exercises + 4 superset exercises (total 8 exercises), 4 sets + 1 warm-up set (total 5 sets).
Week 9-10: Workout A (Upper Body Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Incline Press | 4 | 6-8 | 120-180 | Barbell | Controlled, chest focus |
Machine Seated Row | 4 | 8-10 | 90-120 | Machine | Pull with back, squeeze shoulder blades |
Superset 1 | |||||
Dumbbell Arnold Press | 4 | 10-12 | 0 | Dumbbells | Rotational movement, shoulder focus |
TRX Face Pull | 4 | 12-15 | 60-90 | TRX | Pull to face, external rotation |
Superset 2 | |||||
Kettlebell Hammer Curl | 4 | 10-12 | 0 | Kettlebell | Neutral grip, bicep and forearm focus |
Machine Triceps Pushdown | 4 | 12-15 | 60-90 | Machine | Full extension, squeeze triceps |
Week 9-10: Workout B (Lower Body Focus with Glutes)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Front Squat | 4 | 6-8 | 120-180 | Barbell | Upright torso, core engaged |
Machine Leg Extension | 4 | 10-12 | 90-120 | Machine | Focus on quad contraction |
Superset 1 | |||||
Dumbbell Romanian Deadlift | 4 | 10-12 | 0 | Dumbbells | Hinge at hips, feel stretch in hamstrings |
Kettlebell Bulgarian Split Squat | 4 | 8-10/side | 60-90 | Kettlebell | Balance and single leg strength |
Superset 2 | |||||
Barbell Glute Bridge | 4 | 12-15 | 0 | Barbell | Max glute contraction at the top |
Sled Push | 4 | 20m | 60-90 | Sled | Low stance, powerful drive |
Week 9-10: Workout C (Full Body with Metabolic Conditioning)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Push Press | 4 | 6-8 | 120-180 | Barbell | Explosive leg drive, overhead press |
Machine T-Bar Row | 4 | 8-10 | 90-120 | Machine | Pull with back, chest supported |
Superset 1 | |||||
Kettlebell Thruster | 4 | 10-12 | 0 | Kettlebell | Squat to overhead press, fluid movement |
TRX Burpee | 4 | 10-12 | 60-90 | TRX | Full body, explosive |
Superset 2 | |||||
Dumbbell Farmer’s Carry | 4 | 30m | 0 | Dumbbells | Strong grip, stable core |
Sled Drag (backward) | 4 | 20m | 60-90 | Sled | Lean back, drive through heels |
Week 11-12: Workout A (Upper Body Focus)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Dumbbell Incline Press | 4 | 6-8 | 120-180 | Dumbbells | Controlled, chest focus |
Barbell Bent-Over Row | 4 | 8-10 | 90-120 | Barbell | Keep back flat, pull to lower abs |
Superset 1 | |||||
Machine Shoulder Press | 4 | 10-12 | 0 | Machine | Press overhead, controlled |
TRX Y-Raise | 4 | 12-15 | 60-90 | TRX | Focus on rear delts and upper back |
Superset 2 | |||||
Dumbbell Concentration Curl | 4 | 10-12/side | 0 | Dumbbells | Strict form, bicep isolation |
Kettlebell Overhead Triceps Extension | 4 | 12-15 | 60-90 | Kettlebell | Full extension, controlled |
Week 11-12: Workout B (Lower Body Focus with Glutes)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Deadlift | 4 | 5-7 | 180-240 | Barbell | Heavy, focus on form and power |
Machine Leg Press | 4 | 8-10 | 90-120 | Machine | Controlled, deep press |
Superset 1 | |||||
Dumbbell Step-Ups | 4 | 10-12/side | 0 | Dumbbells | Explosive, glute drive |
Kettlebell Single-Leg RDL | 4 | 8-10/side | 60-90 | Kettlebell | Balance, hamstring and glute focus |
Superset 2 | |||||
Machine Glute Kickback | 4 | 12-15/side | 0 | Machine | Focus on glute contraction |
Sled Push | 4 | 20m | 60-90 | Sled | Max effort, powerful drive |
Week 11-12: Workout C (Full Body with Strength Endurance)
Exercise | Sets | Reps | Rest (seconds) | Equipment | Notes |
Warm-up Set | 1 | 15 | 60 | Lighter weight, focus on form | |
Barbell Clean & Jerk | 4 | 4-6 | 180-240 | Barbell | Technical, explosive full body |
Machine Lat Pulldown | 4 | 8-10 | 90-120 | Machine | Squeeze shoulder blades, controlled |
Superset 1 | |||||
Kettlebell Farmer’s Carry | 4 | 40m | 0 | Kettlebell | Strong grip, stable core |
TRX Plank Row | 4 | 8-10/side | 60-90 | TRX | Maintain plank, controlled row |
Superset 2 | |||||
Dumbbell Burpee with Row | 4 | 8-10 | 0 | Dumbbells | Full body, explosive, controlled |
Sled Drag (forward) | 4 | 20m | 60-90 | Sled | Drive through legs, maintain posture |
Finisher (After each workout)
Core Circuit: 3 exercises, 3 sets, minimal rest between exercises, 60-90 seconds rest between sets.
Exercise | Sets | Reps/Duration |
Plank | 3 | 45-60 sec |
Russian Twists | 3 | 15-20/side |
Leg Raises | 3 | 15-20 |
Fueling Your Transformation: Nutrition for Muscle Growth and Fat Loss
Training hard is only half the battle; proper nutrition is the other, equally crucial, half. To build muscle, recover effectively, and achieve your body composition goals, you need to fuel your body with the right nutrients in the right amounts. For someone starting a new strength training regimen, it’s especially important not to drastically cut calories, as your body needs energy to adapt and grow stronger.
Let’s consider a woman weighing 70kg who aims to lose 10kg. Based on an average height of 163cm and age 30, her estimated Total Daily Energy Expenditure (TDEE) at a moderate activity level is approximately 2182 calories/day. Since the goal is to build muscle and not drop calories too aggressively, especially when starting out, we will recommend a starting calorie intake around this maintenance level, or a very slight deficit if fat loss is a primary goal. This allows your body to adapt to the new training stimulus while still supporting muscle growth.
Macronutrients: The Building Blocks
Your diet should be balanced, focusing on three main macronutrients: protein, carbohydrates, and fats.
Protein: The Muscle Builder
Protein is paramount for muscle repair and growth. When you strength train, you create microscopic tears in your muscle fibers, and protein provides the amino acids needed to repair and rebuild them stronger. For active women, I recommend aiming for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For a 70kg woman, this translates to approximately 112-154 grams of protein per day.
Good sources of protein: Lean meats (chicken, turkey, beef), fish (salmon, cod), eggs, dairy (Greek yogurt, cottage cheese), legumes (lentils, beans), tofu, and protein supplements.
Carbohydrates: The Energy Source
Carbohydrates are your body’s primary source of energy, especially for high-intensity activities like strength training. They fuel your workouts and replenish glycogen stores in your muscles, aiding in recovery. Don’t fear carbs; choose wisely!
Good sources of carbohydrates: Whole grains (oats, brown rice, quinoa, whole-wheat bread), fruits (berries, bananas, apples), vegetables (sweet potatoes, broccoli, spinach), and starchy vegetables.
Fats: Essential for Hormones and Health
Dietary fats are crucial for hormone production, nutrient absorption, and overall health. They also provide a concentrated source of energy. Focus on healthy fats and consume them in moderation.
Good sources of fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax), olive oil, fatty fish (salmon, mackerel), and egg yolks.
Hydration
Don’t forget water! Staying well-hydrated is crucial for optimal performance, effective recovery, and overall well-being. Aim to drink at least 2-3 liters of water per day, and more on training days.
Tracking Your Intake with MyFitnessPal
To ensure you’re hitting your nutritional targets, especially when you’re new to tracking, I highly recommend using an app like MyFitnessPal. It’s an excellent workout tracker app and weightlifting app that allows you to log your food intake, track your macronutrients, and monitor your progress towards your calorie goals. It eliminates the guesswork from nutrition and helps you understand what you’re putting into your body. Consistency with your nutrition will amplify the results you see from your training.
Your Journey Starts Now: Embrace the Strength Within
Congratulations on taking the first step towards a stronger, healthier, and more confident you! This 12-week 3-day strength training split is more than just a workout program; it’s a blueprint for transformation. As your personal trainer, I’ve seen firsthand the incredible changes that consistent effort and proper guidance can bring. You’re not just building muscle for women; you’re building resilience, boosting your metabolism, and investing in your longevity strength training.
Remember, progress isn’t always linear, and that’s perfectly normal. There will be days when you feel incredibly strong, and others when you might feel a bit tired. Listen to your body, prioritise recovery, and celebrate every small victory along the way. The key is consistency and adherence to the program. Don’t get discouraged by minor setbacks; they are part of the journey.
To truly maximise your results and stay on track, I cannot stress enough the importance of using a reliable strength training app. The 12reps app is designed to be your ultimate training partner. It allows you to easily log your workouts, track your sets, reps, and weights, and even utilise its stopwatch feature to precisely monitor your rest periods. This level of tracking is invaluable for ensuring progressive overload, which is the driving force behind muscle growth. Whether you’re looking for a weightlifting app, a workout tracker app, or a comprehensive gym app, 12reps provides the tools you need to succeed. Take advantage of their 7-day trial to experience how it can revolutionise your training.
This program will push you, challenge you, and ultimately, get you in the best shape of your life. Embrace the process, trust in your capabilities, and watch as you become stronger, more powerful, and more confident with each passing week. I’m excited for you to discover the incredible strength that lies within. Let’s get lifting!
References
- Gulati, M. (2024, March 11). Strength training boosts longevity, mood and metabolism as it builds muscle. NPR. Retrieved from https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
- Volpi, E., Nazemi, R., & Fujita, S. (2004). Influence of aging on human muscle protein metabolism. Clinics in Geriatric Medicine, 20(2), 277-294. Retrieved from https://pubmed.ncbi.nlm.nih.gov/15123342/
