By Will Duru, BSc (Hons) Sport and Exercise Science
As a personal trainer with over a decade of experience, I’ve seen a common misconception hold too many women back from their true potential. It’s the idea that to get the body you want, you need to shrink yourself with endless cardio and restrictive diets. I want to tell you that there is a better, more empowering way. If you are a curvy woman who wants to build a strong, healthy, and beautifully sculpted physique, this article is for you. It’s time to stop trying to get smaller and start building a body that is powerful.
I’ve had the privilege of helping countless women transform their bodies and, more importantly, their mindset through strength training. I’ve seen women who were once focused solely on the number on the scale discover the joy of lifting heavy weights, feeling their muscles work, and celebrating what their bodies can do. This 3-day strength training split is designed to help you do just that. We’re going to build lean muscle, boost your metabolism, and help you lose body fat to reveal the strong, confident woman you are.
Why Strength Training is a Game-Changer for Curvy Women
For curvy women, strength training is the key to sculpting their bodies. While cardio is great for heart health, it won’t give you the toned arms, lifted glutes, and defined legs that many women desire. That’s where lifting weights comes in. By building muscle, you increase your body’s metabolic rate, which means you burn more calories even when you’re resting. This is the secret to losing fat and keeping it off for good.
Many of my female clients begin their journey wanting to lose weight, but they quickly discover that their ultimate goal is body recomposition, adjusting the ratio of muscle to fat. A study on middle-aged women found that for each day per week they engaged in strength training, their body fat was 1.3 percentage points lower and their lean muscle mass was significantly higher [1]. This is how you create a physique that is both curvy and firm, strong and lean.
The model in the video is ELLIEMAACKK for your motivation
Fueling Your Body: Nutrition for Muscle and Strength
I cannot overstate this: you cannot out-train a bad diet. Nutrition is not about restriction; it’s about giving your body the fuel it needs to perform, recover, and build muscle. When you’re strength training, your nutritional needs change. Let’s break down the three main components, or macronutrients: protein, carbohydrates, and fats.
Protein is the most important macronutrient for building and repairing muscle tissue. After a tough workout, your muscles are filled with tiny micro-tears. Protein provides the amino acids needed to heal these tears, which is how your muscles grow back stronger. For women who are actively strength training, a higher protein intake is essential. Research suggests that a protein intake of 1.6 to 2.2 grams per kilogram of body weight is ideal for supporting muscle growth [2]. Aim to include a source of protein with every meal, such as chicken, fish, eggs, lean beef, tofu, or a quality protein supplement.
Carbohydrates have gotten a bad rap, but they are your body’s preferred source of energy. Trying to complete a challenging workout without adequate carbohydrates is like trying to drive a car with an empty gas tank. Carbs provide the glucose your muscles need to power through your lifts. The key is to choose complex carbohydrates that provide sustained energy, such as oats, brown rice, quinoa, sweet potatoes, and whole-grain bread. These foods will fuel your workouts and replenish your energy stores afterwards.
Healthy fats are crucial for overall health and hormone production, which plays a significant role in your ability to build muscle and lose fat. Fats also help with the absorption of fat-soluble vitamins and can help you feel full and satisfied. Focus on incorporating healthy fat sources, such as avocados, nuts, seeds, and olive oil, into your diet. These fats will support your training goals and your long-term well-being.
Overcoming Gym-timidation
The gym can be an intimidating place, filled with unfamiliar equipment and people who seem to know exactly what they’re doing. I want you to know that everyone starts somewhere. The most experienced lifter in the gym was once a beginner. The key is to walk in with a plan.
This is where the 12reps app becomes your best friend. It’s a personal trainer in your pocket, guiding you through every single workout. Each exercise in this program is in the app, complete with a video demonstration to ensure you’re using proper form. You can track your weights, sets, and reps, and use the built-in stopwatch to time your rest periods. The goal of this article is to give you the knowledge and the program, and the 12reps app is the tool that will empower you to execute it with confidence. Download it and start your 7-day free trial – you have nothing to lose and a whole lot of strength to gain.
The 16-Week Curvy and Strong Program
This 16-week program is designed to progressively challenge you, ensuring you continue to build muscle and lose fat. It’s broken down into three phases. In Phase 1, we’ll build a strong foundation. In Phases 2 and 3, we’ll increase the intensity with supersets, where you perform two exercises back-to-back with minimal rest. This is a fantastic technique for maximizing your time in the gym and increasing your calorie burn.
Phase 1 is all about building a strong foundation. We’ll focus on learning proper form and establishing a consistent routine. Each workout has 5 exercises that target all major muscle groups. This phase uses single sets to help your body adapt to strength training.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Chest Press | Dumbbells | 3 | 10-12 | Start with 8-12 lbs | 60-90 seconds |
Seated Cable Row | Machine | 3 | 10-12 | Light to moderate | 60-90 seconds |
Dumbbell Shoulder Press | Dumbbells | 3 | 10-12 | Start with 5-8 lbs | 60-90 seconds |
Tricep Pushdowns | Machine | 3 | 12-15 | Light to moderate | 60 seconds |
Plank Hold | Bodyweight | 3 | 30-45 sec | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Goblet Squat | Dumbbell | 3 | 12-15 | Start with 15-20 lbs | 90 seconds |
Romanian Deadlift | Dumbbells | 3 | 10-12 | Start with 10-15 lbs | 90 seconds |
Walking Lunges | Bodyweight | 3 | 10 each leg | Bodyweight | 60 seconds |
Hip Thrust | Bodyweight | 3 | 15-20 | Bodyweight | 60 seconds |
Standing Calf Raises | Bodyweight | 3 | 15-20 | Bodyweight | 45 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Squat to Press | Dumbbells | 3 | 10-12 | Start with 8-10 lbs | 90 seconds |
TRX Row | TRX | 3 | 10-12 | Bodyweight | 60 seconds |
Kettlebell Deadlift | Kettlebell | 3 | 12-15 | Start with 15-20 lbs | 90 seconds |
Modified Push-ups | Bodyweight | 3 | 8-12 | Bodyweight | 60 seconds |
Russian Twists | Bodyweight | 3 | 20 total | Bodyweight | 60 seconds |
Phase 2: Strength and Power (Weeks 6-11)
Phase 2 introduces supersets to increase training intensity and maximise your time in the gym. You’ll perform 4 main exercises followed by 4 superset exercises (8 total exercises per workout). Supersets involve performing two exercises consecutively with no rest in between.
Day 1: Upper Body Supersets
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Dumbbell Press | Dumbbells | 4 | 8-10 | Increase by 3-5 lbs | 2 minutes |
Lat Pulldown | Machine | 4 | 8-10 | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 8-10 | Increase by 2-3 lbs | 90 seconds |
Assisted Pull-ups | Machine | 4 | 6-8 | Reduce assistance | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 3 | 12-15 | Light weight | No rest |
A2 | Push-ups | Bodyweight | 3 | 8-12 | Bodyweight | 2 minutes |
B1 | Lateral Raises | Dumbbells | 3 | 12-15 | Light weight | No rest |
B2 | TRX Face Pulls | TRX | 3 | 12-15 | Bodyweight | 2 minutes |
Day 2: Lower Body Supersets
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Machine | 4 | 8-10 | Progressive increase | 2-3 minutes |
Romanian Deadlift | Dumbbells | 4 | 8-10 | Increase by 5-8 lbs | 2 minutes |
Bulgarian Split Squat | Dumbbells | 4 | 8 each leg | Increase by 3-5 lbs | 90 seconds |
Hip Thrust with Weight | Dumbbell | 4 | 10-12 | Add 10-15 lbs | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 3 | 10-12 | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 3 | 12 each leg | Bodyweight | 2 minutes |
B1 | Kettlebell Goblet Squat | Kettlebell | 3 | 15-20 | Moderate weight | No rest |
B2 | Walking Calf Raises | Bodyweight | 3 | 20-25 | Bodyweight | 2 minutes |
Day 3: Full Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Sumo Deadlift | Dumbbells | 4 | 8-10 | Progressive increase | 2-3 minutes |
Overhead Press | Dumbbells | 4 | 8-10 | Increase by 3-5 lbs | 2 minutes |
TRX Squat | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Bent-Over Row | Dumbbells | 4 | 8-10 | Increase by 3-5 lbs | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 3 | 20-25 | Moderate weight | No rest |
A2 | Mountain Climbers | Bodyweight | 3 | 20 total | Bodyweight | 2 minutes |
B1 | Plank to Push-up | Bodyweight | 3 | 8-10 | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 3 | 20 total | Bodyweight | 2 minutes |
Phase 3: Advanced Strength and Conditioning (Weeks 12-16)
Phase 3 is where we push your limits 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 |
Dumbbell Bench Press | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Wide-Grip Pull-ups | Machine/Bodyweight | 5 | 5-7 | Minimal assistance | 2-3 minutes |
Military Press | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
T-Bar Row | Machine | 5 | 6-8 | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Diamond Push-ups | Bodyweight | 4 | 8-12 | Bodyweight | No rest |
A2 | TRX Tricep Press | TRX | 4 | 10-12 | Bodyweight | 2-3 minutes |
B1 | Dumbbell Pullovers | Dumbbells | 4 | 10-12 | Moderate weight | No rest |
B2 | Pike Push-ups | Bodyweight | 4 | 8-10 | Bodyweight | 2-3 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Front Squat | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Stiff Leg Deadlift | Dumbbells | 5 | 6-8 | Heavy load | 2-3 minutes |
Single Leg RDL | Dumbbells | 5 | 6 each leg | Moderate-heavy | 2 minutes |
Barbell Hip Thrust | Machine | 5 | 8-10 | Heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Pistol Squats | Bodyweight | 4 | 5 each leg | Bodyweight | No rest |
A2 | Jump Lunges | Bodyweight | 4 | 12 total | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 4 | 25-30 | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 4 | 15 each leg | Bodyweight | 2-3 minutes |
Day 3: Full Body Challenge
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Thrusters | Dumbbells | 5 | 8-10 | Moderate-heavy | 2-3 minutes |
Man Makers | Dumbbells | 5 | 6-8 | Moderate weight | 2-3 minutes |
TRX Pistol Squat | TRX | 5 | 6 each leg | Bodyweight | 2-3 minutes |
Renegade Rows | Dumbbells | 5 | 8-10 | Moderate weight | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpee Box Step-ups | Bodyweight | 4 | 10 total | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 4 | 20 total | Bodyweight | 2-3 minutes |
B1 | Turkish Get-up | Kettlebell | 4 | 3 each side | Light-moderate | No rest |
B2 | Bear Crawl | Bodyweight | 4 | 20 steps | Bodyweight | 2-3 minutes |
Making the Most of the 12reps App
The 12reps app is designed to be your personal training companion. Here’s how to maximise its potential for this program:
Building Your Routine: Navigate to “Build Your Routine” in the app and select each exercise from the comprehensive library. The app includes video demonstrations for every movement, ensuring you maintain proper form throughout your workouts.
Progress Tracking: Log your weights, sets, and reps after each session. The app automatically tracks your progress, showing you exactly how much stronger you’re getting week by week. This data is incredibly motivating and helps you make informed decisions about when to increase weights.
Rest Period Management: Utilise the built-in stopwatch to accurately time your rest periods. Proper rest is crucial for strength gains and maintaining workout intensity. The app eliminates the guesswork from this crucial aspect of training.
Form Reference: Whenever you’re unsure about an exercise, simply tap on it in the app to watch the demonstration video. Proper form is always more important than lifting heavy weights, especially when you’re starting out.
Your Transformation Journey
This 16-week program is designed to be more than just a workout routine. It’s a journey of self-discovery and empowerment. You’ll start by building a foundation of strength and confidence. As the weeks progress, you’ll notice changes not just in your physique, but in your mindset. You’ll walk taller, feel stronger, and approach challenges with newfound confidence.
Remember that transformation takes time. Some weeks you’ll feel unstoppable, while others might feel more challenging. This is completely normal and part of the process. Trust the program, stay consistent, and use the 12reps app to guide you every step of the way.
The beauty of being a curvy woman who lifts is that you’re not trying to shrink yourself. You’re building yourself up, creating a body that is both powerful and feminine, strong and graceful. You’re proving that strength comes in all shapes and sizes, and that the most beautiful thing about any body is what it can accomplish.
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. The weights are calling your name, and it’s time to answer with power, grace, and unwavering determination.
References
[1] Burrup, R., Tucker, L. A., LeCheminant, J. D., & Bailey, B. W. (2018). Strength training and body composition in middle-age women. The Journal of sports medicine and physical fitness, 58(1-2), 82–91. https://pubmed.ncbi.nlm.nih.gov/28181774/
[2] Naked Nutrition. (2023, February 13). Body Recomposition for Women: Gain Muscle, Manage Weight. https://nakednutrition.com/blogs/diets/body-recomposition-female
