By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
For the past ten years, I’ve had the privilege of coaching both women and men to become stronger and more powerful in the heart of London. My name is Will Duru, and my mission is to demystify the world of strength training, especially for women. I’ve seen firsthand how the simple act of lifting weights can transform a person’s life, not just physically, but mentally and emotionally. It’s a revolution that starts in the gym but echoes through every aspect of your existence.
Many women walk into my gym for the first time with a sense of fear and uncertainty. They’ve been told that lifting heavy will make them “bulky,” or that it’s a man’s world. But I’m here to tell you that science, and my own experience, prove otherwise. Strength training is one of the most powerful tools a woman can wield to build a resilient body, a confident mind, and a life of independence and productivity.
The Science of Strength: Reversing Ageing and Balancing Hormones
One of the most common concerns I hear from women, especially as they approach their 30s and beyond, is about ageing. We’re bombarded with messages about fighting wrinkles and slowing down the clock, but what if I told you that the true fountain of youth is found in the weight room? Groundbreaking research has shown that resistance training can have a profound impact on the ageing process, right down to your skin.
A 2023 study published in *Scientific Reports* found that resistance training can actually rejuvenate ageing skin by improving its elasticity and thickness [5]. This isn’t just about looking younger; it’s about building a more resilient body from the inside out. The study revealed that resistance training, unlike aerobic exercise alone, enhances the dermal extracellular matrix, which is the building block of healthy, youthful skin. This is a clear example of how a FREE strength training app like 12REPS can serve as a tool for longevity-focused strength training.
Beyond the visible benefits, strength training plays a crucial role in hormonal balance, a topic of immense importance for women at every stage of life. For women experiencing menopause, strength training has been shown to increase levels of key hormones like estradiol and growth hormone, while decreasing hot flashes [1]. For those with conditions like Polycystic Ovary Syndrome (PCOS), resistance training can help improve androgen levels and insulin sensitivity [2]. This isn’t just about managing symptoms; it’s about empowering your body to function optimally.
Building More Than Muscle: Confidence, Productivity, and Independence
While the physical benefits of strength training are undeniable, what truly inspires me are the psychological transformations I witness in my clients. I’ve seen women who were once too intimidated to walk into a gym become the most confident people in the room. This newfound confidence doesn’t stay in the gym; it spills over into their careers, relationships, and personal lives.
One of my clients, a brilliant woman in the tech industry, came to me feeling burnt out and disconnected from her body. She had never lifted a weight in her life. Over the course of a year, as she got stronger, I saw her posture change, her energy levels soar, and her entire demeanour shift. She told me that the discipline and resilience she developed through weightlifting gave her the confidence to speak up in meetings, take on bigger projects, and ultimately secure two promotions in two years. Her story is not unique. Research has consistently demonstrated a strong correlation between strength training and enhanced self-esteem, body image, and overall mental well-being [4].
The Truth About Building Muscle for Women
Let me address the elephant in the room: the fear of getting “bulky.” This is perhaps the most persistent myth I encounter in my practice. The truth is, women have significantly lower levels of testosterone than men, making it physiologically difficult to build large amounts of muscle mass without very specific training and nutritional protocols. What strength training will give you is lean muscle mass, improved body composition, and a toned, athletic physique.
Research consistently shows that resistance training is effective in counteracting age- and menopause-related loss of muscle mass and strength in middle-aged women [3]. This is particularly important as we age, as muscle mass naturally declines by approximately 3-8% per decade after the age of 30. By incorporating building muscle for women strategies into your routine, you’re not just improving your appearance; you’re investing in your long-term health and independence.
The benefits extend far beyond aesthetics. Increased muscle mass boosts your metabolism, making it easier to maintain a healthy weight. It improves bone density, reducing your risk of osteoporosis. It enhances your functional strength, making everyday activities like carrying groceries, playing with children, or climbing stairs effortless. This is why I always recommend a comprehensive gym app or bodyweight app like 12REPS APP to help women track their progress and stay motivated.
What Type of Training Builds Strength?
Not all exercise is created equal when it comes to building strength. While cardio has its place in a well-rounded fitness routine, strength training is the gold standard for building muscle and bone density. But within the realm of strength training, there are different approaches that can yield different results.
Progressive Overload is the fundamental principle of strength building. This means gradually increasing the weight, reps, or sets over time to continually challenge your muscles. A good workout tracker app can help you monitor this progression and ensure you’re always moving forward.
Compound Movements should form the foundation of your program. Exercises like squats, deadlifts, rows, and presses work multiple muscle groups simultaneously, giving you the most bang for your buck. These movements also translate directly to real-world activities, improving your functional strength.
Consistency is key. Research shows that training 2-3 times per week is optimal for most women, allowing for adequate recovery while maintaining momentum. This is where a HIIT training app can complement your strength training, providing variety and cardiovascular benefits on your off days.
My Personal Training Experience: Transformations That Inspire
In my ten years of coaching, I’ve witnessed transformations that go far beyond the physical. I remember Sarah, a marketing executive who came to me feeling overwhelmed and lacking confidence in her professional life. She had never set foot in a gym and was intimidated by the thought of lifting weights. We started with basic bodyweight movements and gradually progressed to using kettlebells and dumbbells.
Within eight months, Sarah’s transformation was remarkable. Not only had she built visible muscle and lost body fat, but her entire demeanor had changed. She stood taller, spoke with more authority, and radiated confidence. She told me that the mental toughness she developed through strength training gave her the courage to take on leadership roles at work. Within two years, she had secured two promotions and was leading a team of twelve people.
This story is not unique. I’ve seen it happen time and time again. Women who start their strength training journey feeling scared and uncertain become powerful, confident leaders in their personal and professional lives. They become more social at work, building better relationships with colleagues. They become more present and engaged in their personal relationships. They become more productive, more focused, and more resilient in the face of challenges.
The key is having the right guidance and tools. This is where a comprehensive strength training app like the 12Reps app becomes invaluable. It provides structure, tracks progress, and offers the support needed to stay consistent and motivated.
Your 12-Week Transformation Program
Now, let’s get to the practical part. I’ve designed a comprehensive 12-week program that utilises kettlebells, dumbbells, TRX, and machines. This program is structured in phases to ensure progressive overload and prevent plateaus. You can easily build these workouts using the 12Reps app by navigating to ‘Build Your Routine,’ which allows you to select all the exercises from this program and use the stopwatch to monitor your rest periods.
Program Structure Overview
The program is divided into distinct phases, each with specific goals and training parameters:
– Phase 1 (Weeks 1-3): Foundation Building – 6 exercises, 4-5 sets
– Phase 2 (Weeks 4-6): Strength Development – 5 exercises, 4 supersets (9 total exercises)
– Phase 3 (Weeks 7-9): Power and Conditioning – 5 exercises, 4 supersets (9 total exercises)
– Phase 4 (Weeks 10-12): Peak Performance – Single sets with focus on maximum effort
Warm-Up Protocol (10 minutes)
Begin each session with one of the following:
– Incline walk on treadmill (3.5-4.0 mph, 5-8% incline)
– Rowing machine (moderate intensity)
Mobility Stretches
Exercise | Duration | Description |
World’s Greatest Stretch | 30 seconds each side | Step into lunge, place opposite hand on ground, rotate toward front leg |
Cat-Cow Stretch | 10 repetitions | On hands and knees, alternate between arching and rounding spine |
Hamstring Stretch | 30 seconds each leg | Seated or standing, reach toward toes with straight leg |
Hip Circles | 10 each direction | Standing, hands on hips, make large circles |
Arm Circles | 10 forward, 10 backward | Small to large circles, both directions |
Phase 1: Foundation Building (Weeks 1-3)
Frequency: 3 times per week
Focus: Learning proper form and building base strength
Workout A: Upper Body Focus
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Dumbbell Chest Press | 4-5 | 12-15 | 60-70% 1RM | 60-90 seconds | Dumbbells |
TRX Rows | 4-5 | 10-12 | Bodyweight | 60-90 seconds | TRX |
Dumbbell Shoulder Press | 4-5 | 10-12 | 60-70% 1RM | 60-90 seconds | Dumbbells |
Lat Pulldown | 4-5 | 12-15 | 60-70% 1RM | 60-90 seconds | Machine |
Dumbbell Bicep Curls | 4-5 | 12-15 | 60-70% 1RM | 45-60 seconds | Dumbbells |
Tricep Dips (Assisted) | 4-5 | 8-12 | Bodyweight | 45-60 seconds | Machine/Bench |
Workout B: Lower Body Focus
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Goblet Squats | 4-5 | 12-15 | Moderate | 90 seconds | |
Romanian Deadlifts | 4-5 | 10-12 | 60-70% 1RM | 90 seconds | Dumbbells |
Walking Lunges | 4-5 | 10 each leg | Bodyweight | 60-90 seconds | Bodyweight |
Glute Bridges | 4-5 | 15-20 | Bodyweight | 60 seconds | Bodyweight |
Calf Raises | 4-5 | 15-20 | Bodyweight | 45 seconds | Bodyweight |
TRX Squats | 4-5 | 12-15 | Bodyweight | 60 seconds | TRX |
Phase 2: Strength Development (Weeks 4-6)
Frequency: 3 times per week
Focus: Building strength through supersets
Workout A: Upper Body Supersets
Exercise A | Exercise B | Sets | Reps A | Reps B | Rest | |
1 | Dumbbell Bench Press | TRX Rows | 4 | 8-10 | 8-10 | 90 sec |
2 | Overhead Press | Lat Pulldown | 4 | 8-10 | 10-12 | 90 sec |
3 | Dumbbell Flyes | Face Pulls (TRX) | 4 | 10-12 | 12-15 | 60 sec |
4 | Hammer Curls | Tricep Extensions | 4 | 10-12 | 10-12 | 60 sec |
Single Exercise: Plank Hold – 3 sets, 30-60 seconds
Workout B: Lower Body Supersets
Superset | Exercise A | Exercise B | Sets | Reps A | Reps B | Rest |
1 | Kettlebell Swings | Goblet Squats | 4 | 15-20 | 10-12 | 90 sec |
2 | Romanian Deadlifts | Bulgarian Split Squats | 4 | 8-10 | 8 each leg | 90 sec |
3 | Hip Thrusts | Single-Leg Glute Bridges | 4 | 12-15 | 8 each leg | 60 sec |
4 | Lateral Lunges | Calf Raises | 4 | 8 each leg | 15-20 | 60 sec |
Single Exercise: Wall Sit – 3 sets, 30-45 seconds
Phase 3: Power and Conditioning (Weeks 7-9)
Frequency: 3 times per week
Focus: Explosive movements and conditioning
Workout A: Upper Body Power
Superset | Exercise A | Exercise B | Sets | Reps A | Reps B | Rest |
1 | Push-Up Variations | TRX High Rows | 4 | 8-12 | 8-10 | 90 sec |
2 | Dumbbell Thrusters | Pull-Ups (Assisted) | 4 | 8-10 | 5-8 | 90 sec |
3 | Medicine Ball Slams | TRX Y-Pulls | 4 | 10-12 | 10-12 | 60 sec |
4 | Battle Ropes | Plank to Push-Up | 4 | 30 sec | 8-10 | 60 sec |
Single Exercise: Farmer’s Walk – 3 sets, 30-40 steps
Workout B: Lower Body Power
Superset | Exercise A | Exercise B | Sets | Reps A | Reps B | Rest |
1 | Jump Squats | Kettlebell Deadlifts | 4 | 8-10 | 8-10 | 90 sec |
2 | Reverse Lunges | Single-Leg RDL | 4 | 8 each leg | 6 each leg | 90 sec |
3 | Lateral Bounds | Sumo Squats | 4 | 6 each side | 12-15 | 60 sec |
4 | Step-Ups | Glute Bridges | 4 | 8 each leg | 15-20 | 60 sec |
Single Exercise: Mountain Climbers – 3 sets, 30 seconds
Phase 4: Peak Performance (Weeks 10-12)
Frequency: 4 times per week
Focus: Maximum strength and power
Workout A: Upper Body Strength
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Bench Press | 5 | 3-5 | 85-90% 1RM | 3-4 minutes | Barbell/Machine |
Weighted Pull-Ups | 4 | 3-6 | Added weight | 3 minutes | Pull-up bar |
Overhead Press | 4 | 5-6 | 80-85% 1RM | 2-3 minutes | Dumbbells |
Bent-Over Rows | 4 | 6-8 | 80-85% 1RM | 2-3 minutes | Dumbbells |
Weighted Dips | 3 | 6-8 | Added weight | 2 minutes | Dip station |
Workout B: Lower Body Strength
Exercise | Sets | Reps | Weight | Rest Period | Equipment |
Back Squats | 5 | 3-5 | 85-90% 1RM | 3-4 minutes | Barbell/Machine |
Deadlifts | 4 | 3-5 | 85-90% 1RM | 3-4 minutes | Barbell/Dumbbells |
Bulgarian Split Squats | 4 | 6-8 each leg | Heavy DBs | 2-3 minutes | Dumbbells |
Hip Thrusts | 4 | 8-10 | Heavy weight | 2 minutes | Barbell/Machine |
Single-Leg RDL | 3 | 6-8 each leg | Moderate | 90 seconds | Dumbbells |
Cool-Down Protocol (10 minutes)
End each session with:
– 10 minutes on stair master (moderate intensity)
– OR incline walk on treadmill (3.0 mph, 8-10% incline)
Daily Finisher Routine
Perform this routine every morning before showering or every evening before bed:
Exercise | Sets | Reps | Rest |
Squats/Knee Press | 4 | 10 | 30 seconds |
Sit-Ups | 4 | 10 | 30 seconds |
Calf Raises | 4 | 10 | 30 seconds |
Glute Bridges | 4 | 10 | 30 seconds |
Alternative Core Finisher (after main workout):
Exercise | Sets | Reps | Rest |
Plank | 4 | 30-60 seconds | 30 seconds |
Russian Twists | 4 | 20 total | 30 seconds |
Dead Bug | 4 | 10 each side | 30 seconds |
Bird Dog | 4 | 10 each side | 30 seconds |
Using the 12Reps App for Your Program
To maximise the effectiveness of this program, I highly recommend using the 12Reps app. Here’s how to set it up:
- Navigate to ‘Build Your Routine’ in the app
- Select exercises from the tables above for each workout
- Input your sets, reps, and weights as specified
- Use the built-in stopwatch to monitor rest periods precisely
- Track your progress week by week to ensure progressive overload
The app offers both a free version and a pro version with additional features. Even the free version provides everything you need to follow this program successfully and track your transformation journey.
Your Journey Starts Today
As I reflect on my decade of experience training women in London, I’m continually amazed by the transformative power of strength training. It’s not just about building muscle or losing weight; it’s about building a life of confidence, independence, and unlimited potential. Every woman who walks into my gym scared and uncertain has the capacity to become strong, powerful, and unstoppable.
The science is clear: strength training offers unparalleled benefits for women’s health, from hormonal balance and bone density to skin rejuvenation and mental well-being. The research I’ve shared with you today represents just the tip of the iceberg. As more studies emerge, we continue to discover new ways that resistance training can enhance and extend our lives.
But science alone isn’t enough. You need a plan, you need consistency, and you need the right tools. The 12-week program I’ve outlined for you is based on proven principles and real-world results. It’s designed to take you from wherever you are today to a stronger, more confident version of yourself.
Remember, this journey is not about perfection; it’s about progress. There will be days when you don’t feel like training, when the weights feel heavier than usual, when you question whether you’re making progress. These are the moments that define you. These are the moments when you choose to show up anyway, to trust the process, and to believe in your own potential.
The 12Reps app can be your companion on this journey, providing structure, tracking your progress, and celebrating your victories along the way. Whether you choose the free version or upgrade to the pro features, you’ll have access to the tools you need to succeed.
Your transformation starts with a single rep, a single set, a single workout. But it extends far beyond the gym walls. It’s about becoming the woman who walks into meetings with confidence, who tackles challenges with resilience, who builds meaningful relationships, and who lives life on her own terms.
The weights are waiting for you. Your stronger self is waiting for you. The only question is: are you ready to meet her?
References
[1] Capel-Alcaraz, A. M., García-López, H., Castro-Sánchez, A. M., Fernández-Sánchez, M., & Lara-Palomo, I. C. (2023). The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. *Journal of Clinical Medicine*, 12(2), 548. https://pmc.ncbi.nlm.nih.gov/articles/PMC9864448/
[2] Shele, G., Genkil, J., & Speelman, D. (2020). A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome. *Journal of Functional Morphology and Kinesiology*, 5(2), 35. https://pmc.ncbi.nlm.nih.gov/articles/PMC7739243/
[3] Isenmann, E., Kaluza, D., Havers, T., Elbeshausen, A., Geisler, S., Hofmann, K., Flenker, U., Diel, P., & Gavanda, S. (2023). Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. *BMC Women’s Health*, 23(1), 526. https://pmc.ncbi.nlm.nih.gov/articles/PMC10559623/
[4] Seguin, R. A., Eldridge, G., Lynch, W., & Paul, L. C. (2013). Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women. *Journal of Extension*, 51(4), 4FEA2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4354895/
[5] Nishikori, S., Yasuda, J., Murata, K., Takegaki, J., Harada, Y., Shirai, Y., & Fujita, S. (2023). Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. *Scientific Reports*, 13, 10214. https://www.nature.com/articles/s41598-023-37207-9
