By Will Duru | BSc Sport Science | Personal Trainer | 10+ Years Experience
I have trained hundreds of women over the past 10 years. Petite women. Curvy women. Tall women. Short women. Women in their 20s and 50s. And I can tell you that the number one thing that holds women back from getting the body they want is fear.
Not fear of hard work. Women are the hardest workers I train. The fear is of the weights section. The barbells. The dumbbells. The squat rack. Most women have been told, either by the internet, by friends, or by their own thoughts, that lifting weights will make them bulky. That it is not for them. That they should stick to cardio and classes.
That is wrong. And I am going to explain why.
“The biggest lie in fitness is that weights are for men and cardio is for women. Weights are for everyone. And they will change your life.” – Will Duru
This newsletter is for every woman who has ever wanted to try weightlifting but did not know where to start. Whether you are petite and want to tone up. Whether you are petite and want to build real muscle and fill out your frame. Whether you are curvy and want to build lean, sculpted muscle and gain weight in a healthy way. Whatever your body type, weightlifting is for you.
Why Weightlifting Is the Best Thing a Woman Can Do
If You Want to Lose Weight and Tone Up
Many women think the way to lose weight is to run on a treadmill for an hour. That will burn some calories. But it will not change your shape. Cardio burns calories while you are doing it. Strength training burns calories while you are doing it and for hours afterwards. That is because when you lift weights, your body has to repair the muscle. That repair process uses energy. So you are burning calories even while you are sitting on the sofa watching television.
Muscle also takes up less space than fat. So even if the number on the scale does not change much, your body will look completely different. Your jeans will fit better. Your arms will look more defined. Your waist will look smaller. That is what toning up means. It means building a bit of muscle and losing a bit of fat. And the best way to do that is with weights.
If You Are a Curvy Woman Who Wants Healthy Weight Gain
Not every woman wants to lose weight. Some women want to gain weight, but in a healthy way. They want to fill out. They want shape. They want curves that are built on muscle, not just body fat.
Weightlifting is perfect for this. When you combine strength training with a calorie surplus and plenty of protein, your body builds lean muscle in all the right places. Stronger glutes. Rounder shoulders. A defined back. Toned legs. You gain weight, but it is the right kind of weight. Muscle gives your body shape. It gives you that strong, healthy look that no amount of eating alone can create.
I have trained curvy women who came to me wanting to feel more confident in their body. After 12 weeks of strength training and eating right, they stood taller, moved better, and loved what they saw in the mirror. Not because they lost weight. Because they gained the right kind of weight.
If You Are a Petite Woman Who Wants to Build Muscle
I train many petite women who are tired of feeling small and fragile. They do not want to just tone up. They want to build real muscle. They want to fill out their frame. They want to feel strong and look strong.
Here is the truth. Petite women can absolutely build muscle. Your frame might be smaller, but your muscles respond to training the same way as anyone else. When you lift heavy and eat enough food, your body builds muscle. Your arms fill out. Your legs get shape. Your shoulders get wider relative to your waist, which gives you that athletic look. Your glutes grow. Your back develops definition.
The key for petite women who want to gain muscle is food. You must eat more than you are used to. Most petite women who struggle to gain muscle are simply not eating enough. Your body cannot build something from nothing. You need a calorie surplus and protein. I will explain exactly how much in the goals section below.
I have trained petite women who gained 3 to 5 kilograms of lean muscle in their first 12 weeks. Their arms looked different. Their legs looked different. They stood taller. They stopped being called skinny and started being called strong. That is what weightlifting does for a petite woman who commits to it.
It Will Not Make You Bulky
Let me put this one to rest. Women do not have enough testosterone to build big, bulky muscles. Men have 15 to 20 times more testosterone than women. That is what allows men to build large amounts of muscle. Women who lift weights build lean, toned, defined muscle. Not bulk.
The women you see in magazines who look very muscular have spent years training at an extreme level, often with the help of supplements. That does not happen by accident. It does not happen from picking up a 10kg dumbbell three times a week. What does happen is that your body gets stronger, firmer, and more defined. And that is a good thing.
It Builds Confidence Like Nothing Else
This is the one I care about most. I have watched women who were nervous to even walk into the gym come back week after week and grow into the most confident version of themselves. There is something powerful about lifting a weight you could not lift a month ago. About watching your body change. About knowing you did that yourself.
That confidence does not stay in the gym. It follows you into your job. Into your relationships. Into how you carry yourself. Every single woman I have trained has told me the same thing. The weights changed more than my body. They changed how I see myself.
What Every Beginner Needs to Know Before Starting
If you have never lifted weights before, here is everything you need to know. I have kept it simple because it does not need to be complicated.
- Start light. There is no rush. Pick a weight that feels challenging but manageable. If you can do all your reps with good form and still have a bit left in the tank, that is the right weight. You can always go heavier next week.
- Form comes first. Always. Lifting a heavy weight with bad form is a waste of time and a risk of injury. Lifting a lighter weight with perfect form is how you build muscle safely. The 12REPS app has a video for every single exercise so you can check your form before you start.
- Nobody is watching you. I know it feels like every person in the gym is looking at you. They are not. Everyone is focused on their own workout. And most people are too busy checking their phones between sets to notice what you are doing. Walk in as if you belong there. Because you do.
- You need a plan. The worst thing you can do is walk into a gym with no idea what to do. That is when you end up on the cross trainer for 45 minutes because it feels safe. A plan gives you purpose. It tells you exactly what to do, how many sets, how many reps, and how much rest. The 12REPS app gives you that plan.
- Consistency beats everything. You do not need to be perfect. You do not need to train five times a week. You need to train 3 times a week, every week. That is what gets results. Not one big week followed by three weeks off. Showing up regularly is the secret.
- Track your workouts. Write down what you lift. Every session. When you can see that you squatted 15kg last week and 17.5kg this week, that is progress. That is proof that it is working. The 12REPS app lets you log every set, every rep, and every weight so you can watch yourself getting stronger.
- Ask for help. You do not have to figure this out on your own. If you are unsure about an exercise, ask. If you do not know what weight to use, ask. If you need your programme changed, ask. That is why the 12REPS app gives you access to a real trainer. I am here to guide you.
Your 3-Day Beginner Program
I have designed this program for women who are brand new to weightlifting. Every exercise uses basic equipment you will find in any gym. The sessions are 45 minutes. Three days a week. That is all you need to start seeing real changes.
Every exercise in this program is on the app, with a full video demonstration and muscle-highlight technology, so you can see exactly which muscles you are working.
Rest between sets: 60 to 90 seconds unless stated otherwise.
Day 1: Lower Body
45 minutes | Builds your glutes, legs, and core.
| Exercise | Sets | Reps | Rest | Focus |
1 | Goblet Squat (Dumbbell) | 3 | 12 | 60s | Quads, glutes |
2 | Dumbbell Romanian Deadlift | 3 | 12 | 60s | Hamstrings, glutes |
3 | Dumbbell Walking Lunges | 3 | 10 each | 60s | Legs, balance |
4 | Dumbbell Glute Bridge | 3 | 15 | 60s | Glutes |
5 | Dumbbell Sumo Squat | 3 | 12 | 60s | Inner thighs, glutes |
6 | Plank | 3 | 30 secs | 45s | Core |
This is your foundation day. Strong legs and strong glutes are the base of everything. Whether you want to lose fat or build curves, this day is where it starts. The goblet squat is the best exercise for beginners because the weight is in front of you, which keeps you balanced and forces good form.
Day 2: Upper Body
45 minutes | Builds your back, shoulders, chest, and arms.
| Exercise | Sets | Reps | Rest | Focus |
1 | Dumbbell Bench Press (or Floor Press) | 3 | 12 | 60s | Chest, triceps |
2 | Dumbbell Single-Arm Row | 3 | 10 each | 60s | Back, biceps |
3 | Dumbbell Shoulder Press | 3 | 12 | 60s | Shoulders |
4 | Lat Pulldown (Machine) | 3 | 12 | 60s | Back, lats |
5 | Dumbbell Biceps Curl | 3 | 12 | 45s | Biceps |
6 | Triceps Rope Pushdown (Cable) | 3 | 12 | 45s | Triceps |
A lot of women skip the upper body. Do not. A strong back improves your posture. Strong shoulders give you shape and definition. And toned arms look great in everything. If you are a curvy woman, building your shoulders and back creates that beautiful shape that makes your waist look smaller. Do not skip this day.
Day 3: Full Body
45 minutes | Hits everything and builds overall strength.
| Exercise | Sets | Reps | Rest | Focus |
1 | Dumbbell Squat to Press (Thruster) | 3 | 10 | 60s | Full body |
2 | Dumbbell Bent-Over Row | 3 | 12 | 60s | Back, biceps |
3 | Dumbbell Step-Up (Bench or Box) | 3 | 10 each | 60s | Legs, glutes |
4 | Press-Ups (Knees if Needed) | 3 | 10 | 60s | Chest, core |
5 | Dumbbell Reverse Lunge | 3 | 10 each | 60s | Legs, balance |
6 | Dead Bug | 3 | 10 each | 45s | Deep core |
Day 3 brings it all together. The squat to press is my favourite beginner exercise because it works your legs, your core, and your shoulders in one movement. The press-ups build real-world strength. And the dead bug is the best core exercise for beginners because it teaches your deep core muscles to fire properly, without putting any stress on your back.
Your Week
Monday: Day 1 – Lower Body
Tuesday: Rest or a 30-minute walk
Wednesday: Day 2 – Upper Body
Thursday: Rest or a 30-minute walk
Friday: Day 3 – Full Body
Saturday: Go for a long walk. Swim. Stretch. Move your body.
Sunday: Rest
Follow this for 8 weeks. Log every session in the 12REPS app. When the weight feels easy and your form is solid, go a little heavier. That is how you progress.
How to Use This Program for Your Goals
If You Are Petite and Want to Tone Up
Eat in a small calorie deficit. Multiply your bodyweight in kilograms by 22 to 24. That gives you a daily calorie target. Eat plenty of protein, at least 1.6 grams per kilogram of bodyweight. This keeps your muscles while you lose fat. The result is a lean, toned, defined look.
Focus on progressive overload. That means slowly increasing the weight over time. If you squatted 10kg this week, try 12kg next week. The 12REPS app tracks all of this for you so you always know what to aim for.
If You Are Petite and Want to Build Muscle
Eat in a calorie surplus. Multiply your bodyweight in kilograms by 28 to 32. That gives you a daily calorie target. For a 50kg woman, that is 1,400 to 1,600 calories. I know that sounds like a lot if you are used to eating small meals. But your body needs the fuel to grow.
Protein is even more important for you. Aim for 1.8 to 2.2 grams per kilogram of bodyweight. For a 50kg woman, that is 90 to 110 grams of protein per day. Spread it across your meals. Eggs at breakfast. Chicken or fish at lunch. Meat or Greek yoghurt at dinner. A protein shake after training if you need it.
Focus on the heavy compound exercises. Squats, deadlifts, lunges, rows, and presses. These exercises use the most muscles and trigger the most growth. Do not waste your time with tiny isolation exercises in the beginning. Build your base first. The strength and size will follow.
Track your lifts in the 12REPS app every session. If you are not lifting heavier than you were last month, you are not growing. Progressive overload is everything. Your muscles only grow when you give them a reason to.
If You Are Curvy and Want Healthy Weight Gain
Eat in a small calorie surplus. Multiply your bodyweight in kilograms by 28 to 30. That gives you a daily calorie target. Eat plenty of protein, at least 1.6 grams per kilogram of bodyweight. This gives your body the fuel it needs to build lean muscle.
Focus on the compound movements. Squats, deadlifts, lunges, and presses build the most muscle. The muscle fills out your frame and gives you shape. It is the difference between gaining fat and gaining a strong, healthy body that you love.
Whatever your goal, the program is the same. The difference is in your food. Want to tone up? Eat in a deficit. Want to build muscle as a petite woman? Eat in a surplus with extra protein. Want healthy curves? Eat in a surplus and focus on compound movements. The training builds the muscle. The diet decides what happens to your body. The 12REPS app helps you with both.
Why the 12REPS App Is Perfect for Women Who Are Starting Out
I built the 12REPS app because I saw too many women walking into gyms with no guidance and giving up after two weeks. You deserve better than that. Here is what the app gives you.
A Real Trainer Designed Your Program
The workouts in the 12REPS app are designed by me. Not by AI. Not by a computer. By a personal trainer with a BSc in Sport Science and over 10 years of experience training real women in real gyms. I know what works because I have done it hundreds of times.
You Have Access to a Trainer Who Guides You
This is the thing that makes the 12REPS app different from every other fitness app. You are not on your own. You have access to a real trainer who can guide you through your whole journey.
Not sure what weight to start with? Ask me through the 12REPS app. An exercise does not feel right? Tell me and I will give you an alternative. Want to change your programme because you only have 30 minutes? I can help with that. Feeling nervous about going to the gym for the first time? Message me and I will talk you through it.
I check in with my clients through the 12REPS app every week. I look at what they are logging. I can see if they are making progress or if they need help. When you know someone is watching your progress and cheering you on, you show up. You do not quit.
Every Exercise Has a Video
Every exercise in the 12REPS app has a full video demonstration. You do not have to guess how to do a Romanian deadlift. Watch the video. Copy the movement. Get it right. The app also uses muscle highlight technology so you can see exactly which muscles each exercise targets. That way you understand why you are doing it.
Plan Your Workouts and Track Everything
Set up your three sessions in the 12REPS app before the week starts. When it is time to train, open the app and follow the plan. Log your sets, reps, and weights. Look back at your history. Watch yourself get stronger. That progress tracker is the most motivating thing you will ever use.
It Costs Less Than One Personal Training Session
A personal trainer costs between £50 and £100 per session. The 12REPS app costs £24.99 a month. That is less than one session. For that, you get trainer-designed programs, 1,500-plus exercise videos, workout planning, progress tracking, and access to a real trainer. No other app gives you all of that.
Every Fear You Have, Answered
“I will look silly.” You will not. Everyone started somewhere. And nobody is watching you. I promise.
“I will get bulky.” You will not. Women do not have enough testosterone to get bulky. You will get lean, toned, and strong.
“I do not know what any of the equipment is.” That is fine. Every exercise in the 12REPS app has a video. Watch it before your set. You will know exactly what to do.
“I have tried before and failed.” You did not have the right plan or the right support. This time you have both. The 12REPS app gives you a program and a trainer who checks in on you.
“I am too unfit to start.” No, you are not. This program is designed for complete beginners. Start light. Build from there. Every strong woman in the gym started exactly where you are.
“I am too small for weights.” Petite women benefit massively from strength training. If you want to tone up, it gives you definition and shape. If you want to build muscle, it fills out your frame and makes you feel powerful. Some of my best transformations have been with petite women who committed to lifting heavy and eating right.
“I am too big for the gym.” There is no such thing. The gym is for everyone. Curvy women who lift weights build strong, sculpted bodies. The gym is your tool. Use it.
My Message to Every Woman Reading This
I know the weights section feels scary. I know you think it is not for you. I know you have been told to stick to the treadmill. But I have spent 10 years watching women pick up their first dumbbell and change their lives.
Petite women who wanted to feel strong and toned. Petite women who wanted to build muscle and fill out their frame. Curvy women who wanted to build shape and confidence. Women who walked in nervous and walked out feeling like they could take on the world.
Three days a week. 45 minutes. A plan on the 12REPS app. A trainer to guide you. That is all it takes.
You do not need to figure this out alone. Download the 12REPS app. Follow the programme. Log your workouts. Talk to me when you need help. In 8 weeks you will be stronger, more confident, and wondering why you did not start sooner.
“Every woman I have trained has said the same thing to me. I wish I had started sooner. So start now. The weights are waiting for you.” – Will Duru
