By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Trainer with over 10 years of experience in strength training
Women are the fastest growing group in strength training. More women than ever are picking up barbells, dumbbells, and kettlebells. They are discovering what I have seen with hundreds of female clients over the past decade: lifting weights transforms your body, your confidence, and your life.
But finding the right app to guide your training is frustrating. Most weightlifting apps were designed by men, for men. The programmes assume you want to bench press your bodyweight or train like a powerlifter. The interfaces feel cold and technical. The community features are dominated by male voices.
Women deserve better. You deserve an app that understands your goals, respects your time, and provides programmes designed by qualified personal trainers who know how to help women build strength safely and effectively.
That is exactly why I built the 12REPS app.
What Women Actually Want from a Weightlifting App
After training women for over a decade, I know what you are looking for. It is not complicated, but most apps miss it completely.
Programmes designed by real trainers. Not algorithms guessing what you should do. Not AI generating random workouts. Real programmes built by certified personal trainers who understand female physiology, common goals, and how to progress safely.
Workouts that fit your schedule. You have a life outside the gym. You need programmes that work whether you have 30 minutes or an hour, whether you train three days or five days per week.
Clear video demonstrations. When you are learning a hip thrust or perfecting your deadlift form, you need to see it done correctly. No confusion, no guessing.
Tracking that shows real progress. Not just logging workouts, but seeing your strength increase over time. Watching the numbers climb is incredibly motivating.
A focus on strength, not just aesthetics. Building muscle, getting stronger, feeling capable. These matter more than chasing a number on the scale.
The 12REPS app delivers all of this.
Personal Trainers Plan Your Weekly Workouts
This is what sets 12REPS apart from every other app on the market.
Your weekly workouts are not generated by an algorithm that knows nothing about you. They are designed by certified personal trainers with years of experience helping women build strength.
I hold a BSc in Sport and Exercise Science. I have spent over a decade training real clients in real gyms. I understand what works because I have tested it hundreds of times with women of all fitness levels, from complete beginners to competitive athletes.
When you open the app, your programme is ready. Every exercise selected with purpose. Every set and rep calculated for your level. Every rest period optimised for your goals.
Monday: You know exactly what you are doing. The app shows your exercises, sets, reps, and target weights based on your previous performance.
Wednesday: Your next session is planned and waiting. It builds on Monday’s work, progressing you towards your goals.
Friday: Another session designed to complete your weekly training. Balanced, progressive, effective.
No more standing in the gym wondering what to do. No more copying random workouts from social media. No more guessing whether your programme actually makes sense.
Professional programming used to cost hundreds of pounds per month. Now it fits in your pocket.
Why Women Need Strength Training
If you are still unsure whether lifting weights is for you, let me share what the research and my experience confirm.
You will not get bulky. This myth refuses to die, but it is simply not true. Women do not have the testosterone levels to build massive muscles without extreme effort and often pharmaceutical assistance. What you will build is lean, defined muscle that makes you look athletic and strong.
You will burn more fat. Muscle is metabolically active tissue. The more muscle you carry, the more calories you burn at rest. Strength training creates an afterburn effect where your body continues burning calories for hours after your session.
Your bones will get stronger. Weight bearing exercise stimulates bone density. This is especially important for women, who face higher risks of osteoporosis as they age. Lifting weights now protects you for decades to come.
You will feel more confident. There is something powerful about knowing you can lift heavy things. That confidence transfers into every area of your life. My female clients consistently report feeling more capable, more assertive, and more comfortable in their bodies.
You will move better as you age. Strength training preserves muscle mass and joint health. Women who lift weights maintain their independence and quality of life far longer than those who do not.
What You Get with 12REPS
Programmes Designed for Women
The app includes programmes specifically created for female lifters. Whether you want to build your glutes, strengthen your entire body, or focus on functional fitness, there are options designed for your goals.
These are not pink dumbbells and endless cardio. These are real strength programmes that will challenge you and change your body.
Each programme tells you exactly what to do:
- Which exercises to perform
- How many sets and reps
- What weight to aim for
- How long to rest between sets
The guesswork is gone. You just show up and follow the plan.
Over 1,500 Exercises with Video Demonstrations
Every exercise in the app comes with a clear video showing exactly how to perform it. You can see proper form, key technique points, and common mistakes to avoid.
This is like having a personal trainer demonstrate every movement before you attempt it. No more watching random YouTube videos hoping they show the exercise correctly.
The library covers everything:
- Barbell exercises (squats, deadlifts, hip thrusts, rows)
- Dumbbell exercises (lunges, presses, curls, raises)
- Cable and machine exercises
- Bodyweight movements
- Kettlebell exercises
- Resistance band work
Whatever equipment you have access to, the app has exercises for you.
Smart Progress Tracking
The app tracks every workout automatically. You log your sets, reps, and weights with just a few taps. Before each exercise, you see what you lifted last time.
This makes progressive overload simple. If you did 8 reps at 30kg last week, you know to aim for 9 reps or move to 32.5kg this week.
Over time, you build a complete picture of your strength journey. The app shows your personal records, your volume trends, and your estimated one rep maxes.
Watching your numbers climb week after week is incredibly motivating. You have concrete proof that you are getting stronger, not just a vague feeling.
Flexible for Any Schedule
Life gets busy. The app understands this.
Programmes range from three to five days per week. Sessions typically take 45 to 60 minutes, though shorter options exist for days when time is tight.
If you miss a session, the app adjusts. If your schedule changes, you can modify your programme. The flexibility ensures that real life does not derail your progress.
Works Anywhere
Training at a fully equipped gym? The app has programmes that use all available equipment.
Working out at home with limited gear? Tell the app what you have and it provides appropriate alternatives.
Travelling and stuck with a hotel gym? The app adapts to whatever equipment is available.
Your training does not stop just because your environment changes.
Sample Week of Training
Here is what a typical week might look like for a woman following a 12REPS programme focused on building strength and muscle:
Monday: Lower Body Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 10, 8, 8, 6 | 90 seconds |
| Goblet Squat | 3 | 12, 10, 10 | 60 seconds |
| Romanian Deadlift | 3 | 10, 10, 8 | 90 seconds |
| Walking Lunges | 3 | 12 each leg | 60 seconds |
| Leg Curl | 3 | 12, 10, 10 | 60 seconds |
| Calf Raises | 3 | 15, 12, 12 | 45 seconds |
Wednesday: Upper Body Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 10, 8, 8, 6 | 90 seconds |
| Seated Cable Row | 3 | 12, 10, 10 | 60 seconds |
| Dumbbell Shoulder Press | 3 | 10, 10, 8 | 60 seconds |
| Lat Pulldown | 3 | 12, 10, 10 | 60 seconds |
| Tricep Pushdown | 3 | 12, 12, 10 | 45 seconds |
| Dumbbell Bicep Curl | 3 | 12, 12, 10 | 45 seconds |
Friday: Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 4 | 8, 6, 6, 4 | 120 seconds |
| Dumbbell Step Ups | 3 | 10 each leg | 60 seconds |
| Push Ups or Incline Press | 3 | 12, 10, 10 | 60 seconds |
| Single Arm Dumbbell Row | 3 | 10 each arm | 60 seconds |
| Glute Bridge | 3 | 15, 12, 12 | 45 seconds |
| Plank | 3 | 30 to 45 seconds | 45 seconds |
This is just one example. The app offers many programme options to match your specific goals and preferences.
Real Features for Real Results
Rest Timers
The app includes built in rest timers. Set your rest period and the app tells you when to start your next set. No more guessing, no more accidentally resting too long.
Personal Record Tracking
When you hit a new personal best, the app celebrates it. These milestones matter. They show you that the work is paying off.
1RM Estimates
The app calculates your estimated one rep max for key lifts based on your training sets. This helps you understand your true strength levels and track progression over time.
Workout History
Every session is saved. You can look back at any previous workout to see exactly what you did. This history becomes a diary of your strength journey.
Goal Setting
Set targets in the app and track your progress towards them. Whether you want to hip thrust 100kg or do your first pull up, the app helps you stay focused on what matters.
Who 12REPS Is For
The app works brilliantly for:
Beginners who want proper guidance. If you are new to lifting and feel overwhelmed by the gym, the structured programmes and video demonstrations give you everything you need to start confidently.
Intermediate lifters who want better programming. If you have been training for a while but feel stuck, professional programme design can break through plateaus.
Busy women who need efficiency. If your time is limited, having a ready made plan saves precious minutes. Walk in, open the app, train effectively, leave.
Home gym users who need flexibility. If you train at home, the app adapts to your equipment and provides appropriate programmes.
Anyone serious about getting stronger. If you want real results rather than just going through the motions, tracked progression with professional programming delivers.
What Women Are Achieving
The results speak for themselves.
Beginners are learning proper technique from day one. They are building habits that will serve them for years. They are not copying random exercises from Instagram or guessing their way through workouts.
Intermediate lifters are breaking through plateaus. Proper programming with progressive overload makes a difference that random training cannot match.
Women over 40 are building strength and bone density. They are protecting their future health while feeling more capable today.
Busy professionals are staying consistent despite demanding schedules. Efficient programmes that respect their time allow them to maintain their training even during hectic periods.
Getting Started
Download the 12REPS app and create your profile. Tell the app your goals, available equipment, and experience level.
Browse the programmes and select one that matches what you want to achieve. Look through the exercises and watch the video demonstrations for any movements you are unfamiliar with.
Start your first workout. Log your sets and weights as you go. Let the app guide you through the session.
After a few weeks, look back at your progress. See the weights increasing. Notice how movements that felt awkward now feel natural. Feel the strength building in your body.
This is what proper training looks like. This is what the 12REPS app provides.
Download now and start building the strong, capable body you deserve.
Frequently Asked Questions
Will lifting weights make me bulky?
No. Women do not have the hormonal profile to build large muscles without extreme training and often pharmaceutical assistance. You will build lean, defined muscle that looks athletic and strong.
I am a complete beginner. Is this app for me?
Yes. The app includes beginner programmes with clear video demonstrations for every exercise. You will learn proper technique from day one.
How many days per week do I need to train?
Programmes range from three to five days per week. Three days is enough to see significant results. More days allow for faster progress if your schedule permits.
Can I use the app at home?
Absolutely. Tell the app what equipment you have and it provides appropriate programmes. Even minimal equipment like dumbbells and resistance bands work.
Who designs the programmes?
All programmes are designed by certified personal trainers with expertise in strength training. You get professional guidance without the professional price tag.
Will this help me lose weight?
Strength training builds muscle, which increases your metabolism and helps with fat loss. Combined with proper nutrition, the app supports body composition improvements.
References
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Hong, A.R. & Kim, S.W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism. https://pubmed.ncbi.nlm.nih.gov/30513557/
- Westcott, W.L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. https://pubmed.ncbi.nlm.nih.gov/22777332/
Related Articles on just12reps.com
Article | Description | Link |
Complete Beginner’s Guide to Strength Training | Start your journey with proper fundamentals. | |
Strength Training for Women Over 40 | Build strength and protect your bones in midlife. | |
The Science of Progressive Overload | Understand the principle that drives muscle growth. | |
Glute Focused Strength Training for Women | Build strong, sculpted glutes with targeted training. | |
Bodyweight Exercises for Strength Training at Home | Train effectively with no equipment needed. |
About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He has helped hundreds of women build strength and confidence through structured training programmes. Will created the 12REPS app to make professional guidance accessible to every woman who wants to get stronger.
