By Vijune Penikaita, London’s Leading Personal Trainer for Women
I’ve dedicated my life to a single mission here in the heart of London: to help women discover their own strength. I’m not just talking about physical strength, but the kind of deep, unshakable confidence that comes from pushing your limits and realising what your body is truly capable of. My name is Vijune Penikaita, and I’m here to tell you that strength training will change your life.
I’ve seen it happen time and time again. Women walk into my gym feeling hesitant, sometimes even scared. They’ve been told that lifting weights will make them “bulky,” or that the weight room isn’t a place for them. But I’ve also seen those same women a few months later, deadlifting twice their bodyweight, celebrating a new personal best on the bench press, and walking with a posture that radiates power. This is why I do what I do.
Conclusion: My Final Thoughts as Your Trainer
My Journey with a New Client: From Hesitation to Triumph
I’ll never forget the first session with a new client. There’s often a mix of excitement and nervousness in the air. My first goal is always to listen. What are her goals? Is it to lose the 10-12kg of body fat that has been weighing her down? Is it to feel more energetic? Or is it to simply feel more comfortable and confident in her own skin? Whatever the goal, my job is to show her that strength training is the most effective path to get there.
We start slow, focusing on mastering the fundamental movements: the squat, the hinge, the push, and the pull. I teach them that form is everything. It’s not about how much you lift, but how well you lift it. I’ve coached women who started with just their bodyweight, unable to do a single push-up, who are now performing weighted pull-ups. I’ve guided women who were once “skinny petite” and afraid of looking “manly,” who have since built beautiful, lean muscle and curves they never thought possible. And I’ve celebrated with clients who have shed over 12kg of body fat, completely transforming their health and their relationship with their bodies.
My proudest moments as a coach are not just about the physical transformations. It’s the look on a client’s face when she achieves something she once thought was impossible. It’s the text message I get on a Monday morning saying, “I hit my goal weight!” or “I just benched a new personal best!” These moments are what fuel my passion. These women are not just my clients; they are a testament to the power of strength training.
The Science of Strength: More Than Just Muscles
Strength training is about so much more than aesthetics. It is one of the most powerful tools you have for building a healthier, more resilient body for the long term.
Build Stronger Bones for a Longer Life
As women, we are at a higher risk of developing osteoporosis, a condition that makes our bones weak and brittle. Strength training is one of the best ways to combat this. When you lift weights, you put stress on your bones, which signals your body to build new bone tissue. This increases your bone density, making your bones stronger and less susceptible to fractures. Think of it as building a stronger foundation for your body, one that will support you for decades to come.
The Key to Longevity and Hormonal Harmony
Did you know that women who strength train are more likely to live longer? A study highlighted by NPR found that women who engaged in strength training just two to three days a week had a significantly lower risk of death from heart disease [1]. But the benefits don’t stop there. Strength training is a powerful tool for regulating your hormones and improving your mood.
Research from Rupa Health shows that moderate-intensity resistance training can have beneficial effects on testosterone and progesterone levels in women [2]. After a workout, your body experiences a temporary surge in hormones such as estradiol and growth hormone, which are essential for adapting to training, increasing strength, and building muscle. Strength training can also help manage excess estrogen and lower levels of the stress hormone cortisol. This is why so many of my clients report feeling less stressed, more energised, and having more stable moods once they start a consistent training program.
Fueling Your Strength: A Simple Guide to Nutrition
You can have the best training program in the world, but if your nutrition isn’t on point, you won’t see the results you’re looking for. Nutrition is not about starving yourself; it’s about fueling your body for performance. Let’s break down the three essential macronutrients.
Protein: The Foundation of Muscle
Protein is the building block of muscle. When you train, you create tiny micro-tears in your muscle fibers. Protein provides the amino acids your body needs to repair these tears and build your muscles back stronger. For active women, I recommend a protein intake of 1.6 to 2.2 grams per kilogram of your body weight. Focus on high-quality protein sources, such as chicken, fish, eggs, lean red meat, and tofu.
Carbohydrates are your body’s main source of fuel. They provide the energy you need to crush your workouts. Don’t be afraid of carbs; just choose the right ones. Complex carbohydrates, such as oats, brown rice, sweet potatoes, and quinoa, will provide you with sustained energy to power through your training sessions.
Healthy fats are vital for hormone production and overall health. They also help you feel full and satisfied. Incorporate sources like avocados, nuts, seeds, and olive oil into your diet to support your training and your well-being.
This 16-week program is your roadmap to a stronger, leaner, and more powerful you. It’s designed to be challenging but achievable, and it will deliver incredible results if you stay consistent. You can build this entire program in the 12reps app, so you’ll have everything you need right at your fingertips.
Phase 1: Foundation Building (Weeks 1-5)
Phase 1 is all about building a solid foundation. We’ll focus on mastering 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.
Day 1: Upper Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | Barbell | 3 | 10-12 | Start with empty bar (20kg) | 90 seconds |
Seated Cable Row | Machine | 3 | 10-12 | Light to moderate | 90 seconds |
Dumbbell Shoulder Press | Dumbbells | 3 | 10-12 | Start with 5-8kg | 60 seconds |
Tricep Dips | Bodyweight | 3 | 8-12 | Bodyweight/Assisted | 60 seconds |
Plank Hold | Bodyweight | 3 | 30-45 sec | Bodyweight | 60 seconds |
Day 2: Lower Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Barbell | 3 | 10-12 | Start with empty bar (20kg) | 2 minutes |
Romanian Deadlift | Dumbbells | 3 | 10-12 | Start with 8-12kg | 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 |
Day 3: Full Body Foundation
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 3 | 10-12 | Start with 8-12kg | 90 seconds |
TRX Row | TRX | 3 | 10-12 | Bodyweight | 60 seconds |
Dumbbell Squat to Press | Dumbbells | 3 | 10-12 | Start with 5-8kg | 90 seconds |
Push-ups | Bodyweight | 3 | 5-10 | Bodyweight/Modified | 60 seconds |
Russian Twists | Bodyweight | 3 | 20 total | Bodyweight | 60 seconds |
Phase 2: Strength Building (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 doing two exercises back-to-back with minimal rest between them.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Barbell Press | Barbell | 4 | 8-10 | Progressive increase | 2 minutes |
Lat Pulldown | Machine | 4 | 8-10 | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 4 | 8-10 | Increase by 2-3kg | 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 Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Barbell | 4 | 8-10 | Progressive increase | 2-3 minutes |
Romanian Deadlift | Barbell | 4 | 8-10 | Progressive increase | 2 minutes |
Bulgarian Split Squat | Dumbbells | 4 | 8 each leg | Increase by 2-5kg | 90 seconds |
Hip Thrust with Weight | Barbell | 4 | 10-12 | Add weight progressively | 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 |
Barbell Deadlift | Barbell | 4 | 8-10 | Progressive increase | 2-3 minutes |
Overhead Press | Barbell | 4 | 8-10 | Progressive increase | 2 minutes |
TRX Squat | TRX | 4 | 10-12 | Bodyweight | 90 seconds |
Bent-Over Barbell Row | Barbell | 4 | 8-10 | Progressive increase | 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 |
Barbell Bench Press | Barbell | 5 | 6-8 | Heavy load | 2-3 minutes |
Wide-Grip Pull-ups | Bodyweight/Machine | 5 | 5-7 | Minimal assistance | 2-3 minutes |
Military Press | Barbell | 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 | Barbell | 5 | 6-8 | Heavy load | 2-3 minutes |
Sumo Deadlift | Barbell | 5 | 6-8 | Heavy load | 2-3 minutes |
Single Leg RDL | Dumbbells | 5 | 6 each leg | Moderate-heavy | 2 minutes |
Barbell Hip Thrust | Barbell | 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/Assisted | 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 | Barbell | 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 |
Your Transformation Awaits
This 16-week program is more than just a workout routine; it’s your pathway to becoming the strongest, most confident version of yourself. You’ll start by building a foundation of strength and proper movement patterns. As the weeks progress, you’ll notice incredible changes not just in your physique, but in your entire approach to life.
I’ve seen women transform their bodies, lose significant amounts of body fat, and achieve personal bests they never thought possible. But more importantly, I’ve watched them transform their mindset. They walk taller, speak with more confidence, and approach challenges with a newfound sense of capability.
Remember, every expert was once a beginner. Every woman crushing her goals in the gym once stood exactly where you are now. The difference between those who succeed and those who don’t isn’t talent or genetics – it’s consistency and the willingness to start.
The gym is not a place to be intimidated by. It’s a place where you go to invest in yourself, to become stronger, and to prove to yourself what you’re capable of achieving. Everyone there is on their own journey, focused on their own goals. You belong there just as much as anyone else.
Your transformation starts now. Let’s make it happen together.
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