By Will Duru, BSc (Hons) Sport and Exercise Science
As a personal trainer with over a decade of experience, I’ve seen firsthand how strength training for women can be a life-changing journey. It’s not just about lifting weights; it’s about building confidence, resilience, and a body that’s as strong as your mind. My name is Will Duru, and I’m here to guide you through the ultimate 3-day strength training split for women, a program designed to build dense, lean muscle, boost your productivity, and get you in the best shape of your life.
I’ve worked with countless women who were initially hesitant to start strength training. They were worried about being perceived as “bulky,” felt intimidated by the gym, or simply didn’t know where to start. But once they embraced a structured women’s workout routine, the transformation was incredible. They not only lost fat and built lean muscle, but they also discovered a newfound sense of empowerment that carried over into every aspect of their lives.
This guide is for you—the woman who is ready to take control of her health and unlock her full potential. We’ll cover everything from the importance of strength training to a detailed 12-week program, all designed to be simple, effective, and easy to follow.
Why a 3-Day Split is Perfect for Women
One of the biggest mistakes I see is overtraining. More is not always better, especially when you’re starting out. A 3-day strength training split for women is the perfect frequency for several reasons:
- Optimal Recovery: It allows for 48-72 hours of rest between sessions, which is crucial for muscle repair and growth [1].
- Prevents Burnout: A 3-day routine is sustainable and fits into a busy schedule, reducing the risk of burnout.
- Maximises Results: It provides enough stimulus to build muscle and strength without the negative effects of overtraining, such as fatigue and increased injury risk.
The Morning Workout Advantage: Productivity and Mental Calm
I’m a huge advocate for morning workouts, especially for busy women. Starting your day with a challenging women’s workout routine does more than just burn calories; it sets the tone for the entire day.
“Exercise has been shown to have a positive impact on cognitive function, including memory, attention, and problem-solving skills. It can also help to reduce stress and anxiety, leading to a more positive and productive work environment.” [2]
When you conquer a tough workout first thing in the morning, you’re proving to yourself that you can do hard things. This floods your brain with endorphins, creating a sense of mental clarity and calm that will make you unstoppable at work. I’ve seen clients go from feeling overwhelmed and stressed to being focused, productive, and in control, all thanks to a 45-minute morning strength session.
To make this journey as simple and effective as possible, we will use the 12Reps app. Think of it as your personal trainer in your pocket. It’s a powerful strength training and weightlifting app that guides you through every exercise, tracks your progress, and times your rest periods. You can build this entire program right in the app, plan your workouts ahead of time, and stay motivated every step of the way. Download the 12Reps app and start your 7-day free trial today. It’s time to invest in yourself.
Nutrition: The Fuel for Your Transformation
You can’t out-train a bad diet. Nutrition is the cornerstone of building muscle and losing fat. Let’s break it down simply.
- Protein: The building blocks of muscle. Aim for 1.6-2.2g per kg of body weight.
- Fats: Essential for hormone production and overall health. Aim for 0.8-1.0g per kg of body weight.
- Carbohydrates: Your body’s primary fuel source. These will fill the rest of your daily calorie needs.
Nutrition Scenarios:
Here are two common scenarios. Use these as a starting point and adjust based on your progress.
Scenario 1: 55kg Woman Wants to Gain 10kg of Muscle
To gain muscle, you need to be in a slight calorie surplus (eating more calories than you burn).
- Calories: ~2,300 kcal
- Protein: 110g (440 kcal)
- Fats: 55g (495 kcal)
- Carbohydrates: 366g (1,465 kcal)
Scenario 2: 80kg Woman Wants to Lose 10kg of Body Fat
To lose fat, you need to be in a calorie deficit (eating fewer calories than you burn).
- Calories: ~2,100 kcal
- Protein: 160g (640 kcal)
- Fats: 64g (576 kcal)
- Carbohydrates: 221g (884 kcal)
The 12-Week Beginner Program
This program is designed to build a solid foundation of strength and muscle. It’s split into two 6-week phases. We will focus on simple and effective exercises, avoiding overly complex movements.
The Warm-Up (Perform before every workout)
A proper warm-up is non-negotiable. It prepares your body for the work to come and helps prevent injuries.
Activity | Duration |
Incline Treadmill Walk, Rower, or Cycle | 10-15 minutes |
World’s Greatest Stretch | 5 reps per side |
Cat-Cow | 10 reps |
Bodyweight Squats | 15 reps |
Now, let’s get to the workouts. Remember to use the 12Reps app to track your sets, reps, weight, and rest periods!
Phase 1 (Weeks 1-6): Foundation Building
This phase focuses on learning proper movement patterns and building a base level of strength. We’ll use single sets to allow you to focus on technique.
Day 1: Upper Body Focus
Exercise | Sets | Reps | Weight | Rest |
Dumbbell Chest Press | 1 warm-up + 4 working | 10-12 | Start light, progress weekly | 90 seconds |
TRX Rows | 1 warm-up + 4 working | 10-12 | Bodyweight | 90 seconds |
Dumbbell Shoulder Press | 1 warm-up + 4 working | 10-12 | Light to moderate | 90 seconds |
Kettlebell Single-Arm Row | 1 warm-up + 4 working | 10-12 per arm | Moderate weight | 90 seconds |
Machine Chest Press | 1 warm-up + 4 working | 10-12 | Light to moderate | 90 seconds |
Day 2: Lower Body Focus
Exercise | Sets | Reps | Weight | Rest |
Dumbbell Goblet Squats | 1 warm-up + 4 working | 10-12 | Moderate weight | 2 minutes |
Dumbbell Romanian Deadlifts | 1 warm-up + 4 working | 10-12 | Moderate weight | 2 minutes |
Dumbbell Lunges | 1 warm-up + 4 working | 10-12 per leg | Light to moderate | 90 seconds |
Kettlebell Swings | 1 warm-up + 4 working | 15-20 | Moderate weight | 90 seconds |
Machine Leg Press | 1 warm-up + 4 working | 10-12 | Moderate weight | 2 minutes |
Day 3: Full Body Focus
Exercise | Sets | Reps | Weight | Rest |
TRX Push-Ups | 1 warm-up + 4 working | 8-12 | Bodyweight | 90 seconds |
Dumbbell Bent-Over Row | 1 warm-up + 4 working | 10-12 | Moderate weight | 90 seconds |
Dumbbell Thrusters | 1 warm-up + 4 working | 10-12 | Light to moderate | 2 minutes |
Sled Push | 1 warm-up + 4 working | 20 meters | Light to moderate | 2 minutes |
TRX Plank | 1 warm-up + 4 working | 30-45 seconds | Bodyweight | 90 seconds |
Phase 2 (Weeks 7-12): Intensity and Muscle Building
Day 1: Upper Body Focus
Main Exercises:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Chest Press | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
TRX Rows | 1 warm-up + 4 working | 8-10 | Bodyweight | 2 minutes |
Dumbbell Shoulder Press | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
Kettlebell Single-Arm Row | 1 warm-up + 4 working | 8-10 per arm | Increase from Phase 1 | 2 minutes |
Machine Chest Press (Drop Set) | 1 warm-up + 4 working | 8-10, then drop weight for 5-8 more | Heavy to moderate | 2 minutes |
Superset A (Perform exercises back-to-back):
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Flyes | 4 | 10-12 | Light to moderate | No rest between exercises |
TRX Face Pulls | 4 | 12-15 | Bodyweight | 90 seconds after superset |
Superset B:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Lateral Raises | 4 | 12-15 | Light weight | No rest between exercises |
Dumbbell Bicep Curls | 4 | 10-12 | Moderate weight | 90 seconds after superset |
Day 2: Lower Body Focus
Main Exercises:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Goblet Squats | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
Dumbbell Romanian Deadlifts | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
Dumbbell Bulgarian Split Squats | 1 warm-up + 4 working | 8-10 per leg | Moderate weight | 2 minutes |
Kettlebell Swings | 1 warm-up + 4 working | 20-25 | Increase from Phase 1 | 2 minutes |
Machine Leg Press (Drop Set) | 1 warm-up + 4 working | 8-10, then drop weight for 5-8 more | Heavy to moderate | 2 minutes |
Superset A:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Lunges | 4 | 10-12 per leg | Moderate weight | No rest between exercises |
TRX Jump Squats | 4 | 10-15 | Bodyweight | 90 seconds after superset |
Superset B:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Calf Raises | 4 | 15-20 | Moderate weight | No rest between exercises |
TRX Single-Leg Glute Bridge | 4 | 10-12 per leg | Bodyweight | 90 seconds after superset |
Day 3: Full Body Focus
Main Exercises:
Exercise | Sets | Reps | Weight | Rest Period |
TRX Push-Ups | 1 warm-up + 4 working | 6-10 | Bodyweight | 2 minutes |
Dumbbell Bent-Over Row | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
Dumbbell Thrusters | 1 warm-up + 4 working | 8-10 | Increase from Phase 1 | 2 minutes |
Sled Push | 1 warm-up + 4 working | 30 meters | Increase from Phase 1 | 2 minutes |
Machine Lat Pulldown (Drop Set) | 1 warm-up + 4 working | 8-10, then drop weight for 5-8 more | Heavy to moderate | 2 minutes |
Superset A:
Exercise | Sets | Reps | Weight | Rest Period |
TRX Plank | 4 | 45-60 seconds | Bodyweight | No rest between exercises |
Kettlebell Russian Twists | 4 | 20 total | Light weight | 90 seconds after superset |
Superset B:
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Tricep Extensions | 4 | 10-12 | Light to moderate | No rest between exercises |
TRX Tricep Press | 4 | 8-12 | Bodyweight | 90 seconds after superset |
Building Your Routine in the 12Reps App
The 12Reps app makes following this program incredibly simple. Here’s how to set it up:
- Open the app and navigate to “Build Your Routine”
- Select “Custom Workout”
- Add each exercise from the tables above
- Set your target sets, reps, and rest periods
- Use the built-in stopwatch to time your rest periods perfectly
- Track your weights and progress automatically
- Plan your workouts ahead of time for the week
The app will guide you through each workout, show you proper form with video demonstrations, and track your progress over time. It’s like having a personal trainer with you every step of the way.
The Science of Strength Training and Longevity
Strength training for women isn’t just about looking good; it’s about living longer and better. Research shows that regular resistance training can increase lifespan, improve bone density, enhance cognitive function, and reduce the risk of chronic diseases [3]. This is why I call strength training the ultimate longevity practice.
When you build muscle, you’re not just changing your appearance; you’re investing in your future self. Muscle tissue is metabolically active, meaning it burns calories even at rest. This helps maintain a healthy weight and metabolism as you age. Additionally, the discipline and mental toughness you develop in the gym translates to every area of your life.
Overtraining: Why Less Can Be More
One of the biggest mistakes I see women make is thinking they need to train every day to see results. This couldn’t be further from the truth. Overtraining can actually hinder your progress by:
- Increasing cortisol levels, which can lead to fat storage
- Suppressing your immune system
- Causing chronic fatigue and mood swings
- Increasing injury risk
A 3-day strength training split for women provides the perfect balance of stimulus and recovery. Your muscles don’t grow in the gym; they grow during rest. This program gives your body the time it needs to repair, rebuild, and come back stronger.
Your Transformation Starts Now
This 12-week program is just the beginning of your journey. It’s designed to build a solid foundation of strength, teach you proper movement patterns, and help you develop the habit of consistent training. By the end of these 12 weeks, you’ll be stronger, more confident, and ready to take on more advanced challenges.
Remember, every rep counts. Every workout matters. Every day you choose to invest in yourself is a day you’re building the person you want to become. The 12Reps app will be your guide, your tracker, and your motivation. Download it today, start your 7-day free trial, and begin the transformation that will change not just your body, but your entire life.
Your strongest, most productive, and calmest self is waiting. It’s time to meet her.
References
[1] Harvard Health Publishing. (2019). Should you try kettlebells? https://www.health.harvard.edu/blog/should-you-try-kettlebells-2019021916025
[2] UCHealth. (2025). What women need to know about strength training. https://www.uchealth.org/today/what-women-need-to-know-about-strength-training/
[3] PubMed Central. (2017). Strength Training for Women as a Vehicle. https://pmc.ncbi.nlm.nih.gov/articles/PMC5523796/
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