Monday: legs and buttocks (squats, lunges, bridges)
Wednesday: upper body (push-ups, dumbbell presses, rows)
Friday: full body + core (planks, crunches)
Each exercise – 3 sets of 10-15 reps. Rest between sets – 30-60 seconds.
Don’t forget about warming up and cooling down. 5-10 minutes of walking or jumping in place before training, 5-10 minutes of stretching after – will reduce the risk of injury and improve recovery.
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Watch your diet. For muscles to grow and recover, you need protein: chicken, fish, eggs, cottage cheese, legumes. Eat a balanced diet, don’t starve yourself. Strength training requires energy.
Don’t compare yourself to others. Everyone has different bodies, paces, and goals. Your goal is to be stronger than you were yesterday. Mark your progress: “I did 2 more reps today,” “I lifted a heavier dumbbell.”
Strength training is not about appearance, but about power over the body. You learn to control it, listen to it, respect it. This transforms not only your figure, but also your self-esteem.
And remember: every woman who lifts weights is a rebel. You challenge stereotypes, take care of yourself, and become stronger. And that is real beauty.
