Resistance training and proper nutrition are essential for women who want to build a strong, healthy body. Don't worry about getting "bulky" - women's lower testosterone levels make this very unlikely without dedicated effort.

Training Program Structure:

1. Warm-up (including foam rolling)
2. Activation movement (20 reps)
3. Prime compound movement (5 sets of 5 reps)
4. Assistance exercises (8-12 reps)
5. Conditioning (20 minutes HIIT or 30-45 minutes steady state)

Key Program Components:

• Compound lifts (squats, deadlifts, bench press)
• Isolation exercises (bicep curls, leg extensions)
• Progressive overload
• Proper rest periods (30-120 seconds)
• Mix of strength and hypertrophy rep ranges

Nutrition Guidelines:

Macronutrients:

• Protein: 1g per pound bodyweight
• Fats: Essential for hormones and health
• Carbs: Fuel for workouts and recovery

Portion Control Using Hand Measurements:

• Palm = protein serving
• Fist = vegetable serving
• Cupped hand = carb serving
• Thumb = fat serving

Body Type Considerations:

• Ectomorph: Higher carbs (50/30/20)
• Mesomorph: Balanced (40/30/30)
• Endomorph: Higher protein/fat (25/35/40)

Essential Supplements:

• Multivitamin
• Fish oil
• Protein powder
• BCAAs (optional)
• Vitamin D (if deficient)

Focus on progressive overload, nutrient-dense whole foods, and consistency for best results. Track progress but don't obsess over numbers. Adjust program variables based on your goals and response.

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