For exercise components, we can see research for ideas: In 2015 study, women completed three sessions of entire body resistance training in a week. In each session, he completed three sets of 10 representatives of weighty tricks (think squats, hamstring curls, bench presses), and they moved forward by adding more weight. If you are new to weightlifting, it is a solid protocol to start, but find a routine that works best for you. This guide can help you start,