Last week you requested a video (on my Instagram @smalletics) on How to Build Your Own Workout Program in the gym (sort of like a DIY Workout Plan), so here’s how you can do just that! Because this video is a bit long, I’ve created a table on contents for your ~viewing ease~. Welcs!
THE PETITE STRENGTH PLAN #TPSP launches on Kickstarter at the end of this month (April)! For updates, sign up here: www.smalletics.com
Table of Contents
0:30 Overview, who this video is for
1:20 When you can’t afford a personal trainer
1:45 PART 1: Goal Setting
2:29 Popular kinds of resistance training + goals
5:31 Note to any fencers who are watching
5:41 Today we’re focusing on functional fitness as a goal
6:05 Factors that will affect your program and results
7:11 How does training work scientifically and the SAID Principle
8:09 Why picking random workouts off YouTube won’t work
8:34 PART 2: Considerations for petite women / short girls
8:44 How height and metabolism are correlated
9:20 What this really means for you
10:35 The two ways to boost our metabolisms
10:56 Equipment size and modality
12:00 Machines versus free weights
13:56 Total body workouts versus training splits
15:02 A note about cardio for petites
16:19 PART 3: Programming your training
16:26 Progressive overload
16:58 Why you don’t need to spend hours in the gym
17:27 Step 1: Select a small number of highly effective exercises
17:48 A formula for how to build a training plan
18:30 Example workout
20:22 There’s no one “best” way to getting fit
21:52 Supersets & trisets
21:09 Exercise pairing
21:53 Step 2: Select # reps and # sets
22:42 How to choose the correct weight for you
24:04 Rest sets
24:50 Step 3: How and when to progress your weights
25:21 Journaling
25:58 A list of accessory exercises to get you started
26:44 Summary
27:14 The Petite Strength Plan
27:22 If you’d rather not do all this work yourself…!
28:27 My workout routine
29:19 Final advice
***********************************
♡ SUBSCRIBE!
♡ LIKE this video: Help support other short women!
Smalletics is the collective voice of petite women who seek a healthy lifestyle. Founded by fellow petite and NASM-CPT April Whitney.
SUBSCRIBE FOR CONTENT TAILORED TO PETITE WOMEN!
***********************************
MY LINKS
INSTAGRAM ⇢www.instagram.com/smalletics
WEBSITE ⇢ www.smalletics.com
SMALL TALK BLOG ⇢ www.smalletics.com/blog
The Petite Strength Plan Coming Spring 2018
Enough: Your Health, Your Weight, and What It's Like To Be Free
HKD 116.16 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Strangers: A Memoir of Marriage
HKD 105.59 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Binding 13: Epic, emotional and addictive romance from the TikTok phenomenon (The Boys of Tommen)
HKD 63.31 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
How to Wean Your Baby: The step-by-step plan to help your baby love their broccoli as much as their cake
HKD 155.90 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Spare Room: Later in Life Marriage in Crisis Romance (Marriage In Crisis Series)
HKD 23.68 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Picking Daisies on Sundays: The hopelessly romantic romcom readers everywhere are falling head over heels for
HKD 63.31 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
My Husband Betrayed Me at the Altar For My Sister: A Marriage of Betrayal, Revenge and Second Chance Romance (Her Marriage in Crisis Book 2)
HKD 23.36 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Ring She Removed: Later in Life Marriage in Crisis Romance (Marriage In Crisis Series)
HKD 23.78 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Releasing 10 (The Boys of Tommen)
HKD 63.31 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Things I Told My Notes App: The Funny And Candid Guide To Living Your Best Life From A Self-Proclaimed Oversharer
HKD 170.60 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Auto Amazon Links: No products found. Blocked by captcha. Blocked by captcha.
Auto Amazon Links: No products found. Blocked by captcha. Blocked by captcha.