Women need 10 sets per muscle group per week
To build the five key muscle groups for an hourglass figure, women should aim for approximately 10 sets of exercises per muscle group per week.
Snapshot · The Diary Of A CEO with Steven Bartlett
Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima
Explore episode
Jun 29, 2026
Where this was said
How To Train For An Hourglass Figure
At 36:56 · chapter starts 35:26
Drawing from her upcoming book 'Nothing to Lose', Dr. Estima maps out the five muscle groups that build both an hourglass figure and long-term functional health. Starting from the top: lateral deltoids ('bread buns') widen the shoulder line; lats ('angel wings') create a V-shape that makes the waist appear slimmer; the three glute muscles (max, med, min) provide the signature posterior shape while driving spinal and knee stability; adductors (inner thighs) create contour and help stabilise against falls; and the pelvic floor anchors it all. The prescription is approximately 10 sets per muscle group per week — achievable in just two training sessions if intensity (working to within 1–3 reps of failure) is high enough. [1] — Dr. Stephanie Estima "You can't spot reduce, but you absolutely can spot build. The five muscle groups that create an hourglass figure — lateral deltoids, lats, …" 35:30
The 5 Muscle Groups Every Woman Should Build
You can't spot reduce, but you absolutely can spot build. The five muscle groups that create an hourglass figure — lateral deltoids, lats, glutes (max, med, min), adductors, and pelvic floor — each have specific functional benefits beyond aesthetics, from spinal stability to fall prevention.
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