For the exercise component, we can look to research for ideas: The women in the 2015 study completed three sessions of whole-body resistance training a week. In each session, they completed three sets of 10 reps of weighted moves (think squats, hamstring curls, bench presses), adding more weight as they progressed. If you’re new to weightlifting, this is a solid protocol to start with, but find a routine that works best for you. This guide can help you get started.