weight lifting for women

not that exact programme but lifting heavy weights, yes. I lost a lot of weight (I used to be obese) while lifting weights to retain lean body mass, and burning fat through a healthy diet (i.e. the TDEE minus 15-30% method). Since then I've been at maintenance, I'm currently at around 22-23% body fat and my goal is 20% while increasing lean body mass. After I started eating for maintenance I made much more gains in strength than I did eating at a deficit (this is to be expected) and I'm cycling between eating at a surplus (TDEE + 15%) to gain muscle and a deficit (TDEE -15%) to lower my body fat percentage. Currently I'm recovering from surgery (nothing exercise related) so only doing light exercise and eating at maintenance for the time being, but can't wait to get back into it. I like how I look, just want to trim the fat down here and there (so to speak) and also gain strength and maybe a little more definition (I'll see how that goes, I might cut lower than 20% body fat, depending on how I look when I get there)

The good thing about this is you can take it to where you want. If you want the ripped looks with abs, you can cut your body fat down to 15%. If you want the "softer" look, you can keep your body fat percentage a bit higher than that (e.g. 20-25%). Either way your muscles will make you look fit and firm, and there are many, many health benefits from lifting, like a lower risk of osteoporosis and just generally feeling stronger and agile.