3 betting strategy from the Blinds in FR 5NL

One leak I am aware of and struggling to figure out is a proper 3 betting strategy from the blinds (usually being in the blind vs. Button ATS moves but also vs the CO or MP ). Is it is as simple as determining the villian's steal range and building a 3 betting range that is slightly ahead of that or is there some other dynamic I am unaware of. I hate to play OOP yet I have played hands TT, 99, AK, etc and gotten my clock cleaned more often than not. Obv. if your opp folds you have no problem but when they don't and you only get a piece of the pot then the danger begins. Usually because a 3 bet is say 10 big blinds and then a c-bet is another 10 so at that point alot of your stack is invested. Any bet after that usually has you at the point of no return playing for stacks in a bad spot. I know this concept is a little vague without hand histories which I am omitting as I don't want advice on how I should have played a specific hand, rather looking for theory here.