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Today we will talk about proper training for women. You will learn what a competent training program for girls consists of.
The popularization of strength training is gaining momentum among the fair half of humanity. There are more and more girls and women in gyms. But really useful information There is practically no way for them to train.
Before we start delving into the topic, a few words about motivation. That magic pill that allows you to achieve results, overcome pain and go even further.
In women it is more developed. They often have to limit themselves in food, rest and the like, just to become more beautiful (appearance helps her win in natural selection). They are naturally inclined to always look perfect, and this requires constant self-control. Such motivation develops and becomes stronger over the years. This skill turns out to be useful in other areas of life.
By adding knowledge and a competent approach, the girl will be able to achieve the result she needs in gym.
Female physiology
The main feature of the female body is the tendency to accumulate nutrients in reserve. This is a key difference from the male body.
This is primarily due to the amount of hormones norepinephrine and testosterone. They not only affect the formation of muscle mass and proportions, but also affect the central nervous system (central nervous system), in particular they are responsible for aggression and persistence. Men, due to their physiology and the amount of hormones, are able to train to failure (when the next repetition in the correct technique and amplitude is impossible on their own), i.e. almost to the limit.
A woman, unless she is crazy or takes testosterone from outside, will not be able to train like this. She often stops 2-3 repetitions before failure, due to the lack of the above hormones. It’s difficult for her to go through the pain, to finish the last failed repetition.
Another feature of the female body is due to the fact that the number of muscle fibers in the muscles of women is less than that of men. In this regard, the ability to perform strength work in a low number of repetitions is poorly developed in girls. This means that any strength work up to 6 repetitions will not make sense.
The next feature is the distribution of muscles throughout the woman’s body. Weak top and strong bottom. Narrow shoulders, weak arms, poorly developed pectoral muscles. Most of the muscles are concentrated in the lower part - these are the buttocks and legs. It is easier for women to progress in lower body training because... there's more muscle there. It will be very difficult for them to progress in the upper body.
In order for a woman to develop her upper body, she should exert more effort than men.
Another feature will affect the female press. Any healthy woman experiences “periods” once a month. Due to the fact that at this time pain appears in the lower abdomen, nature made sure that there were fewer of them. How? The number of nerve endings in the lower abdomen. Accordingly, the neuromuscular connection is worse than in men. It is much more difficult for a woman to develop abs than for a man.
The metabolic rate of women is lower than that of men. This means that women consume much less energy per kilogram of body weight than men. This way, men can eat more without gaining weight. This is also due to the fact that men have more muscles. And muscles are a very energy-consuming material, even at rest.
Excessive The intake of carbohydrates in a woman’s body is much more easily transferred to reserves (fat) than in men.
On the other hand, the fat that is formed in women can be used much more easily as a source of energy than in men. This is due to the reproductive function of women, due to the need to provide energy to the offspring.
The most important feature that leaves its mark on the construction of a training program for girls is the menstrual cycle. It creates periods of upswing and downturn in physical performance. During the first two weeks after the end of menstruation, women feel physically uplifted and are capable of high performance. At this time, her training can be quite difficult.
On average, ovulation occurs after two weeks (28-day cycle). And here there is a strong decline in energy and physical capabilities. The female body tries to save energy as much as possible, including accumulating it. At this time, it is able to accumulate nutrients even more efficiently, regardless of whether the egg has been fertilized or not.
As a general rule, you should limit physical activity in the gym during this time. Make your workouts easier. Eliminate or reduce the intensity of heavy lower body and abdominal exercises. In addition, you should reduce your calorie intake because... 3-4 weeks are the most dangerous for a girl’s appearance, because the body will change.
After menstruation, the female body is strong for the first two weeks, the next two are weak and tries to retain more energy (gain weight).
Therefore, microperiodization works very well in women's training. When the load is not constant, but changes cyclically. The peak load should be combined with the first two weeks, and the decline in the third and fourth.
Sports physiologists say that sports periodization is the key to long-lasting and powerful results. And this is good from the point of view of women, because... nature itself laid down such a mechanism.
Brief conclusions:
- In women's training, microperiodization should be used.
- The training should be high-volume (many repetitions, sets and little rest).
- No excess carbohydrates. Monitor your diet carefully.
- Don't focus on your buttocks and legs - pay even a little more attention to your upper body.
Taking into account female physiology (the information discussed above), we will immediately dispel the myth that training in the gym with weights will turn you into a man in a skirt. In order to get even a little closer to the male form, you will have to resort to special pharmacological drugs. Even men have had a hard time achieving the desired forms for years, and a girl certainly won’t turn out to be a mutant!
Strength training will help you form beautiful upper and lower body shapes, improve overall muscle tone, strengthen the health of all body systems without exception, and improve your condition and self-esteem. And a few more advantages from working out in the gym with weights:
- The more muscles you have, the more calories you spend to maintain them, which means there are fewer prerequisites for fat accumulation.
- After strength training in the gym, your metabolic rate increases for a day or even more. At the same time, after aerobics and other cardio joys, just for a couple of hours.
- The gym will allow you to shape your figure wherever you want (what we train is what we develop). No amount of aerobics will give such an effect.
How to create a training program for girls
The body will change and adapt only when external conditions are unusual and stressful for it.
What is this for? The main problem women face is working with too little workload, not working enough. You will mark time for years, and your butt () and abs () will never appear.
In order for the body to begin to form beautiful shapes (increase muscle size), training must be hard (even if the weights are less than for men). It should really be hard for you to complete those last few reps. Remember, your training is high-volume, you rest little and work a lot (you don’t lift with heavy weights and records like men, you lift with the volume of your work - a lot of exercises, a lot of approaches, a lot of repetitions, little rest).
Think of working on yourself in the gym not as a tea party, but as a grinding ideal forms from granite with a hammer and chisel, hard and persistent work.
The training program for men (not beginners) is based on a split. When the entire body is broken down into muscle groups and these individual groups are trained in different days in a forceful manner close to refusal. This means more time to maximally exhaust each muscle group and, in turn, more rest for it, because. Each group's training sessions are infrequent.
Women should not train in this manner. A strong character does not suit them. Women should train their entire body at once - in one workout. Women recover faster after training because... do not approach failure and do not destroy deep muscle tissue.
Training should be based on the following calculation. Large muscle groups are identified and one or two basic exercises for them are selected. A large volume of work is performed with a large number of repetitions and approaches.
You should choose exercises that involve maximum quantity muscles, because Women do not have the opportunity to devote an entire training day to working one muscle group. You should train 2-3 times a week, depending on how you feel, and it should be excellent before training.
Training program for girls (whole body at once or full body)
Extremely important. All joints, ligaments and muscles are warmed up - protection from injury.
- 5-6 approaches to max. repetitions
Disperses blood throughout the body and trains the abs.
- 5 sets of 10-15 reps
Shaping exercise for buttocks and legs.
- 5-6 sets of 10-15 reps
Working out the back.
Works the triceps, anterior deltoid and inner chest, which pushes the chest forward.
- 5-6 sets of 10-15 reps
Muscle development shoulder girdle. An incredibly difficult but effective exercise.
Pause between approaches 30 seconds - 1.5 minutes. Select a working weight so that the last repetitions are difficult for you, but the technique must be perfect. The pace of all exercises is deliberately slow!
You can change the set of exercises for specific muscles, as long as they remain basic and you perform them flawlessly. This workout will take you about 60 minutes.
Beginning builders of a beautiful body should not shorten their workout by removing exercises. Better rest more before the next approach. Over time, try to shorten this pause. In order for a girl to create the prerequisites for anabolism, she needs a high volume and oxygen debt, i.e. small pauses between sets of 30-60 seconds.
Gym workout plan for girls
Before starting training in the gym, it is important to define specific goals, set intermediate tasks and determine the frequency of training. Depending on the desired result, an individual training plan is drawn up. To achieve maximum effect Regular physical activity should be supplemented with a balanced diet and the daily and rest routine should be normalized.
Training objectives and goals
Depending on the desired result, the goals of going to the gym can be grouped into the following categories:
Gaining mass and building strength
Modeling proportions
Exercises for weight loss
Increasing power parameters
Improving body definition and endurance
Training diary
To increase the effectiveness of your training and discipline yourself, it is recommended to keep a training diary. This can be either a regular journal, filled out by hand, or a special application for a smartphone. The diary is kept for the following purposes:
Assessing the dynamics of training progress
Recording indicators of muscle volume growth of individual groups and body circumferences
Analysis changes in endurance, speed and other parameters
Tracking changes in figure proportions
Monitoring of final results
Systematization classes and making adjustments to the schedule
Grade the effectiveness of specific programs and exercises
Work out on your own or with a trainer?
Benefits of training with a personal instructor
1.
Development individual program taking into account specific physiological characteristics, personal desires and capabilities.
2.
Achievements of results for short time.
3.
Monitoring the correct execution of the exercise and reducing the risk of injury.
4.
Timely adjustment of the training plan taking into account progress.
5.
Consultations on nutrition and ways to recover after working out in the gym.
6.
Drawing up a convenient schedule with the possibility of rescheduling classes.
7.
Moral support during exercises and motivation to achieve subsequent success.
Benefits of self-study
1.
Individual schedule, freedom and independence from other people.
2.
More possibilities for combining exercises.
3.
Financial savings.
4.
Unlimited time lesson.
5.
The ability to perform a set at an individual rhythm and speed.
The most effective is considered to be a combination of two options. A session with a trainer will allow you to create a training plan in the gym and learn how to perform exercises correctly so as not to injure yourself. The trainer will also advise on possible loads in case individual characteristics: diseases, injuries, etc. The duration of individual training depends on your wishes and budget.
Training schedule for beginners
For beginner girls, it is better to choose general strengthening types of loads as a starting workout. This will increase overall endurance and evenly pump and adapt all segments of the body. Training schemes focused on the load of all muscles will strengthen the muscle corset, acquire an athletic figure and beautiful body proportions. In the future, you can move on to leveling up individual groups.
How to create a training program yourself?
1. Drawing up a basic training program. Be sure to include a warm-up for 5-10 minutes in your plan, selecting 4-5 basic exercises for each large muscle group (quadriceps thighs, buttocks, back, chest, abs and arms). Selection of 3-4 additional loads (usually exercises combine loads on the main and additional segments. The workout ends with a cool-down for 5-10 minutes.
2. Set your priorities. The program and exercises are selected depending on the overall purpose of visiting the gym. You should not combine several tasks at the start - this will significantly reduce the effectiveness of the lessons.
3. Select suitable load types. The development of large segments is carried out with basic exercises or their variations on simulators. Various exercises are introduced into the block for pumping secondary muscles, which are selected based on their effectiveness.
4. Repeat rate. Too much tension can lead to injuries and muscle tears, so do not exhaust yourself and do everything through force.
5. Increased efficiency. To prevent muscle adaptation to stress, it is recommended to change the training plan every 7-8 weeks, and also try to perform alternative exercise variations.
6. Rest. Rest between sets is 3-5 minutes. The higher the working weight, the longer the rest required between sets.
Features of training in the gym for girls
Warm-up
Preparation muscles and body to intense loads
Saturates cells with blood
Calls selection of testosterone, adrenaline and endorphins into the blood
Reduces the risk of injury
Increased nervous system tone
Acceleration of metabolic processes
Improved joint mobility
Types
General. Performed for warming up.
Special. Stretching. Increases joint mobility and muscle elasticity.
Cardio. The duration should not exceed 5-7 minutes.
Number of approaches and repetitions
Beginners are recommended to perform 3-5 sets. Each set contains 8-15 repetitions. Break between sets up to 3 minutes.
For advanced exercisers, the number of sets increases to 5-7 sets with 12-15 repetitions of exercises.
The break between loads increases with the working weight and can be up to 5 minutes.
Increasing the repetition rate will not lead to an increase in training efficiency. On the contrary, muscle fatigue increases and the risk of injury increases.
Training frequency
Advanced sports girls can exercise every day or twice a day, combining different types of loads. However, you should also remember the need to rest, at least one day a week. The duration of the training is calculated individually based on the degree of fitness and capabilities of the girl.
Free weights or machines
Free weights
Free weights Increased load and conditioning, as well as muscle adaptation to loads Complex muscle loading Large number of exercise modifications Increased risk of injury
Exercise equipment
Low risk of injury Load isolation Simplification of work Low variability in performing exercises Limited movements Inability to adjust the machine to individual parameters
For beginners, it is recommended to start working with simulators. Working with them will allow you to master the technique of performing the exercise and reduce the risk of injury. I use my own body weight as a base free weight for pull-ups, push-ups and squats.
Basic exercises or isolation?
The base loads a large number of muscles and adapts the body to the load. Basic exercises form the basis of the workout. Insulating loads are performed when a certain “pumping” is required and are considered an auxiliary load
Training program in the gym for girls for weight loss and fat burning
The super-set is aimed at simultaneously burning fat and improving muscle definition. The program is designed for 4-8 weeks and is supplemented with cardio training. In total, 3-5 sets of 12-15 repetitions are performed. Rest between sets lasts up to 2 minutes.
Video training in the gym for girls: burning fat
A set of exercises for women: beginners
Tuesday1. Narrow leg press
2. Smith machine squats
3. Romanian deadlift
4. Upper pull
5. French press of dumbbells with one hand from behind the head
6. Push-ups with wide arms
7. Plank
Thursday
1. Walking lunges with dumbbells
2. Step ups
3. Deadlift
4. Upper pulley to chest
5. Lying leg raises
Saturday
1. Smith Squats
2. Lunges with dumbbells
3. Raising arms through the sides while standing
4. Leg curls in the simulator
5. Glute bridge on the floor
6. Lying body crunch
A set of exercises for women: advanced level
The repetition rate is up to 5-7 sets of 20-25 times. Rest between repetitions is 1-2 minutes. Running on the treadmill is performed for 10 minutes each time.
Monday
1. Hanging Leg Raise
2. Hyperextension
3. Running
4. Press dumbbells lying on an incline bench
5. Bringing your arms together in the butterfly machine
6. Standing barbell chest press
7. Raising your arms with dumbbells in front of you
8. Running
9. Bent-over barbell row
10. Dumbbell lateral raises
11. Running
Wednesday
1. Triceps push-ups
2. Lifting dumbbells in front of you
3. Running
4. Fitball push-ups
5. Squats with arms extended forward
6. Running
7. Ab crunches
8. Jumping rope
9. Running
Friday
1. Barbell Squats
2. Bench press
3. Running
4. Barbell row to the waist
5. Standing barbell press
6. Running
7. Deadlift
8. Pull-down of the upper block behind the head
9. Running
Training program in the gym for girls to gain muscle mass
Performing basic exercises with free weights, gradually increasing the load, will pump up your muscles. Beginners are advised to start with minimal weights and use an empty bar when doing barbell exercises. Compliance with a special diet is considered mandatory. Squats, push-ups and deadlifts are considered basic. Basic exercises involve large muscle groups and evenly pump the entire body. They train using a split system, that is, they divide the training of large muscle segments on separate days.
Video training for girls to gain muscle mass
A set of exercises for girls for a week: beginners
Frequency of exercises: 3 sets of 15-25 repetitions.
Legs and buttocks:
1. Squats with dumbbells
2. Lunges with dumbbells
3. Romanian deadlift with barbell or barbell
4. Leg extensions in the simulator
5. Swing your legs back with weights
6. Leg abduction in the simulator
Chest, triceps, shoulders and abs:
1. Dumbbell flyes
2. Incline Barbell Press
3. Dumbbell press
4. Reverse push-ups
5. Ab crunches
Back and biceps:
1. Pull-ups on the bar
2. Pull the block behind the head or to the chest
3. Bent-over dumbbell row
4. Barbell Chin Press
5. Close Grip Bar Row
6. Barbell curl
A set of exercises for girls for a week: advanced level
Perform 3 sets of 15-25 repetitions.
Thoracic segment
1. Hyperextension with additional weight
2. Push-ups with wide arms
3. Incline Bench Press
4. Dumbbell flyes on a bench
5. Barbell Chin Press
6. Raising bent legs while hanging on the bar
7. Ab crunches on an inclined bench
Shoulder girdle
1. Hyperextension
2. Dumbbell flyes with press-up
3. Hammer with dumbbells
4. Dips
5. Raising straight legs while hanging on the bar
6. Seated dumbbell French press
7. Roman chair
Back and legs
1. Barbell Squats
2. Leg extension while sitting in a machine
3. Lunges in place with dumbbells
4. Pull-up on the horizontal bar with a wide grip
5. Bent-over dumbbell row
6. Row to the waist on the lower block sitting
7. Raising bent legs while hanging on the bar
8. Incline Crunch
Rest and recovery
In order not to overload the muscles and avoid injury, it is recommended to rest properly:
Between training days, it is recommended to use the “active rest” method and engage in swimming, dancing, cycling or light cardio exercise, which will speed up recovery and improve microcirculation in muscles and joints.
To avoid injuries, first get in shape with general strengthening exercises, then gradually increase the volume of the load, and only after that move on to strength training.
Monitor your fatigue and refrain from physical activity during periods of stress and exhaustion.
Between sets, give your muscles the opportunity to regain functionality and adapt to the load. Choose a comfortable frequency and frequency of exercises.
Will help restore the strength and capabilities of the body rational nutrition, good sleep, massage and going to the sauna.
Cardio training
Strengthening the muscles of the heart and blood vessels
Normalization heart rate
Adaptation of the heart and blood flow to intense exercise
Respiratory system training
Increased endurance and overall tone
Improving body definition
Muscle strengthening
Fat Burning
Stimulates muscle growth
Cardio exercises can be an independent workout, a warm-up and cool-down, or an auxiliary exercise. It is important not to start with a fast pace and long load. The optimal duration is 35-55 minutes.
Formula for optimal heart rate during cardio training: 70-80% of 220 subtract age.
When will the results from training appear?
The first results of weight loss are visible after the first workout. Weight decreases due to water loss. Fat begins to disappear after 5-10 workouts. On average, after 2-4 weeks of training, fat loss will be up to 500 g per week.
Weight gain in women occurs with regular and intense training, 100 g per week.
Endurance increases after 3-4 weeks of regular exercise.
Daily stretching helps increase flexibility in the second week of classes.
Noticeable results from training depend on the regularity and duration of the frequency of training. It is important to develop a plan correctly and make adjustments on time. In addition, nutrition and rest are also important for proper muscle formation, relief and overall good condition. 25% of the results from training depend on genetics and individual anatomical and physiological characteristics.
Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile effective complex exercises, it is necessary to take into account the purpose of future training, health status, and also whether you have experience working out on exercise machines and with weights.
Exercise programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic activity.
A woman’s hormonal background affects the results of her workouts in the gym. The female body has low testosterone levels, so gaining muscle mass is slow.
During menopause, women are prohibited from following strict diets that disrupt testosterone production.
Excess estrogen disrupts fat metabolism leading to weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to significant loss of body fat, can disrupt the course of menstruation. If they are accompanied by pain, exercise in the gym should be temporarily stopped.
Warm-up
Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. Warm-up includes light aerobic exercise on a treadmill or exercise bike.
To increase the mobility of joints and the spine, bend over and twists of the torso, swings or circular movements of the arms and legs. An effective warm-up complex increases body temperature and heart rate. Last stage warm-up - stretching muscles and ligaments.
Stretching exercises
To warm up the pectoral muscles, clasped behind your back, your arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab a support with your hand, bend, and move your pelvis back, straightening your legs.
If you raise your arm up, then bend and pull the elbow towards the opposite shoulder, the triceps will get a good stretch. Bends until your hands touch the floor stretch the hamstrings, lower back and buttocks. To warm up your thigh muscles, you need to bend your leg at the knee so that your heel points up, then use your free hand to pull it up and towards you.
Features of training for beginners
For women who are working out in the gym for the first time, exercises on machines should be included in the training program. The main goal of the first classes is to develop the correct technique for performing the exercises safely.
Beginners’ muscles do not know how to contract effectively, so exercises with exhausting loads and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously hold the pelvic floor muscles in tension, especially when the body is loaded in vertical position.
Features of training for women after 40 years
A gym training program for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to use all muscle groups.
The intensity of training should be limited due to poor elasticity of the ligaments and tendons.
Age-related changes affect the accuracy of movements, so block exercise machines, dumbbells and fitness equipment are used in classes. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.
Does a woman need exercises with barbells and dumbbells?
It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and appearance generally. Only by working with a barbell and dumbbells of moderate weights, a woman will build and achieve elasticity of muscles, for example, buttocks.
Properly selected load when exercising with free weights has a positive effect on the functioning of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with barbells and dumbbells allow you to maintain muscle tone while exercising at home.
You should not be afraid of significant weight gain when lifting heavy weights; low levels of testosterone in the female body protect against this problem.
First workouts for women: losing weight
Based on the principle of “do no harm,” a weight loss training program should be adapted to the physical and age characteristics of the body. To do this, a test load is given in the first lessons.
If completing the planned number of repetitions is difficult, you need to reduce one approach at a time in the entire complex or in those exercises that are especially difficult to cope with.
In the first month of training, aerobic exercise should be given after performing exercises on simulators.
In this case, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract the age from 220, and then calculate 60 and 70%.
First workouts for women: gaining muscle mass
Main task the first workouts when gaining weight - mastering the correct technique of performing exercises, and involving a complex of small stabilizer muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells; the working weights of the equipment must be increased in subsequent workouts.
In initial classes, it is enough to perform exercises on simulators with moderate load, 2-3 sets of each. In the warm-up set, a larger number of repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the session varies from 30 to 50 minutes, depending on the physical capabilities of the woman.
The best exercises in the gym
Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so in training complex you need to include basic and isolated exercises.
On your back
The lever pull in the simulator significantly loads not only the latissimus, but also the trapezius muscles of the back. This simulator will successfully replace pulling a barbell or dumbbells to the stomach.
The upper back area is effectively worked through pull-ups and vertical rows to the chest on a block machine. To work out the lower back, it is common to perform deadlifts with a barbell, an alternative to which is hyperextension, especially for problems with the spine.
On your feet
Classic barbell squats are one of the the most effective exercises to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat on a hack machine and also do leg presses on a machine.
To increase the tone and volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg raises in the simulator. Women should remember to engage their calf muscles by doing standing calf raises.
In your arms
Dumbbell overhead extensions and push-ups are popular exercises for the shoulder extensor muscles. If the triceps are a problem area, then they are additionally worked on by extending the arms on a block machine and doing barbell presses with a narrow grip.
A beautiful shape and volume of the biceps will be ensured by curling your arms with a barbell while standing.. Dumbbells make it possible to load the biceps brachii muscle in a sitting position at an incline, and curls on a biceps machine increase the intensity of the arm workout.
On the press
A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more demanding work. The intensity of the training is increased by working on a press machine and crunches on a block simulator.
For women who are working out in the gym for the first time, exercises on machines should be included in the training program. The fat layer in the lower abdomen is reduced by lifting bent legs in a machine that has elbow rests. The abdominal muscles, which are responsible for a slim waist, are well worked out by the torso machine and body turns with a body bar.
Gym workout chart for women
| Gym training program |
|||
| Item no. | Exercise name | Approaches | Repetitions |
| Workout 1 (muscle tone) |
|||
| 5 min | |||
| 1 | Lever traction in the simulator | 3 | 10-12 |
| 2 | Vertical row on a block machine | 3 | 15 |
| 3 | Chest press in the machine | 3 | 10-12 |
| 4 | Raises with dumbbells while lying on a bench | 3 | 15 |
| 5 | Leg press in the simulator | 3 | 10-12 |
| 6 | Leg curls on the simulator | 3 | 15 |
| 7 | Leg curls in a lying machine | 3 | 15 |
| 8 | 3 | 12-15 | |
| 9 | Regular crunches | 3 | 20 |
| 10 | 3 | 50 | |
| 11 | Walking uphill on a treadmill | 30 min | |
| Workout 2 (circuit) |
|||
| Warm-up: orbitrek | 5 min | ||
| 1 | Horizontal row on a block machine | 3 | 15 |
| 2 | Dumbbell press while lying on a bench | 3 | 15 |
| 3 | Standing dumbbell curls | 3 | 15 |
| 4 | Arm extensions on a block machine | 3 | 15 |
| 5 | Leg extensions on the machine | 3 | 15 |
| 6 | Leg curls on the simulator | 3 | 15 |
| 7 | Raising bent legs on the simulator | 3 | 15 |
| 8 | Orbitrek | 30 min | |
| Day of rest |
|||
| Workout 3 (strength) |
|||
| Warm-up: exercise bike | 5 min | ||
| 1 | Bench press | 4 | 10 |
| 2 | Barbell Squats | 4 | 12 |
| 3 | Bent-over barbell row | 4 | 10 |
| 4 | Standing barbell curls | 4 | 10 |
| 5 | Arm extension with dumbbell up | 4 | 10 |
| 6 | Barbell deadlift | 4 | 12 |
| 7 | Reverse crunches | 3 | 15 |
| Day of rest |
|||
| Workout 4 (working out problem areas) |
|||
| Warm-up: orbitrek | 5 min | ||
| 1 | Lunges with dumbbells | 3 | 15 |
| 2 | "Gluteal Bridge" | 3 | 20 |
| 3 | Leg raises on the simulator | 3 | 20 |
| 4 | Bench push-ups | 3 | 15 |
| 5 | Bent over arm extension with dumbbell | 3 | 15 |
| 6 | Arm extensions on a pulley machine with a cable handle | 3 | 15 |
| 7 | Oblique crunches while lying on the floor | 3 | 20 |
| 8 | Torso twists with a bodybar | 3 | 50 |
| 9 | Lateral bending of the torso | 3 | 20 |
| 10 | Exercise bike | 20 min | |
| Cardio training (60 minutes) |
|||
| 1 | Warm-up: walking on a treadmill | 5 min | |
| 2 | Orbitrek | 15 min | |
| 3 | Interval walking on a treadmill | 35 min | |
| 4 | Exercise bike | 10 min | |
| 5 | Cool down: walking on a treadmill | 5 min | |
| Day of rest |
|||
Circuit training
The circuit training program in the gym is used by women to lose weight without losing muscle mass. Circuit training consists of 6-10 exercises that cover the entire musculature of the body, sometimes muscles are worked locally on different days.
In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you cannot exercise to failure, and you must also follow the technique and have experience in training.
Cardio training
Cardio training involves any aerobic exercise that increases your heart rate and is aimed at burning subcutaneous fat.
A well-equipped fitness club offers a large selection of equipment for aerobic exercise:
- treadmills,
- exercise bikes,
- orbitreks
- rowing simulators.
Cardio training is long-term; you should start with walking, which gradually increases the load on the heart. For training, one or several simulators are used, with different operating times.
Split training
The essence of the method is to train muscle groups separately during the week. So on Monday the biceps and back muscles are loaded, on Wednesday - the quadriceps, calves and shoulders, and on Friday the pectoral muscles and triceps are left. The lesson consists of several exercises for each muscle group, the number of approaches and repetitions determines the final goal of the training program.
Split training is effective for gaining weight or shaping your figure, and when losing weight - for targeted work on problem areas. The separate training system is not suitable for those who have just started training or often miss classes.
Strength training
For women, a strength training program in the gym consists of basic exercises, taking into account body type and age characteristics. The main part of the workout includes 5-6 exercises, performed in three approaches.
Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to complete the planned number of repetitions without compromising the correct technique. If the next day you feel muscle stiffness, you need to slightly reduce the working weights during your next workout.
Proper nutrition during active training
Calorie content and composition daily diet must be consistent with your gym training goals. When training for weight loss, you should not allow severe reductions in calorie intake, so as not to disrupt the metabolism in the body.
When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of “clean” body weight, that is, without taking into account the weight of fat. Most of your daily protein should be eaten after training and in the evening.
Carbohydrates are a source of energy and also important component growth of muscle mass, so they account for up to 50% of the daily calorie intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before the afternoon snack and an hour before class.
Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All basic nutritional components are divided into three main meals and two low-calorie snacks.
Does a woman need proteins and gainers?
A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% protein or more are called proteins and are added during training for muscle growth and during strict diets.
Protein shakes are easily digestible, help cope with hunger and provide the body with essential amino acids for the growth and preservation of muscle fibers.
Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but not advisable if you have problems with rapid weight gain. Women who have a thin physique or who do not have the opportunity to eat regularly need to balance their daily diet with a gainer.
Important: Protein, if consumed incorrectly, is harmful to health, so when choosing a sports supplement, you should consult with a professional instructor or doctor.
Sample menu for 3 days for women
On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work at increased intensity. An important meal is a snack 30-60 minutes before training.
It is advisable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:
- Breakfast - an omelet with a couple of eggs and oatmeal on milk.
- Snack – a glass of fruit juice.
- Snack – a small apple or tangerine.
- Lunch – a portion of boiled fish with rice and vegetables.
- Afternoon snack – cottage cheese or drinking yoghurt.
- Before training - a small banana.
- After class - a gainer or protein shake, depending on the time of training.
- Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.
On the rest day, the diet should ensure complete recovery and growth of muscle mass:
- Breakfast – bake pasta in the microwave with cheese and egg.
- Snack – juicy fruit.
- Snack – green tea with dried apricots or dates.
- Lunch – beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
- Afternoon snack – 30 g muesli with yogurt.
- Dinner – lean meat, vegetable stew.
- Before bed – low-fat kefir and 1/2 teaspoon of bran.
Eating on the day of cardio training creates the conditions for achieving maximum fat burning. You must not eat any food before or for an hour after class.
The menu should include only slowly digestible carbohydrates, and protein foods for dinner:
- Breakfast – rice with vegetable salad.
- Snack - vegetable salad.
- Lunch – lean meat, some buckwheat porridge and fresh vegetables.
- Afternoon snack – unsweetened yogurt with 1/2 teaspoon bran.
- Dinner - cottage cheese casserole and unsweetened yogurt, as an option - a protein shake.
When to expect the first results
An excellent result of a month of persistent strength training is about 400 g of new muscle mass. By building no more than 100 grams of muscle per week, women should not expect immediate visual effects when gaining weight.
The effect of daily exercise on improving tone becomes noticeable after two weeks.
Muscles maintained in constant tension look voluminous and more prominent.
The first results in the gym are achieved most quickly by women who want to lose weight. To do this, you need a training program that combines strength and aerobic exercise, and adherence to a proper diet.
Visible results appear after just a few regular sessions.. Reducing daily calorie intake and high-intensity training allows you to lose up to 1 kg excess weight per week.
The training program in the gym should correspond to the goal that the woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the woman’s physiology and physical capabilities.
To ensure that the first results of training are not long in coming, you need to carefully plan and strictly follow your diet. Expert advice will help you avoid mistakes in nutrition and choose the right sports supplements.
Gym training program for women: video
Training program for beginners, watch the video:
3-day split program, watch the video:
If you are working out to lose weight or get in shape, you need to train three times a week, hitting all muscle groups in correct sequence. The optimal number of workouts per week is 3, this can be Monday-Wednesday-Friday, or Tuesday-Thursday-Saturday. For effective training the body needs to rest, so daily training is not advisable. The exception is the process of losing weight, but in this case, on the intermediate days, just train on cardio equipment. When going to the fitness club, follow the following program for girls.
Gym training program: where to start
Your gym session should always begin with a warm-up. Spend 15 minutes on an orbit track, stepper or exercise bike. You can choose where to study depending on your own preferences.
Remember if you start strength training without warming up, it can end in unnecessary injury.
Gym training program
Day 1
Warm-up- 15 minutes
Vertical block thrust: This exercise helps to work the core muscles of the back. It should be performed to strengthen the muscular corset of the back.
Be careful not to overdo the weight. The optimal weight for a girl starting to train is 10-15 kg. No more.
Horizontal block thrust: This exercise helps to work the muscles in the middle of the back, and is a must-do for beginners.
The optimal weight for a beginner is 10 kg. Perform 3 sets of 10 reps.
Lying dumbbell flyes: This exercise helps to work the chest muscles, which is very important for its beautiful shape.
Dumbbell Curls: This exercise will help you pump up, making your arms sculpted.
The weight of dumbbells is 3 kilograms.
Leg abduction in the simulator: Bringing your legs together helps work out problem areas in the zone inner surface hips, making them beautiful.
The optimal weight for a beginner is 15-20 kilograms. Repeat 2 sets of 20 times.
Leg extension in the simulator: This exercise works the upper thighs, forming muscle relief.
The optimal weight for a beginner is 10-15 kg. Repeat 3 sets of 12 times.
Leg bending in the simulator
The optimal weight for a beginner is 15 kilograms. Repeat 3 sets of 15 times.
Hyperextension: A useful and simply irreplaceable exercise. It perfectly loads the muscles of the lower back and buttocks, without putting an axial load on the spine.
Repeat 3 sets of 12 times.
Press: For a beginner, it is best to start pumping using a fit ball. This will help eliminate improper stress on the back muscles, which are most often weak in beginners.
Repeat 3 sets of 15 times, performing the first exercise in the video.
Warm-up- 20 minutes
If your goal is to lose weight, end your workout with cardio for 20 minutes. If you are just keeping fit, you can skip this point and finish your workout by pumping up your abs.
Day 2
Warm-up- 15 minutes
Upper block pull
Repeat 3 sets of 12 times.
Lying dumbbell flyes
This exercise works great for your arms and back muscles.
The optimal weight of dumbbells is 4 kilograms.
Repeat 3 sets of 10 times.
Seated bench press
This press develops the chest muscles and is similar to the bench press.
Start performing the exercise without additional weight.
Repeat 3 sets of 10 times.
Dumbbell Shoulder Press
A must exercise for beginners. Works the shoulder girdle.
The optimal weight of dumbbells is 3 kilograms.
Repeat 3 sets of 10 times. Do the exercise slowly.
Leg press
Leg press - general exercise on your feet. It has a general strengthening effect and pumps up the thigh and gluteal muscles.
Start doing the exercise without additional weights.
Repeat 3 sets of 10 times.
Dumbbell Squats
This exercise works great on the hips and buttocks.
The optimal dumbbell weight is 6 kilograms.
Perform 3 sets of 15 reps.
Lunges
Lunges are one of the best exercises for the buttocks. It is from this exercise in the best possible way The butt swings and if you want to have beautiful and elastic buttocks, do lunges with diligence.
The optimal weight of dumbbells is 3 kilograms.
Repeat 3 sets of 20 times.
Please pay special attention on the technique of performing the exercise. Remember, the knee should not “run” beyond the toes.
Hyperextension
Perform 3 sets of 12 reps.
Press
Do the exercise on a fitball. Repeat 3 sets of 15 times.
Warm-up- 20 minutes (if necessary).
Day 3
Warm-up- 15 minutes
Vertical block thrust
Repeat 3 sets of 12 times.
Horizontal block thrust
Perform 3 sets of 10 reps.
Lying dumbbell flyes
Repeat 3 sets of 10 times.
Leg press
Repeat 3 sets of 10 times.
Leg extension in the simulator
Repeat 3 sets of 12 times.
Leg bending in the simulator
Repeat 3 sets of 15 times.
Straight-legged barbell row
This exercise allows you to form beautiful buttocks.
Perform the exercise using a barbell without weights.
Repeat 3 sets of 15 times.
Hyperextension
Repeat 3 sets of 12 times.
Press
Perform the exercise on a fitball. Repeat 3 sets for 15 reps.
Warm-up- 20 minutes (if necessary)
Three months after the start of classes, it is necessary to change the training program.
Most people choose to train in the gym to maintain their health and shape their figure. This type of physical activity allows you to exercise at any convenient time and work towards a specific goal. There are certain exercises for girls in the gym that can help you lose weight or gain weight.
Gym training program for girls
Everyone who goes to the gym needs a program to stick to. Without it, the effectiveness of training will be lower, and the result will have to wait longer. A training plan in the gym for girls is drawn up according to the goal: weight loss or weight gain. It is recommended to spend your first visits together with a trainer: he will explain the technique of performing the exercises, and make up a guide for you. individual plan training. The training program in the gym for girls for weight loss and gain differs in intensity, working weight and diet.
Introductory training program in the gym
Be prepared that you won’t be able to achieve results quickly: it will take more than a week. An effective course lasts at least 2 months, after which the result will be noticeable. For the first time, an introductory training program is drawn up that will help you catch the rhythm and prepare the body for more serious loads. If you do everything correctly, then further training will be easier. Based on the goal, the programs will have some differences.
For weight loss
A gym training program for a girl begins not with fitness, but with diet. Weight loss will occur after the female body receives fewer calories than it expends per day. All exercises must be performed 3 times, 12-15 repetitions each. The break between approaches should be no more than 40 seconds. The entire lesson takes about 30-40 minutes. All cardio exercises last for 5 minutes and help maintain a high heart rate, which provokes fat burning. Weight loss program in the gym for girls:
| Day | ||
| 1 | 2 | 3 |
|
Cardio (treadmill, exercise bike, orbitrack); Hyperextension; Twisting; Cardio again; Squats (with dumbbells 3-5 kg); Seated press; Horizontal block thrust; |
Twisting; Hyperextension; Barbell squats; Seated dumbbell press; Bent-over barbell row; Dumbbell overhead press; |
|
For weight gain
To create beautiful shapes, thin ladies need to exercise to increase muscle mass. They will not become masculine, with huge muscles. IN in this case We are talking about relief, beautiful proportions and the absence of fat. In this program for girls in the gym there is no cardio load, because there is no goal to speed up the fat burning process. Perform each option for 3-4 approaches and 12-18 repetitions. Breaks between sets are 2 minutes, duration of the entire workout is 40-50 minutes. Program for a girl in the gym to gain weight:
| Day | ||
| 1 | 2 | 3 |
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Scheme of a basic training program in the gym
If there is no need to lose weight or gain weight, but there is a desire to simply tone the body and add relief, then the basic system is used. All exercises from the program are performed 12 times (at least 10) for 3 approaches. The weight should be chosen individually so that you have enough strength for the entire workout. The duration of such training is from an hour to an hour and a half maximum. It is necessary to go to classes without skipping, otherwise you will not be able to build a beautiful body. The program plan is as follows:
| Day | ||
| 1 | 2 | 3 |
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Circular training cycle for girls in the gym
The method got its name because all the exercises from the plan are performed one after another without rest - this is one circle. This type of exercise helps to keep your heart rate constantly high, which promotes fat burning. Circular training is good if you need to remove the stomach, sides and reduce body fat. Here is an example of a circuit training program in the gym for girls:
- twisting;
- seated dumbbell press;
- lunges;
- horizontal block thrust;
- leg bending in the simulator;
- leg extension in the simulator;
- lying dumbbell flyes;
- reverse push-ups.
- lifting legs in support;
- hyperextension;
- barbell squats;
- standing dumbbell press;
- block pull behind the head;
- leg extensions in the simulator;
- bringing your legs together in the simulator;
- bent over row.
- twisting with legs 90 degrees;
- pull to the chest of the upper block;
- standing on straight legs with dumbbells;
- platform leg press;
- dumbbell bench press at an angle of 30 degrees;
- swing your arms to the sides with dumbbells;
- triceps extension from the upper block;
- pullover.
Everything is performed in 12-20 repetitions with a maximum break of 10-15 seconds one after another. During the workout you need to complete 6 circles (4 for beginners). Longer breaks are allowed on the last 5th and 6th laps. Before performing the circuits, warm up for at least 5 minutes on a cardio machine. The lesson should last about 1.20 hours, resting between circles is 3-4 minutes.
Exercises in the gym for the back
Few women would like a massive back, so exercises for this part of the body are often used when necessary to strengthen the muscles. This is especially important if there is a predisposition to the development of scoliosis. To strengthen your back, you can use 3 basic exercises that will help you work all muscle groups. For any girl, hyperextension, overhead and horizontal pull-downs are enough.
Hyperextension
Performed to pump the back extensors in the lumbar region. It is especially useful for girls with sedentary work or, conversely, when the whole day is spent standing. The gym should have equipment for performing hyperextension, the exercise diagram is as follows:
- Take a position in the machine so that your hips rest against the edge, your pelvis should be outside.
- Go down, make sure that there is a slight arch in your lower back, do not round your back.
- Raise your body until your back forms a straight line with your legs. You can't go higher.
Upper pulley to chest
The exercise is similar to wide-grip pull-ups, which is difficult for girls to perform. Using the simulator, the latissimus dorsi muscles are pumped. The technique is as follows:
- Grasp the handle of the exercise machine with your hands comfortably.
- Pull the bar to your chest not with your hands, but with your back, bringing your shoulder blades together.
Horizontal block thrust
Used to strengthen the latissimus, rhomboid, and teres muscles. There are several types of exercise machines with cables or handles for this purpose. But the technique remains the same:
- Grab your hands so that your back muscles are stretched.
- At the same time, you need to keep your body straight, do not bend.
- Using your back muscles, pull the handle towards your belt, keeping your body motionless.
Abdominal exercises in the gym
Girls always want a beautiful, flat tummy that they can safely show off on the beach. It should be understood that this is achieved not only by abdominal exercises, it is also necessary proper diet, because you should first get rid of the fat layer. To comprehensively strengthen the abdominal muscles, you can perform classic and lateral crunches, and the “plank” exercise.
Crunches
This is a classic exercise for getting ripped abs. It is very important to understand that you do not need to lift your body up, but you need to stretch your head towards the pelvis, so that the result is not a lifting of the body due to the muscles of the lower back, but maximum tension in all parts of the abs. At correct technique execution, all the muscle sections we need will be pumped.
Side crunches
The exercise technique will help strengthen the oblique abdominal muscles. The principle of twisting is the same, but you need to reach with your elbow towards the knee of the opposite leg. This movement mechanics involves lateral muscles press. As before, you do not need to lift your body, but reach towards your pelvis, straining your stomach. Girls need to take into account that side crunches can visually make the waist wider, so they should be performed strictly in doses.
This best exercise for girls when they want to make their stomach flat, without relief. The advantage of the plank is that the load on the abdomen is static and does not increase, but strengthens the abdominal muscles. The technique is as follows:
- Take a position as if you are going to do push-ups, only stand on your elbows rather than on your palms. They should be located directly under the shoulders.
- The body should be one straight line along with the legs; no bending should be done.
- Hold this position for 30-40 seconds. As you strengthen your abs, increase this time.
Video: gym program
Every gym workout program for girls is designed to improve the body where it needs it. An important factor For effective training, adherence to the schedule and exercise technique is essential. If these are violated, the effectiveness of the training is significantly reduced. Below are video tutorials that will help girls avoid mistakes.
Entry level
Strength exercises for women in the gym
Workouts in the gym for weight loss
Comprehensive indoor training program