Now healthy lifestyle life and its attributes - proper nutrition and sports at the peak of popularity. Girls stand in line at the gym, not only paying tribute to the fashion for a healthy lifestyle or "to correct the figure for the summer." Classes in gym is a whole philosophy of building a body and a way of life.

When a girl comes to the gym, the result depends on a combination of factors: genetics, goals, motivation and effort, nutrition, a competent trainer, etc. But still, the main factor in building a body is the right training program. How to train in order to achieve the desired result in the form of a beautiful pumped-up body, without harming your health, we will consider below.

Physiological features

When drawing up a training program, it is necessary to take into account the peculiarities of female physiology, which differs from male, which determines the specifics of classes.

1. Testosterone. Many girls are afraid to pump in the gym and acquire a male figure. This will not happen just because the male hormone testosterone in girls is many times less. And they can't exercise to failure, which prevents them from growing muscles the way men do.
2. muscles.
   1. Firstly, muscle structure in women is different, they contain less muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less when strength training with a small number of repetitions for weight gain.
   2. Secondly, in women, muscles are distributed differently - there are more of them in the lower body - legs, buttocks. Therefore, pump up this part faster than the top, plus all the muscles lower press weaker.
3. Metabolism. Women's metabolism is slower than that of men, in particular, carbohydrate metabolism. This causes the excess carbs to turn into fat faster. This must be taken into account when eating the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will acquire shape and expressiveness, and strength training will be more effective.

Basics of training and how to create a program

To start exercising in the gym, you need to know the basics and draw up a program.

Let's talk about 5 whales of training for girls.

Goals

Girls come to the gym for three main purposes:

• Lose weight and tone muscles
• Build muscle mass and adjust the figure,
• Keep your figure in shape.

There are other goals: preparation for bikini fitness competitions, professional bodybuilding.

Program

Based on the goals, the program is selected.

1. Fat burning program focused on weight loss and muscle building. It includes more cardio. Strength exercises are performed in 3 sets of 12-20 repetitions with high intensity, but with light weight and its gradual increase. Breaks between sets are less than a minute (from 40 seconds to 1 minute). Circuit training is good for burning fat.
2. Dial program muscle mass is aimed at muscle growth, in this case we reduce the number of repetitions in sets, but increase the weight, taking breaks between sets for 2 minutes, and exclude cardio.

The training program can be carried out in two ways:

1. For the whole body, when exercises for all muscles (both upper and lower body) are performed in an hour. Some trainers consider this program to be preferable if the goal is to keep fit, in this case the whole body is evenly pumped. It is also convenient if there is not enough time to visit the gym all the time and there are forced breaks.
2. Split program, when on a certain day you pump only one muscle group, for example:
   1. 1 day - legs and buttocks,
   2. Day 2 - arms, shoulders, chest,
   3. Day 3 - back, press.

System

To get the result, the system of visiting the hall is important, and the system of classes within one workout.

1. It is considered ideal to visit the gym 3 times a week with a break of 1 day, but not less than 2 times a week to get the result.
2. Between workouts, there should be rest for muscle recovery (1-2 days).
3. High-quality strength training takes no more than 1 hour, plus time for cardio and stretching before and after class.

Technique and base

Two important postulates that any coach will tell you are:

1. Follow the technique
2. Make a base.

Technique is the holy of holies of any training and sport. Without correct technique efforts will go to waste.

A few technical tips:

• Do not immediately grab onto large weights,
• Spend time on technique, work out exercises at home or in the gym (with a trainer),
• Do the exercises slowly, preferably in front of a mirror,
• Be sure to watch the video on the exercise technique,
• Don't neglect technology. One correctly performed exercise brings more results than 10 without technique.

At the heart of any program is the base, these are exercises that build the body and form muscles - with a barbell, dumbbells.

The second type of exercises is isolating, they additionally pump muscles, are performed on all types of simulators and help to refine the muscles.

A diary

A diary is needed to record results and track progress. Now it can be conducted in electronic form, since there are many programs and mobile applications for this, but if there is no time for this, then the main results should be recorded in a notebook.

If your classes are personal trainer, then the coach keeps a diary himself.

The training program can be created in two ways.

1. On one's own if you have knowledge in the field of fitness, or you have acquaintances or friends of athletes, coaches. They will always help you adjust your plan. Now there are many mobile applications and ready-made cycles of video lessons from famous athletes and fitness bikini champions in the gym. However, you still need to remember the goal and your body type.
2. With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and turn to a professional trainer. The trainer will draw up a competent program, taking into account the goals and type of physique, will record your results, evenly distribute the load, set the exercise technique, draw up a nutrition plan, and many others.

The important part is the warm-up.

Warming up is a mandatory part of the workout, but, alas, which many people neglect.

A warm-up is needed to warm up the joints, ligaments and muscles, which will help prevent injuries during the exercise.

Never take on the "iron" without warming up. As a warm-up, you can do intense exercise without weight (squats, swinging arms and legs, tilting to the side, etc.), jumping rope, stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can perform a cardio load for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intensive cardio for 15-30 minutes - a treadmill, an exercise bike, an ellipsoid or a skipping rope.

Basic training program for girls for a week for weight loss

Classes 3 times a week, 3-4 sets of 15-18 repetitions, take weights depending on your own weight and training, if you are a beginner it is better to take a small weight or consult a trainer. Rest between exercises 1-1.5 minutes, between sets 40 seconds.

1 day

• Cardio up to 30 minutes, warm-up.
• hyperextension,
• Squat with a barbell (first set with an empty bar) or in the Smith machine.
• Lunges "scissors" with dumbbells (or pancakes),
• Breeding legs in the simulator,
• Reduction of legs in the simulator,
• Bending the legs in the simulator, lying on the stomach,
• Sitting leg extension
• thrust horizontal block on shoulders,
• Traction of the horizontal block to the chest,
• Twisting on the press in an inclination,
• Cardio 10-15 minutes
• Stretch 5 minutes.

2 day

• Any cardio up to 30 minutes.
• Hyperextension.
• Squat with dumbbells.
• Lunges with pancakes (or dumbbells),
• Vertical platform leg press
• Breeding hands with dumbbells standing,
• Dumbbell bench press,
• Push-ups in the graviton
• Leg raises vertical
• Twisting
• Cardio 10 minutes
• Stretch 5 minutes.

3 day

• Cardio up to 30 minutes,
• Hyperextension with weights
• Plie squat with dumbbells,
• Reverse lunges on the Smith machine
• Romanian deadlift,
• Lifting dumbbells for biceps,
• thrust upper block to the chest
• Wide grip pull-ups
• Hanging leg pull-ups,
• Twisting on the press,
• Cardio up to 15 minutes,
• Stretch 5 minutes.

Basic workout program for girls for a week to gain muscle mass

In this program for mass, we reduce the number of repetitions in the approach to 6-12, increase the weight needed to complete this number of repetitions. In training, we do not use cardio, only a warm-up. Rest between sets - 2 minutes, between exercises - 1 minute.

1 day

• warm-up,
• hyperextension,
• Twisting on the press,
• Barbell squat,
• Lunges with dumbbells,
• Push-ups with a wide grip,
• Reduction and dilution of hands in the simulator "butterfly",
• Dumbbell press with each hand alternately,
• Thrust of the upper block behind the head,
• Stretching.

2 day

• warm-up,
• hyperextension,
• Raising the legs to the chest
• Deadlift,
• Lunges with dumbbells (or in the Smith machine),
• bench press,
• Breeding dumbbells to the side,
• Push-ups or pull-ups with a wide grip,
• Twisting
• Stretching.

3 day

• warm-up,
• Twisting
• Squats with dumbbells,
• Lunges "scissors" with dumbbells,
• Bench press standing from the chest,
• Barbell pull to the chin
• Horizontal block pull,
• Top block pull narrow grip,
• Pullover with dumbbells,
• Stretching.

Circuit training for girls in the gym

Circuit training Suitable for those who are losing weight. Cyclic training has a powerful fat-burning effect, depleting all muscle glycogen stores. Several exercises are performed without interruption at a fast pace, after which we do the 2nd and 3rd round of repetitions of these exercises. We increase the repetitions to a maximum of 20.

Example of circular training by Ekaterina Usmanova

Three full circles are performed:

1. Thrust of the upper block behind the head.
2. Leg extension in the simulator.
3. The thrust of the lower block to the belt in a sitting position with a narrow grip
4. Squat "scissors" (with or without weights).
5. Triceps extension.
6. Lifting dumbbells alternately for biceps with supination.
7. Twisting on the press.

Exercises in the gym for the back

Often girls neglect the study of the back, focusing on the legs and buttocks. Meanwhile, work on the back muscles is important to make the body look evenly sculpted, strengthened back muscles help to perform all the rest. basic exercises.

The most effective exercises for the back muscles:

1. Thrust of a horizontal block behind the head,
2. hyperextension,
3. All types of deadlift
4. Pull-ups and push-ups,
5. Bent Over Dumbbell Row,
6. plank,
7. Bent-over barbell bench press.

Abs exercises in the gym

Many people advise ending your workout with crunches before stretching. There are many twist options.

In the gym, the most basic:

• Twisting on a bench in an incline,
• Raising the legs to the chest with an emphasis on the hands.

Also, the press is involved in almost all basic strength exercises (squat, lunges, deadlift, etc.).

Workouts and the menstrual cycle

Women's training and the menstrual cycle are directly related concepts. This should be taken into account in the program. In the first weeks after ovulation, the female body is full of energy, when you need to increase the load and work intensively, 2 weeks before ovulation, it is better to reduce the load and not be zealous with exercises for lower part body.

In the first days of menstruation, women's stamina decreases, fatigue appears quickly. Therefore, at this time it is better not to conduct heavy training.

Proper nutrition

Another commandment of all coaches - without proper nutrition not build a healthy beautiful body and not get quality muscles. What does it mean?

If you are going to lose weight, then get ready for a calorie deficit, but not for starvation.

You will have to give up sweet, fast carbohydrates (pastries, bread, etc.) and replace them with slow carbohydrates, also fully consume protein and fiber, count calories and eat fractionally up to 5 times a day.

If you are gaining mass, you will have to do the same, but in a larger volume.

To gain quality mass, and not fat, you won’t be able to sit on buns and cakes, only proper nutrition with healthy food, counting calories and no starvation.

The body must receive fully and fats, and proteins, and carbohydrates in the correct ratio.

Results and time

At the right program training, taking into account nutrition and systematic training, the first results will appear after 2 months.

The body quickly adapts to the load, addiction occurs and progress stops. Trainers advise changing the program every three months and be sure to increase the weight and load, in the process you can also replace exercises with similar ones so that there is no addictive effect.

To keep track of progress, be sure to keep a diary (as we talked about above).

If progress has stopped, apply 2 methods, increase the number of repetitions, or increase the weight if the number can no longer be increased.

In conclusion, a few tips.

1. Do it systematically, there must be a plan, do not skip classes.
2. Warm up before class.
3. Be sure to do basic exercises, this is the basis of building muscles.
4. Follow technique.
5. The key to a beautiful body, proper nutrition - without this exercise in the gym will not bring 100% efficiency.

Enter the hall and see the same familiar picture: the girls are attacking Treadmills and the guys are puffing while doing deadlift. On the one hand, you do not really want to wheeze and moan, squeezing 180 kg. On the other hand, spending an hour walking on a treadmill is also not an option. We offer you the best workout programs in the gym for women…

There has to be something in between, right?

Fortunately, it's true!

We have in mind a couple of wonderful complexes for girls, each of which has a clear focus. Whatever your goal is - to lose weight, pump up strong buttocks or just tone your whole body - we will share with you the best training schemes for women. Below is not one training program for girls in the gym, but several at once, so that you can choose a complex that will be most effective in achieving your goals, taking into account the type of your figure.

Before moving on to the best training complexes, we want to take a closer look at nutrition. Here we are not going to teach you how to make a diet.

However, in addition to sports, you should pay attention to your diet.

You can't expect to see 6 pack abs until you fix your diet. As the saying goes: abs are made in the kitchen. Okay, that's not entirely true. Through exercise, you improve and strengthen your abdominal muscles, but only a fat burning diet will allow you to lose fat and boast powerful abs.

So, drink plenty of water (at least eight 300 ml glasses) a day, limit your intake of sugar and fat, and eat more lean protein and whole grains (100% whole grains), as well as vegetables and fruits.

In combination with training, this will help you improve your figure in no time.

Training programs for girls in the gym

Doubt what kind of complex you need? Maybe you never thought about the differences between different types of training, and just did whatever. If you have a specific goal, keep reading.

Is your body type pear?

If so, then your thighs and buttocks are getting the most attention. With this build, you should focus on the shoulders and arms. In addition, by strengthening the muscles of the whole body, you can turn your pear into an hourglass.

If your body lacks "curvy", it makes sense to focus on the buttocks and thighs. This method of training will not only round your buttocks and strengthen your leg muscles, but it will also make your mid-body curves more attractive.

The owners of an athletic physique have broad shoulders and narrow hips. In this case, it is recommended to tone the core muscles along with the study of the buttocks to make them more expressive.

Perhaps you have a lush or close to " hourglass» figure. Then you need basic program workouts for girls the whole body, and tone the muscles of the arms and legs. So you get elastic muscles, and emphasize your forms.

These are just general remarks about what you should focus on during the training. We strongly recommend that you work the whole body to avoid muscle imbalances. If you still decide to move on, always consider the features of your body structure.

Complex for legs and buttocks

If you want to work out and strengthen the buttocks, you will need weights. Now you will learn how to get voluminous buttocks and chiseled legs.

Even if you use light weights in upper body exercises, you can feel free to load your legs with heavier weights. If you don't have curvaceous or large buttocks, it makes sense to use heavy weights to break the muscle fibers.

When these tears are repaired, the muscles will grow and get stronger, rewarding you with bulging buttocks. The beauty of lower body training is that large size muscles allows you to take heavy weights and achieve muscle growth in the shortest possible time.

Each exercise listed is performed in four sets of 8-12 repetitions, unless otherwise indicated:

• Leg press in the simulator
• Barbell squat
• Deadlift with barbell
• Bending the legs in the simulator while sitting
• Bulgarian split squats (4 sets each leg)
• Raising the legs to the sides (3 sets of 20-30 times for each leg)
• Weighted glute bridge (3 sets of 20-25 reps)
• Jump squat (3 sets of 20-25 reps)

This training complex Designed for total activation of the buttocks, legs and hamstrings, it is ideal for strength development and/or buttock augmentation. If you just want to tone your muscles, use lighter weights. To build up your buttocks, train with heavy shells.

If 12 repetitions of the exercise are given to you without difficulty, then you took too light weight.

Exercises for the pectoral muscles and arms

The same applies to owners of the pear shape. Likewise, if your intention is to simply tone your muscles, use lighter weights. To increase the size of the muscles, use heavier weights. Also, some exercises can be performed both on the floor and on the bench (for example, bench press).

We insist on using a bench. It will provide you with a greater range of motion and improve muscle stretch. By lowering the weights down, you engage your back muscles. Deadlifts from the floor will not achieve optimal range of motion, which will prevent you from working your back properly. Therefore, even in order to increase muscle tone, do not neglect the bench.

The following exercises are performed in three sets of 8-12 repetitions, unless otherwise recommended:

• Bench press
• Breeding dumbbells
• Pullover
• Shoulder Press
• Tilt vertical pull
• Push-ups (3 sets to failure with an interval of 60 seconds between sets)

Do you have saggy breasts?

Perhaps you've been breastfeeding, or just looked at yourself in the mirror and noticed that your breasts have lost their former contours. The training of the upper body and chest will help you. Working the chest muscles will provide additional support for the chest while lifting the muscles. It will also help burn body fat(due to calorie consumption), but most importantly, it will allow you to naturally lift your chest.

Not only will you look better, but you will also save on expensive cosmetic procedures.

Press program

If someone assures you that you need to download the press for half an hour a day, he is doing it wrong.

In fact, there is no need to spend so much time working out the press. At correct method exposure to the muscles is enough for you and 8-12 minutes. You can search YouTube for workouts (but remember, if they last more than 12 minutes, they are not worth your attention).

We present you a small training program for strengthening the muscles of the core.

The point is this. Don't chase the number of repetitions. Do 45 seconds, then take a 15 second break. The whole complex will take you no more than 9 minutes, but your abs will be on fire. This load will be enough for you for the whole day.

• Twisting
• Bicycle crunches
• Leg raises
• Toe touch
• Cotton crunches
• Touching elbows with knees
• Climber
• dynamic bar
• V-shaped side lift (30 seconds on each side without rest)

cardio training

Always, always, always do strength exercises. You will never reach your fitness goals without weight training. Working with weights is necessary for everyone, even those who do not seek to build muscle. This will help you burn calories during your workout and boost your metabolism. In addition, your body will spend even more calories to repair damaged muscle fibers. Triple benefit. However, cardio training for burning fat for girls will also come in handy.

What kind of cardio do you do?

Here are a couple of ideas for you.

First, no running in place. If you love jogging, we won't dissuade you. it great way fight stress. However, when you are in the gym and you have a cardio plan, bypass the treadmill. Do something else. The stepper is great. This simulator simulates continuous walking up stairs. If you want to get chic buttocks better option can not found. Those who want to develop the muscles of the upper body should pay attention to the rowing machine.

This is one of the best cardio machines in the gym.

We also like cardio training using a fitball. The jumping jack is a wonderful exercise. But the jumping jack on the fitball is even better. Pilates is also a good alternative, because it often uses a fitball and some small weights.

As for yoga, we will disappoint you. We are not against yoga. It helps to stretch muscles, correct posture, eliminate subluxations and curvature in the spine. But it's not cardio. And they never will be. If you love yoga, keep doing it. She should give a chance to those who have never tried yoga before. However, do not replace it with cardio. Stretching muscles can be part of the pre-workout warm-up, but it is not considered a workout.

Training frequency

The frequency of visiting the hall will depend on the weight of the scales you use. If you're lifting really heavy weights and putting a lot of strain on your muscles, you'll need two rest days between workouts for the same muscle group. Using more modest weights to keep yourself in good shape, you can exercise every other day.

For example, when working with heavy weights, start training on Monday by working out priority muscle groups (if you want to pump up the buttocks, then start by training the legs. But if you need to increase the volume of the chest or shoulders, do them on Mondays. You can alternate the complexes for working out of the whole body).

Priority muscle groups train on Monday.

Tuesday highlight under the secondary muscles. On Wednesday, exercise without weights. Thursday is priority training. Friday is secondary. Saturday is a day off. Then start next week on Sunday.

Using light weights, weight train every other day, even on Wednesdays.

Do cardio every day: half an hour on the day of training and an hour on the day of rest. After training the legs, cardio must load other muscles, otherwise you will disrupt the process of their recovery. So, if you've been working out your legs, do your cardio on a rowing machine. After training the arms, go to the stepper or other equipment that involves the muscles of the legs.

Try to pump the press every day (or at least every training day). The abs are a core muscle, and because you use them every day, they recover faster. Paying attention to the press daily, you will achieve results faster.

A few words about lovers of volume training

It often looks like this: "do 50 squats, 20 push-ups, 20 lunges."

Sounds good, right?

But there is an important caveat.

The problem with such training programs is that they are difficult to perform only at the beginning. After a couple of weeks, you will get used to the load, and you will no longer feel it at all. Without effort, you will not make progress.

You will have to increase the number of repetitions all the time, training longer and longer. Is not The best way achieving goals. It is much more useful to add weights than mindlessly doing the same exercises over and over again.

It may seem difficult, but in a couple of weeks you will change your mind.

conclusions

You got acquainted with the best women's training complexes. Change and correct them as you wish. It is important that you put in the effort and strive for more.

In pursuit of the ideal, you become better every day. Through a short time in the mirror you will see not only a completely new, but also an absolutely self-confident woman.

12 week gym program

As mentioned in a previous article on, you need to lift heavier weights to stimulate muscle building. Do not be afraid that weight training will make you big like men, because a woman produces only a fraction of the testosterone compared to the amount of the hormone in a man.

When a woman starts training, her goal is to increase muscle tone and improve the figure, following this training program, you can achieve this! In this 12-week program, you will decrease the number of reps you perform and increase the weight you lift. The number of sets of each exercise remains the same, but the number of repetitions varies.

For more impressive results, workouts must be accompanied. 50% of your success depends on it.

Weeks 1-4

For 1-4 weeks, you will do 8-12 rep lifts. That is, you will perform at least 8 repetitions and no more than 12 for each set. If you can't complete 8 reps, then the weight is too heavy and you should reduce the load. If you can complete more than 12 repetitions, then the weight is too light for you and you should increase the load.

Bench press	3*8-12	Push-ups on the uneven bars	3*8-12
Bent over row	3*8-12	Pull-ups	3*8-12
Seated Dumbbell Press	3*8-12	Mahi dumbbells to the sides	3*8-12
French Barbell Triceps Press	3*8-12	Extension of the arms in the block for triceps	3*8-12
Lifting the bar for biceps while standing	3*8-12	Curl for biceps in the block	3*8-12
Squats	3*8-12	Deadlift	3*8-12
	3*8-12	leg press	3*8-12
leg extension	3*8-12	Lunges	3*8-12
Leg curl	3*8-12	Lifting on socks while sitting	3*8-12
Rise on socks standing	3*8-12	Shrugs with dumbbells	3*8-12
Press		Press
Lying leg raises	3*10-15	Roman chair press	3*10-15
Twisting on fitball	3*10-15	hyperextension	3*10-15

Remember: Rest period between sets = 1 minute

Weeks 5-8

During weeks 5-8 you will do 6-8 rep lifts. That is, you need to perform at least 6 repetitions, but not more than 8 repetitions for each set. If you are unable to complete 6 reps, you should reduce the weight. And if you are able to perform more than 8, then the weight is too light for you and you should increase the load.

Monday - Upper Body A		Thursday - Upper Body B
Bench press	3*6-8	Push-ups on the uneven bars	3*6-8
Bent over row	3*6-8	pull up	3*6-8
Dumbbell Shoulder Press	3*6-8	Lateral dumbbell raises	3*6-8
Lying triceps extension	3*6-8	Extension on the block for triceps	3*6-8
Twisting with barbell or dumbbells	3*6-8	Bending the arms on the block	3*6-8
Tuesday - Lower Body A		Friday - Lower Body B
Squats	3*6-8	Deadlift	3*6-8
Deadlift on straight legs	3*6-8	leg press	3*6-8
leg extension	3*6-8	Lunges	3*6-8
Leg curl	3*6-8	Lifting on socks while sitting	3*6-8
Rise on socks standing	3*6-8	Shrugs with dumbbells	3*6-8
Press		Press
Lying leg raises	3*10-15	Twisting on an incline	3*10-15
Twisting on fitball	3*10-15	Back extension	3*10-15

Remember: Rest period between sets = 90 seconds

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. For compiling effective complex exercises, it is necessary to take into account the purpose of future training, the state of health, and also whether there is experience in training on simulators and with weights.

Programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic exercise.

The hormonal background of a woman affects the result of exercising in the gym. The female body has a low level of testosterone, so the set of muscle mass is slow.

During menopause, women are forbidden to carry out strict diets that disrupt the production of testosterone.

Excess estrogen disrupts fat metabolism in the direction of weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to a significant loss of body fat, can disrupt the flow of menstruation. If they are accompanied by pain, classes 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. The warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, tilts are performed and torso twists, swings or circular motions hands and feet. An effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab the support with your hand, bend over, and take the pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow to the opposite shoulder, the triceps will get a good stretch. Tilts to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend the leg at the knee so that the heel looks up, and then pull it up and towards you with your free hand.

Features of training for beginners

For women who are going to the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first lessons is to develop the correct technique for the safe exercise.

The muscles of beginners do not know how to contract effectively, therefore, exercises with an exhausting load and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep the muscles of the pelvic floor in tension, especially when loading the body in vertical position.

Features of training for women after 40 years

The training program in the gym 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 involve 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 performing movements, so block simulators, dumbbells and fitness equipment are used in the classroom. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Do women need barbell and dumbbell exercises

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and for appearance generally. Only by working with a barbell and dumbbells of moderate weights, a woman will build up and achieve muscle elasticity, for example, the buttocks.

Properly selected load when exercising with free weights positively affects the functioning of the heart muscle and blood vessels, as well as the relief of the body. Multi-joint exercises with a barbell and dumbbells allow you to maintain muscle tone while exercising at home.

Do not be afraid of a significant increase in body weight when working with large weights, low level testosterone in female body protects against this problem.

First workouts for women: weight loss

Based on the principle of "do no harm", the weight loss training program should be adapted to the physical and age characteristics of the body. For this, in the first lessons they give a test load.

If the implementation of the planned number of repetitions is difficult, you need to reduce one approach in the entire complex or in those exercises that are especially difficult to handle.

In the first month of training, aerobic exercise should be given after doing exercises on simulators.

At the same time, 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 age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first workouts when gaining weight is mastering correct technique performance of exercises, and involvement in the work of a complex of small muscles-stabilizers. Therefore, you can not immediately lift heavy barbells and dumbbells, the working weight of the shells must be increased in subsequent workouts.

In the initial classes, it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson 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 you need to include basic and isolated exercises.

On the back

Lever thrust in the simulator significantly loads not only the latissimus dorsi, but also the trapezius muscles of the back. This simulator will successfully replace the barbell or dumbbell row to the stomach.

The upper back area is effectively worked out by pull-ups and vertical traction to the chest on block simulator. To work out the lower back, it is customary to perform a deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

The classic barbell squat is one of the the most effective exercises to work out the entire complex of leg muscles. Women with weak back or with spinal problems, you should squat in a hack machine, as well as do leg presses in a simulator.

To increase the tone and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should not forget to load calf muscles while doing calf raises while standing.

On hand

Dumbbell overhead extensions and push-ups are popular shoulder extensor exercises. If the triceps are a problem area, then they are additionally worked out by extending the arms on a block simulator and doing bench presses with a narrow grip.

A beautiful shape and volume of the biceps will be provided by bending the arms with a barbell while standing. Dumbbells allow you to load biceps shoulders in a sitting position at an angle, and curls on a biceps machine increase the intensity of training for the hands.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more difficult work. The intensity of the training is increased by working on a press machine and twisting on a block simulator.

For women who are going to the gym for the first time, exercise on simulators should be included in the training program.

The fat layer in the lower abdomen is reduced by lifts bent legs in a simulator with elbow rests. The muscles of the press, which are responsible for the slimness of the waist, work well on the torso machine and turns of the torso with a body bar.

Workout table in the gym for women

Gym workout program
No. pp	Name of the exercise	Approaches	repetitions
Workout 1 (for muscle tone)
		5 minutes
1	Lever pull in the simulator	3	10-12
2	Vertical traction on a block simulator	3	15
3	Press on the chest in the simulator	3	10-12
4	Breeding hands with dumbbells lying on a bench	3	15
5	Leg press in the simulator	3	10-12
6	Information legs on the simulator	3	15
7	Leg curls in the lying machine	3	15
8		3	12-15
9	Regular twists	3	20
10		3	50
11	Walking uphill on a treadmill	30 minutes
Workout 2 (Circuit)
	Warm-up: orbitrek	5 minutes
1	Horizontal thrust on a block simulator	3	15
2	Dumbbell press lying on a bench	3	15
3	Standing dumbbell curls	3	15
4	Extension of arms on a block simulator	3	15
5	Leg extension on the simulator	3	15
6	Information legs on the simulator	3	15
7	Lifting bent legs on the simulator	3	15
8	Orbitrek	30 minutes
Day of rest
Workout 3 (strength)
	Warm up: exercise bike	5 minutes
1	Bench Press	4	10
2	Squats	4	12
3	Rod pull to the belt, standing in an inclination	4	10
4	Standing barbell curls	4	10
5	Extension of the arm with a dumbbell up	4	10
6	Deadlift with barbell	4	12
7	Reverse crunches	3	15
Day of rest
Workout 4 (working out problem areas)
	Warm-up: orbitrek	5 minutes
1	Lunges with dumbbells	3	15
2	"Buttock Bridge"	3	20
3	Breeding legs on the simulator	3	20
4	Bench push-ups	3	15
5	Bent Over Dumbbell Extensions	3	15
6	Extension of arms on a block simulator with a rope handle	3	15
7	Oblique twists lying on the floor	3	20
8	Torso twists with bodybar	3	50
9	Lateral torso	3	20
10	exercise bike	20 minutes
Cardio workout (60 minutes)
1	Warm up: walking on a treadmill	5 minutes
2	Orbitrek	15 minutes
3	Interval walking on a treadmill	35 min
4	exercise bike	10 min
5	Cooldown: Walking on a treadmill	5 minutes
Day of rest

Circuit training

The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire muscles of the body, sometimes the muscles are worked out 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 can not practice to failure, and you should also follow the technique and have experience in training.

cardio training

Cardio training involves any aerobic exercise that increases the heart rate and is aimed at burning subcutaneous fat.

A well-equipped fitness club offers big choice equipment for aerobic exercises:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. For classes, one or more simulators are used, with different working hours on them.

Split workout

The essence of the method is the separate training of muscle groups during the week. So on Monday they load the biceps and back muscles, on Wednesday - quadriceps, calves and shoulders, and on Friday they leave pectoral muscles and triceps. The session consists of several exercises for each muscle group, the number of sets and repetitions determines the ultimate goal of the training program.

Split training is effective for gaining mass or body shaping, and with weight loss - for targeted study of problem areas. The system of separate training is not suitable for those who have just started exercising or often skip classes.

Power training

For women, the strength training program in the gym is made up of basic exercises, taking into account the physique and age characteristics. The main part of the workout includes 5-6 exercises performed in three sets.

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 perform the planned number of repetitions without violating the correct technique. If the next day you feel stiffness of the muscles, at the next workout you need to slightly reduce the working weights.

Proper nutrition during active training

The calorie content and composition of the daily diet should be consistent with the goals of training in the gym. When training for weight loss, a strong reduction in caloric intake should not be allowed 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 "net" body weight, that is, without taking into account the weight of fat. Most of the daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch 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 number subcutaneous fat. All the main components of nutrition are divided into three main meals and two low-calorie snacks.

Do women 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% or more protein, called proteins, are added during training for muscle growth and during strict diets.

Protein shakes are easily digested, help to cope with the feeling of 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 desirable for problems with rapid weight gain. Women with a lean physique, or who are not able to eat regularly, the daily diet must be balanced with a gainer.

Important: protein is unhealthy when consumed improperly, so when choosing a sports supplement, you should consult 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 with increased intensity. An important meal is a snack 30-60 minutes before training.

It is desirable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet from a couple of eggs and oatmeal in milk.
• Snack - a glass of fruit juice.
• Snack - a small apple or tangerine.
• Lunch - a portion of boiled fish with rice and vegetables.
• Snack - cottage cheese or drinking yogurt.
• 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 day of rest, the diet should provide full recovery and growth of muscle mass:

• Breakfast - Bake pasta in the microwave with cheese and an egg.
• Snack is a juicy fruit.
• Snack - green tea with dried apricots or dates.
• Lunch - beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Snack - 30 g of muesli with yogurt.
• Dinner - lean meat, vegetable stew.
• Before going to bed - low-fat kefir and 1/2 teaspoon of bran.

Nutrition on the day of cardio training creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein products:

• Breakfast - rice with vegetable salad.
• Snack - vegetable salad.
• Lunch - lean meat, some buckwheat porridge and fresh vegetables.
• Snack - unsweetened yogurt with 1/2 tea 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 hard strength training is about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect an immediate visual effect when gaining mass.

The effect of daily exercises on increasing tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible result appears after several regular sessions. Reducing daily calorie intake and high intensity training allows you to lose up to 1 kg excess weight in Week.

The training program in the gym should be consistent with the goal that a woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the physiology and physical capabilities of the woman.

So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. The advice of experts will help you avoid mistakes in nutrition and choose the right one. sports supplements.

Gym training program for women: video

Training program for beginners, see the video clip:

3-day split program, see the video:

The gym is a hub of motivated women and girls with three very different goals: to lose weight, gain weight, or keep fit. Whatever the goal of the girl, the most reliable way to achieve it without harm to health is regular classes in special programs in the gym several times a week. Inexperienced girls, at least for the first time, should train under the supervision of a trainer.

To maximize the benefits of classes, girls need train on special program exercises.

Training programs in the gym are compiled depending on the task:

• for beginners;
• for experienced athletes;
• for a set of muscle mass;
• for burning fat;
• for all muscle groups;
• for a specific area
• on relief;
• cardio training.

To choose right plan training in the gym is necessary depending on what a woman or girl wants to achieve. It is recommended to compose a program taking into account many parameters: initial physical training, age, weight, the presence of diseases and so on.

Girls should start training in the gym by doing the most simple exercises, gradually adding more complex ones to the program. Effective fat burning will provide a specially selected diet. If there is no opportunity to exercise regularly in the gym, you can do the exercises at home.

Gym workout program for girls 3 times a week

popular:

• ✅ Workouts for gaining muscle mass in the gym and at home
• ✅ Gym weight loss training program for men
• ✅ men's home workout program
• ✅ Back exercises in the gym and at home
• ✅ Circuit training for women and men at home
• ✅ Triceps workout for home and gym

To get started, you need to create training program for girls in the gym for 3 days- this will help to assess your own strengths and capabilities, so that later you can work out in the gym with maximum impact. The program can be divided with an emphasis on the study of different parts of the body, or build workouts based on the same exercises.

Typical basic training, aimed at all muscle groups and designed for classes in the gym three times a week (example of the program):

Monday:

• warm-up on a treadmill 10 minutes;
• 15 squats with a barbell without pancakes;
• 10 lunges on each leg with dumbbells in hands;
• 10 times - dumbbell pull to the belt alternately with each hand;
• pull-ups on the horizontal bar (as many times as possible) or replace with the pull of the upper block behind the head 15 times;
• the last exercise - bench press on the bench - 15 times.

Wednesday:

• warm-up on a treadmill;
• 15 times - rod pull to the belt;
• thrust with a narrow grip of the block to the chest 15 times;
• squats with a dumbbell "plie" - 15 times;
• squats with a barbell, alternately on each leg - 12 times;
• exercise for the press "book" - 25 times.
• cool down - 15 minutes on cardio machines.

Friday:

• warm-up on a treadmill;
• 15 times - deadlift;
• squats 10 times with each leg on the bench (alternately);
• pull with a narrow grip to the belt of the lower block - 15 times;
• 15 times dumbbell bench press;
• 14 times to perform wiring with dumbbells.
• a hitch after strength training - 15 minutes on cardio equipment.

Each exercise of the training program should be done in 2 sets.

Beginner Workout

Beginners need a special training program for beginners for girls in the gym. You need to train 3-4 times a week, when choosing exercises, you should take into account what exactly the efforts will be made for - for drying or for gaining muscle mass.

Exercises for girls in the gym, aimed at drying and muscle relief, should be accompanied by a special protein diet. If a weight loss program is being drawn up, then cardio training must be included in it.

Rules effective workout in the gym for beginners for all muscle groups:

• During classes in the gym, girls should include exercises in the program that involve the maximum number of muscles in the work. At the same time, it should choose the right weight, in accordance with personal parameters and training;
• If we are talking about a program for losing weight, and not for gaining muscle mass, a girl should definitely perform standard exercises in the gym: barbell press, push-ups, squats with a barbell and dumbbells, all types of crunches for the press. You need to exercise without overtraining, with the optimal number of repetitions - 10-15 times;
• It is necessary to ensure that the muscles and joints are not overloaded, you also need to properly build breathing, relaxing on the inhale and making an effort on the exhale- the quality of classes both in the gym and at home depends on it;
• During training, you must drink water, in order to promptly replenish the inevitable loss of body fluid, which is bad for the muscles;
• Girls should not forget to include in the program of classes in the gym cardio exercises providing maximum effect for weight loss - this is running on a treadmill (15 minutes before and after a workout), classes on an orbi track or a bicycle;
• Exercises should be done in two sets with a break of 60 seconds.

What exercises to include in the program for beginner girls in the gym:

• Warm-up - 15 minutes;
• Twisting "hyperextension" - 12 times;
• Squats with a neck - 15 times;
• Twisting on an inclined bench - 12 times;
• Push-ups on the knees - 10 times;
• Dumbbell bench press with a supporting knee on a bench - 12 times for each arm;
• Breeding dumbbells over the chest in the prone position - 10 times;
• Bending the legs in the simulator - 15 times;
• Swing your legs back in the simulator - 15 times;
• Cardio - 10 minutes.

Program for gaining muscle mass

In a special way, a training program for girls should be developed to gain muscle mass in the gym. It should include the study of all muscle groups.

The training program for gaining muscle mass for girls should be designed in such a way that the days in the gym alternate - that is, you should “pump” on one day upper part body, and in the other - the bottom.

The program for gaining muscle mass in the gym is based on the principle:

• Monday - upper body muscle mass training;
• Tuesday is a day of rest;
• Wednesday - training of the muscle mass of the lower part;
• Thursday is a day of rest;
• Friday - training of the muscle mass of the middle part;
• Saturday and Sunday are rest days.

Rules for training in the gym for gaining muscle mass for girls:

• Necessarily include basic exercises in the program in the gym- bench press, barbell squat, deadlift, crunches;
• In order for muscles to grow, girls need to constantly provide progression, that is, complicate the workout and increase the weight on the bar;
• Number of repetitions exercises in programs for gaining muscle mass in the gym for girls should be at least 12-15 times for 2-3 sets;
• Between sets, the girl needs to rest for about 60 seconds;
• The workout itself in the gym should not last longer than 60 minutes.

The program for gaining muscle mass in the gym for girls:

Monday - arms, shoulders, chest

• Hyperextension exercise;
• French press forhead;
• Alternately pulling the dumbbell to the shoulder;
• Breeding dumbbells lying down;
• Breeding dumbbells sitting;
• Wide grip chest pull.

Wednesday - legs, buttocks

• Leg abduction in crossover;
• Leg press on the simulator;
• Squats with a bar behind your back;
• Pulling up the legs in the hang with an emphasis on the elbows;
• Lunges in the Smith machine;
• Smith machine squats.

Friday - back, press

• Twisting on an inclined bench;
• Reverse tilt hyperextension;
• Thrust of the upper block to the belt;
• Leg raises on the bench;
• Deadlift with dumbbells;
• Twisting "Prayer".

Fat Burning Workout

The training program for girls for burning fat in the gym consists of a complex for the load of the heart muscle and strength exercises. Cardio training is an integral part of exercising in the gym during weight loss.

A competent training program for girls in the gym for weight loss should be developed as follows:

• You need to start training with warm-ups and cardio exercises on a treadmill;
• The best exercise for burning weight in the gym, as well as slimming the buttocks and thighs, is the barbell squat.Squats with weights, you need to do it carefully and according to the rules, because this exercise, if performed incorrectly, can be dangerous for the back and joints: the legs should be placed wider than the shoulders, the barbell should be placed on the shoulders, grabbing it with your hands, you should squat slowly, lowering the buttocks as low as possible. At the same time, do not arch your back and keep it straight, your head looks straight;
• Girls should do exercises at least 12 times 3-4 sets;
• Don't be afraid big weights when going to the gym, from them the process of weight loss will go even faster. It is important not to overdo it, and choose sports equipment by strength;
• Visually reduce the waist girls will be helped by the inclusion in the training program of exercises for the development of spinal muscles - pull-ups on the horizontal bar;
• Weight loss will provide crossfit– fast performance of strength and cardio exercises, with minimal intervals between them.

Workout for girls to burn fat in the gym:

Cardio:

• Jumping rope - 3 minutes;
• Running at an average pace - 7 minutes;
• Exercise bike - 5 minutes;

Power:

• Squats with lowering the dumbbell between the legs;
• Swing your legs in a crossover;
• Forward lunges with dumbbells in front of you;
• Squats with lifting dumbbells up;
• Breeding legs in the simulator;
• Dumbbell bench press with a supporting knee on a bench;
• Leg abduction in the Smith simulator;
• Lunges back with a neck behind the back;
• Oblique twists on the floor;
• Plank on straight arms with legs abducted to the side.

Hitch:

• Walking on a treadmill - 7 minutes;
• Exercise bike - 3 minutes;
• Walking on the orbit track at an average pace - 7 minutes.

The program for training in the gym can be divided into days with an emphasis on individual muscle groups, then you will need to increase the number of repetitions and approaches. Or girls can perform full complex at every workout.

The most effective fat burning occurs in girls during training for all muscle groups, but you need to choose the way to work on the program in the gym, taking into account the level of training.

Simple fitness program

The fitness training program for girls in the gym is a set of measures to change your lifestyle. The fitness training program for relief for girls should combine classes in the gym with a proper diet. Minimize carbohydrate intake and increase protein intake.

Girls need to start eating fractionally and in small portions, drink plenty of water, and also perform the following exercises:

• Push-ups from the floor - 12 times in 2 sets (it is allowed to include push-ups from the knees in the program);
• Twisting on an inclined bench 12 repetitions 2 times (sitting on a bench, put your hands behind your head and raise your upper body);
• For biceps, perform dumbbell rows - 15 times in 2 sets (dumbbells in the hands in front of you, elbows pressed to the body, lower and raise the dumbbells to the shoulders);
• Bending the arms - 12 repetitions of 2 sets (take one dumbbell with both hands, lift, take it down behind the head, bending the arms at the elbows);
• Lowering the legs - 15 lifts in 2 sets (lying on the floor, put your hands along the body, slowly raise and lower your legs).

Regular workouts for girls according to the program with the right set of exercises will help not only to drive fat from problem areas - they will build a beautiful and toned body with excellent muscle relief. The main thing is to work out in the gym according to the plan, and not give up halfway.

Gym programs for girls are different from men's complexes. It is difficult for women to work to exhaustion with a certain muscle group due to physiology. The principle is a uniform load with numerous repetitions.

Exercise programs for girls are suitable for shaping, drying, and developing muscle mass. can be interchanged, complemented by isolated practices.

Workout program for women in the gym for Monday

1. We hold a dumbbell or disc between legs wide apart.
2. We take the hips back, synchronizing the movements of the pelvis and arms, we lower ourselves with the load.

It tightens internal surfaces hips, gluteal muscles. Instead of a projectile, you can put a neck on your shoulders.

The gym program is always present.

1. We take shells in our hands, lower them in free hanging.
2. We step forward with one foot, lower the other to the parallel with the floor.
3. We bend the knee of the exposed limb at a right angle.
4. After a short hitch, we rise due to the power of quadriceps (4x12).

Bench press

Compared to the fitness room female is characterized by low intensity and frequent repetitions. designed to shape the arms, shoulders, chest.

1. We settle down on the bench.
2. We take the neck with a direct grip.
3. We remove the projectile and lower it to touch the chest (4x10).

Front squats with weights

Professional programs involve working with free weights.
We perform squats by analogy with the classic ones, but we take the bar with crossed palms and bring it to the shoulders.

Flattening the legs

Purposeful practice from the women's gym program structures the lower body. The technology is simple:

1. sit down, adjust the weight;
2. press the hips to the pillows;
3. we reduce and spread our legs at a given pace.

Block work

A variable technique called "crossover" perfectly works out the muscles of the chest, gives it nice shape. It is performed from any position, with a different inclination of the body, with one or both hands.

If this is a training program for beginner girls, it is advisable to start with a vertical body position.

1. On a simulator with a double block, we set 15 kg.
2. We become in the middle of the structure, with all the power we pull the side handles to the waist along an arcuate trajectory.
3. We linger at the middle point of the body, with a controlled movement we return the load to its place.
4. If it is difficult to maintain balance, put your foot forward. We work with the shoulders, do not press the elbows to the body (4x15).

Video instruction on breeding hands with dumbbells on the bench and mixing hands in the block for the chest.

Friday training program for girls

Supersets for experienced athletes:

1. Bench press.
2. Projectile squats.
3. Twisting in the Smith machine.
4. Pullover with weights.
5. Exercises for the buttocks and abs.
6. Crossover. We do 5x15.

Simplified program for beginners:

1. Live in Smith.
2. Traction in the block.
3. Leg extension.
4. Weighted lunges.
5. Pulling the bar to the chest.

We perform 3 sets of 12 to 16 repetitions.

• Sports programs for the hall are designed for an hour.
• Beginners Rest 2 minutes between sets.
• Reducing pauses and increasing the number of repetitions will increase the result.

To lose weight quickly, we start work, we exclude simple carbohydrates We prefer protein foods.