Exercise equipment for beginner girls. Training programs for girls

All girls want to look good, have a good figure, a healthy body. And everyone knows that the path to perfecting your body lies through the gym. But many of those who decide to start training face the most common problem. Months spent in the gym do not produce any results. The main reason for this problem is the incorrect construction or even the absence of a training program for girls in the gym.

Fitness can be intimidating. Read our other article if you don’t know. Even small family gyms are usually full of intimidating machines and equipment that you don't even know how to use, and surly sexy people carrying around milk cartons full of rose water. Most of us who are new to this world get overwhelmed when we go to the gym. There's so much going on there that it's hard to know where to start!

You put your name on the elliptical trainers, it’s not scary. The friendly treadmill has never let you down, so you hop on and start racing. And when you stop, you silently watch other people do their amazing workouts.

When you finally decide to try some weight training exercises, you'll most likely start from a machine of some kind. You choose one, read the instructions and then try to copy the movements shown in it. As you perform a movement, you wonder, “Am I doing everything right? I swear this direction makes no sense. It’s good that no one is looking at me!”

After your fight with the barre, you think about going to the dumbbell rack, but the huge, muscular guys stand in the way, showing off in front of each other. And you wonder what dumbbells are doing in your hands?

Upon returning home, you begin to have internal doubts: “I trained and won’t spoil the result with nutrition. Well, maybe I should eat some pasta...?”

And so you struggle with your habits, not getting the desired quick progress, and you always wonder what the secret is?

If any of this sounds familiar to you, then you need to take a fresh look at fitness. Luckily, you've come to the right place. Gym training program for girls This article offers everything you need to confidently hit the gym, where you can start building happiness, strength, and the best version of yourself.

Many women worry that strength training will somehow make them look like the Hulk, so they spend hours doing cardio to maintain a feminine figure. But the truth is that women do not have the hormonal support for building muscle mass that men do. The hormone testosterone is responsible for a large increase in muscle mass. Testosterone levels in women are much lower than in men. So you can bench press without worrying about how much chest hair you'll grow.

There are women, usually professional bodybuilders, who look masculine. It takes many years of training and a specific lifestyle to obtain this type of muscle. Unless you have goals of becoming the next female bodybuilding star, you don't have to worry about big, defined muscle definition.

You are right about only one thing: strength training will increase your muscle mass. And this is good! The bigger your muscles, the more calories your body burns. The more calories you burn, the fitter you become. Increasing muscle mass also shapes your arms, removes inches from around your belly, and even adds curves to your butt! When women's magazines talk about "toning," they really mean strong muscles.

Achieve your goal rationally

Another problem for women is that they simply do not know what they should raise and why. We've heard and read about things like "splits," "leg day," and "programming," but we don't know the context of these ideas, or how to apply them to us.

All of these fancy words refer to one thing - a regular workout routine that you will use to achieve your fitness goal. To get the best results from lifting weights, it is important to lift with a purpose and in the right direction. You can’t move from machine to machine without first understanding which exercises and how many sets and repetitions will best help you achieve your goal.

If you are unsure how to achieve your goal most effectively, contact one of our esteemed coaches. It's like having a personal trainer, but you don't have to pay him. We have prepared everything for you - you just have to move on!

Features of the 12-week strength training program

This program aims to improve your strength, muscle size while maintaining physical health. Each four-week block builds on the strength and skills gained over the previous four weeks.

The general format for each workout is as follows:

Warming up

Every workout should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase blood flow to your muscles. It's also a great idea to do foam roller exercises before every workout. To train your legs, roll your quads, hamstrings, piriformis, and calves. For your upper body, roll your shoulders, chest, triceps, and biceps.

Activating movements for speed and agility

These movements require 20 repetitions. You don't have to complete all 20 reps in one set. Choose a set and rep pattern that will allow you to complete all 20 reps without feeling fatigued.

Basic movements for muscle strength

Each workout includes basic, compound movements. You will perform 5 sets of 5 repetitions of these compound movements. Be sure that you are ready to challenge yourself in the form of lifting the weight. Basic exercises should be more difficult than accessory movements. Rest 1-2 minutes between sets.

Assistive exercises

These exercises will help shape your muscles. Perform 8-12 repetitions. These movements do not require you to lift too much weight. On all assistance movements, rest as little as possible, but not so little that you have to lower the weight.

Creating conditions for cardiovascular health and fat burning

Your cardio workout comes in a few different forms. Each weight training day, you will perform 20 minutes of high-intensity interval training. Choose an interval pattern that is challenging, but not impossible. Typically, a pattern that works well to begin with is 30 seconds of work, then 1 minute of rest. You will do low-intensity cardio one day a week. On this day, you can hop on your favorite treadmill to burn excess fat.

Weeks 1-4

In the first couple of weeks we will use a relatively light load. We will evolve with greater pressures as we move forward, but for now, don't push yourself beyond where you feel safe. Once you feel comfortable, go through the movements and become aware of how they should feel, then you can start adding more weight. Take full advantage of our exercise database by clicking on each exercise below for detailed instructions!

Day 1

Foam rollers
Box jumping
Single leg squat with barbell 5 sets of 5 reps
Seated Barbell Hip Raise 3 sets of 8-12 reps
Leg bending at the knee on a machine while lying down 3 sets of 8-12 reps
Calf press 3 sets of 8-12 reps

Day 2

Medicine ball passes from the chest 20 reps (break into as many sets as needed)
Push ups 5 sets of 5 reps
Extension of arms on the block 3 sets of 8-12 reps
3 sets of 8-12 reps
Arm extension with dumbbells in a lying position 3 sets of 8-12 reps
High Intensity Interval Training

Day 3

30-45 minutes

Day 4

Swing kettlebells 20 reps (break into as many sets as needed)
Romanian deadlift 5 sets of 5 reps
Wide grip lat pulldown to chest 3 sets of 8-12 reps
Bent-over barbell row 3 sets of 8-12 reps
Dumbbell curls at an angle 3 sets of 8-12 reps
High Intensity Interval Training

Day 5

20 reps (break into as many sets as needed)
Dumbbell press 5 sets of 5 reps
Pull of the upper block to the face 3 sets of 8-12 reps
Plank 3 sets of 20 seconds
Hip lift 3 sets of 8-12 reps
High Intensity Interval Training

Weeks 5-8

Over the next four weeks we will modify the basic movements, progressing to a more advanced version. We will also add some new lifting accessories and replace others. Your goal is to increase weight on your core movements every week, even a little. If you need an observer to complete repetitions, invite one. This is a mandatory rule for you to progress.

Day 1

Box jumping 20 reps (break into as many sets as needed)
Front Squats 5 sets of 5 reps
Barbell hip raise from a sitting position on one leg 3 sets of 8-12 reps
Leg straightening 3 sets of 8-12 reps
Seated leg extension 3 sets of 8-12 reps
Seated calf raises 3 sets of 8-12 reps
High Intensity Interval Training

Day 2

Medicine ball passes from the chest 20 reps
Dumbbell bench press 5 sets of 5 reps
Dumbbell raises at an angle 3 sets of 8-12 reps
Triceps dips 3 sets of 8-12 reps
Bent over arms straightening with dumbbells 3 sets of 8-12 reps
High Intensity Interval Training

Day 3

Low intensity cardio workout 30-45 minutes

Day 4

Swing kettlebells 20 reps (break into as many sets as needed)
Sumo deadlift 5 sets of 5 reps
Reverse grip lat pulldown to chest 3 sets of 8-12 reps
Chest-supported row 3 sets of 8-12 reps
Curling arms with a barbell on a Scott bench 3 sets of 8-12 reps
High Intensity Interval Training

Day 5

Medicine ball throws from behind the head 20 reps (break into as many sets as needed)
Army press 5 sets of 5 reps
Reverse bent over dumbbell raises 3 sets of 8-12 reps
Cross extension of arms to the sides on a block 3 sets of 8-12 reps
Rolling the barbell 3 sets of 8-12 reps
"Dead Bug" 3 sets of 8-12 reps
High Intensity Interval Training

Weeks 9-12

Again, we vary the main and accessory exercises. Again, your main goal is to increase weight on the main movements each week. If you have enough strength, you can increase the weight in auxiliary exercises. In these last four weeks, the most important thing is intensity, so train hard!

Day 1

Box jumping 20 reps (break into as many sets as needed)
Back Squats 5 sets of 5 reps
X-steps with expander 3 sets of 8-12 steps in each direction
Leg straightening 3 sets of 8-12 reps
Seated single leg extension 3 sets of 8-12 reps
Standing calf raises 3 sets of 8-12 reps
High Intensity Interval Training

Day 2

Medicine ball passes from the chest 20 reps (split into required number of sets)
Bench press 5 sets of 5 reps
Reduction of hands in a standing crossover 3 sets of 8-12 reps
Push-ups on a bench 3 sets of 8-12 reps
Extension of arms from behind the head with a dumbbell 3 sets of 8-12 reps
High Intensity Interval Training

Day 3

Low intensity cardio workout 30-45 minutes

Day 4

Swing kettlebells 20 reps (break into as many sets as needed)
Deadlift 5 sets of 5 reps
Pull-ups 3 sets of 8-12 reps
Lower block thrust 3 sets of 8-12 reps
Alternating dumbbell raises 3 sets of 8-12 reps per arm
High Intensity Interval Training

Day 5

Medicine ball throws from behind the head 20 reps (break into as many sets as needed)
Shwung Zhimovoy 5 sets of 5 reps
Wide grip lat pulldown 3 sets of 8-12 reps
Rolling the barbell 3 sets of 8-12 reps
Hip lift 3 sets of 8-12 reps
High Intensity Interval Training

Important points for building your own training plan

If you're the type of girl who prefers to do everything on her own, you may want to build your own program. If this is the case, then here is everything you need for any strength training.

Basic exercises

Compound lifts are exercises that target more than one muscle group when performed. If you want to add a strength-building aspect to your program, make sure to include one or two compound lifts in each workout.

Along with helping build muscle, these movements are important for increasing athleticism, strength, mobility and cardiovascular health. And because you use more than one muscle group to perform these lifts, you need more energy (calories) to perform them.

Squats, for example, contribute more to your workout than leg presses because you have to use more muscles, and therefore more energy, to perform them.

Assistive exercises

Auxiliary or isolated exercises are used as an addition to the basic ones. Depending on the volume of your core exercises, you can add 2-4 accessory exercises per day.

Bodybuilding programs are often based on isolation exercises. Isolation exercises are single-joint movements. They are used to increase the shape and size of a body part, if you want to improve your aesthetics - isolation exercises are ideal.

For example, if you would like to isolate your biceps, then do biceps curls. To isolate your calves, it's best to perform exercises like calf raises that specifically target your calves.

Selecting Sets and Reps

Bodybuilding typically uses 3-4 sets and 8-12 reps. This is usually the correct number of repetitions for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks the same as your last. If you can't complete 8 reps, use lighter weight. If you are unfamiliar with most movements, choosing lighter weights until you get the basics and feel comfortable will help avoid injury.

Form is good for your muscles, but strength is also important. To work on strength, perform heavy compound movements for 4-6 repetitions. Typically, compound movements are performed with fewer repetitions than isolation movements, which are performed with lighter weights for more repetitions.

Rest

The less time you rest between sets, the more challenging and intense your workout will be. Short rest periods (30-45 seconds) tire your muscles and cardiovascular system. Long rest periods (1-2 minutes) allow more time to recover before the next set.

Progress

Progression is the secret ingredient to a successful training program. This is the reason why your body changes over time. You can't perform the exact same movements using exactly the same weight week after week and get new results. You have to constantly push yourself. If you have developed a base, then increase the weight, the number of repetitions and reduce the rest periods.

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what he has inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

First, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However, for best results, pay attention to both types of exercises.

In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to what you have compiled, you will need to familiarize yourself with the basic principles of proper nutrition.

For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.

Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine according to their menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.

Ovulation usually occurs two weeks after menstruation. These days the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories that a man should consume per day is several times higher than the norm that is indicated for girls.

A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.

What is the difference between a circuit training program and a split program?

So, we talked about the basic principles of women's training, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:

A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.

Back. Vertical block pull. This exercise needs to be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

to the sides. Do 25 swings with each leg, 2 sets.

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the upper and lower abdominal muscles, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twisting should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

Swing dumbbells to the sides pump up the middle delta of the arm. 2 sets of 10-15 times.

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

• Warms up and tones all the muscles of the body.
• Accelerates the heartbeat to 100 beats/min.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or straining during strength training.
• Speeds up metabolism.
• Helps you get ready for training.

Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.

The gym is not just about working out using cardio equipment. Most of the classes are devoted to exercises with weights. And. This includes lunges with dumbbells, pull-ups, squats and many other exercises that simultaneously develop muscle and burn fat.

The time spent on exercise machines complements and reinforces the basic exercises, but does not replace them in any way (if there are no health restrictions).

The exercise program in the gym for girls varies depending on the goals (cutting, gaining weight, etc.)

Any experienced gym trainer will tell you that the exercise program for girls is no different from the program for men. To achieve tangible results, girls should train equally with men. This does not mean that women should lift the same weight as men and completely copy the “male style” of training. However, there are general principles for both “women’s” and “men’s” training programs.

Basic rules for training in the gym (regardless of gender):

• Job with heavy weights;
• number of repetitions should depend on the goal (1-5 repetitions – muscle development, 6-12 – increasing muscle mass, more than 12 – developing endurance);
• training, including strength exercises, lasts 60 minutes (no more);
• any program covers basic (set of muscles) and conditionally basic (specific muscle group) exercises.

It is important to know! The desired forms are achieved not by the intensity of training, but by “correct”, systematic exercises. Frequent, long and chaotic training will do more harm than good.

Gym exercise program for girls

The exercise program in the gym for girls is selected individually depending on the final goals. The program can be aimed at burning excess fat, developing a certain muscle group, building mass, endurance, etc. The selection of the program depends on several factors, in particular on general physical fitness, initial body weight and the girl’s body type.

The “right” program is not necessarily designed to burn fat. The absence of excess fat does not mean a slim and sexy figure. In addition, every girl has her own ideas about thinness and excess weight. Sometimes, a thin and slender girl comes to the gym to “lose weight.” Most likely, the girl needs to gain weight, and not burn extra calories.

How to choose the right program for yourself to look attractive and sporty? The easiest way is to start from your body type in order to understand which part of the body needs weight loss and which needs strength training.

Examples of programs for different types of figures:

• A-figure– wide hips, narrow shoulders. Fat is deposited mostly on the stomach, thighs and buttocks. In this case, the training program should be combined: training the upper body area is aimed at increasing mass, and the lower body – at burning fat. The emphasis is on the legs and buttocks.
• T-shape– the antipode of the A-figure, that is, broad shoulders and a narrow pelvis. The program should focus on building muscle mass in the legs and thighs.
• X-figure- a proportional figure that most women dream of. The load is distributed evenly. With mild neglect, you need to concentrate on gaining weight. If you are obese (losing your waist), you need to start with a set of exercises aimed at burning fat and gaining definition.
• H-figure– the shoulders are equal in width to the hips. The program consists of 2 stages - burning fat and building mass in the shoulders and hips.

Do not forget that it is impossible to concentrate only on a certain part of the body. During physical activity, muscles are trained together. Therefore, any fitness program includes the entire range of exercises with an emphasis on certain muscles.

Warm-up - the beginning of any workout

No exercise program in the gym for girls is carried out without a warm-up.. Even if a girl is an experienced athlete, she begins any workout with a warm-up.

The main purpose of warming up is to reduce the risk of injury. You cannot perform complex exercises or lift heavy weights with untrained muscles. A sudden load leads to injuries of varying severity from tendon ruptures to dislocations and pinching.

Warm-up prepares muscles, tendons, joints, making them more elastic and mobile.

In addition, warming up sets you up for the required rhythm and increases endurance.

The warm-up includes the following main steps:

• general body preparation– running, jumping rope, cardio exercise, etc.;
• joint preparation– rotational movements of the joints from the neck to the ankles;
• muscle preparation– stretching all muscles until slight pain occurs.

A productive warm-up cannot last less than 5 minutes. The most optimal time for the muscles to warm up well is 10 minutes.

Basic set of exercises in the gym

In practice, training is limited exclusively to sets of exercise machines and equipment in a specific gym. Otherwise, regardless of the level of training, gender and build of the athlete, the classes remain universal. The difference is in the load, intensity, weight of the pull, and the number of approaches.

Any training program in the gym for girls contains a basic set of exercises:

• barbell squat– basic exercise for the buttocks, thighs and calves;
• pull-up (alternative – vertical pull-down)– a classic exercise for the muscles of the back, forearms and biceps;
• lunges– an important exercise for the legs and hips, performed with weights (dumbbells);
• standing barbell or dumbbell rows can be of 2 types– stretching or deadlift;
• bench press - performed by both men and women and aimed at developing biceps and pectoral muscles;
• classic abdominal exercise, which involves lifting a straight back from a lying position (an alternative is twisting).

Most of these exercises cannot be performed at home, as they involve working with machines and weights.

Exercises in the gym for weight loss and relief

Losing weight (burning excess fat) and getting ripped (getting a slender figure) are interrelated concepts. It is impossible to work with only one of them: strength training in any case leads to a decrease in body fat. Therefore, weight loss exercises are combined with a load aimed at achieving body definition.

The comprehensive program consists of alternating strength exercises with cardio exercises. The intensity of the workout and high tempo allow you to burn calories, and strength exercises strengthen the muscles of the legs, hips, and chest.

Typically, such a workout lasts no more than 1 hour 20 minutes and consists of supersets, between which a session on a cardio machine (treadmill or elliptical) is provided. Between supersets you need to rest for about 2 minutes, and when switching to cardio, you don’t need to take a break, that is, a session on a cardio machine can be included in a superset.

Exercises for weight loss and definition:

• on the press– bent over body raises, hanging leg raises, bending over a goat;
• on your feet– lifting weights with legs, lunges and squats with weights;
• on arms and back– bench push-ups, vertical block and barbell rows from the chest in a standing position, bench press and dumbbell rows while lying down, deadlifts with dumbbells.

One set is 3 sets of 12-15 repetitions. It is recommended to distribute the exercises over 3 sessions per week (at least 1 day between workouts). Each session should cover all muscle groups.

Note! The program is high intensity, so it is not suitable for beginners with poorly developed muscle mass. For beginners, you first need to go through a basic program and master a set of basic strength and aerobic exercises.

Exercises for girls in the gym to gain weight

Exercise in the gym is not only aimed at reducing weight by burning excess calories. For some girls, it is important to choose an exercise program that helps build muscle mass.

The program is suitable for thin girls who want to gain weight, and includes a strength set of exercises:

The training is carried out 3 times a week and consists of alternating the load on different muscle groups. The exercises are strength-based and involve working with weights, so you need to do 3-4 hikes 8-15 times. Beginners should start with light weights and gradually increase them. It is worth remembering that without proper nutrition, even with regular training, muscles will not grow.

Cool-down: Stretching at the end of your workout

Cooling down or stretching is advisable, but not necessary. Many trainers (not only in fitness, but, for example, in dance sports) recommend stretching, especially for beginners who are just starting to learn the sport. Stretching has a beneficial effect on muscle recovery and improves overall condition after a long workout.

A cool-down is not a warm-up, so it does not require working out all muscle groups. Stretching is necessary only for those muscles and joints that bear the majority of the load.

For example, after an intense leg workout (weight lifting, lunges, squats), it is the leg muscles that need to be stretched. Accordingly, a cool-down takes much less time than a warm-up, which requires to tone all muscle groups.

Trainers recommend hanging on the bar as a cool-down after any workout. Hanging for 15-20 seconds relieves tension from the spine, which takes most of the load during any type of workout. This is especially important for people with back problems (pain, osteochondrosis, hernia).

Gym training program for beginners

It is quite difficult to start training without prior physical preparation. Therefore, the exercise program in the gym for girls introducing sports and physical activity should cover the entire body. In this case, a basic set of exercises is suitable, which will help adapt the muscles to physical activity.

Typically, basic training involves 2 sessions per week (not in a row). This is enough for the body to adapt to physical activity. The program lasts 1.5-2 months, provided there are no missed workouts.

The detailed plan is presented in the table:

After a maximum of 2 months, you should switch to another program designed for physically fit girls.

Intermediate Exercise Program

Girls who have some experience in sports and have completed the initial level of training move on to more complex training. The intermediate level includes strength exercises at a fairly fast pace.

The difficulty of this level lies in the complex exercises. Approaches must be done in blocks without a break. You can rest only after completing one set of exercises (5 in total).

Intermediate level exercise sets:

• abs and leg lifts;
• deadlifts and squats with weights (barbell or dumbbells);
• leg press or extension and barbell curl;
• traction of vertical and horizontal blocks;
• pulling the barbell and raising the arms with dumbbells to the sides.

One set of exercises involves 5 sets of 15 repetitions. This program is good for both weight loss and mass gain. If you need to tighten or round a certain part of the body, you should increase the load in this area.

Proper nutrition is the key to successful workouts in the gym

Girls who want to lose weight need to start eating right. When playing sports, muscle mass builds up under fat, muscles become stronger, tightened and increase in volume, that is, the total body weight increases with constant loads. Visually, the result of training will be barely noticeable or not noticeable at all.

Something to remember! An exercise program in the gym will not fully “work” without a diet. For girls who dream of a beautiful, toned figure, it is important to balance proper nutrition and physical activity.

Proper nutrition during intense exercise should correspond to your goals. Muscles will not grow in the absence of the necessary substances and vitamins in the body, and it will not be possible to burn fat without controlling calories, even with sufficient load.

In addition, do not forget that muscle work requires more energy and, as a result, appetite increases, which also needs to be controlled.

However, a strict diet, even to the point of starvation, will inhibit muscle development. Maintaining a “load-nutrition” balance will help achieve the desired result during the period of the program.

Below is a table of the ratio of protein, fat and carbohydrate consumption for girls actively involved in the gym.

For any training program, you should count the calories needed to build muscles and drink 1.5 liters of water per day (for intense training, increase your water intake to 2 liters). It’s worth taking your diet seriously and balancing your exercise loads with the necessary nutrition every day. Only in this case will the muscles grow and fat will disappear in the “right” places.

Any programs can be adjusted, complex exercises can be replaced with simpler, alternative ones. Before you start training, you should consider your general level of preparation, chronic diseases and problems of the musculoskeletal system. The main thing to remember is the principle “do no harm” - everything should be in moderation.

Useful videos about training programs for women

A program for girls in the gym for weight loss and muscle definition in this video:

Exercise program in the gym for girls in this video:

Hi all. Judging by what I see in my gym, there are sometimes many more women in the gym than men. That is why today we will discuss a small part of the training for women.

And so you are on a blog about bodybuilding, fitness, powerlifting, crossfit and other sports, and in today’s episode I have compiled an effective training program for beginner girls.

For men, the training program usually contains a split (splitting of individual parts of the body on separate days). Because such training is focused on myofibrillar hypertrophy (in other words, hard failure training).

Women have different goals, which is why the split does not contain it, but on the contrary: women and girls should train the whole body at a time. I have prepared this effective training program for women:

• Lying crunches 6 x max. (rest between sets is very short, about 30 seconds is possible and less if you can)
• Squats with a barbell on the shoulders in sumo style 5 x 10-15 (rest - 1 minute)
• Vertical block pull 6 X 10-15
• Close grip bench press 6 x 10-15
• Barbell row to the chin 6 x 10-15

With this one exercise you can perfectly develop your abs, because it allows you to contract the rectus abdominis muscle as efficiently as possible. Crunches can be performed lying on the floor, on a Roman chair, or on an incline bench. In this version, I consider crunches while lying on the floor.

Technique:

• Lie on the floor, take a comfortable position.
• The lower back should touch the floor; to do this, you need to bend your knees, as shown in the figure.
• The elbows should be spread to the side, and the palms should clasp the neck (as shown in the picture). Or the palms are on the chest (see for convenience).
• After all this, slowly twist (round) the upper body and head towards the knees and groin.
• It is very important to twist (as if rounding the upper body and head towards the knees and groin); if you do not do this (your back will be arched), then the exercise loses its meaning.
• Therefore, we twist, after which we return to the starting position (by the way, in the starting position, the head does not lie on the floor, it is raised, i.e. when returning to the starting position, you cannot lower your head to the floor, keep constant tension).

Exercise No. 2. Squats

• Starting position - legs slightly wider than shoulders, toes slightly turned to the side.
• The back is straightened, the head looks straight (neither up nor down, but exactly straight, otherwise it’s easy to lose your balance and bring unnecessary trouble on yourself).
• You begin to squat to parallel (or lower) depending on how you feel, and then return to the starting position.

Exercise No. 3. Vertical pull-down to the chest

This exercise develops the back muscles.

• Take the handle (as shown in the picture) and sit in the exercise machine.
• At the same time, your torso naturally bends in the lumbar region (it should not be bent, on the contrary, it should be straightened), your arms should not hang straight (at the top point your arms are slightly bent, i.e. they do not straighten completely, this is necessary for to maintain a constant load on the back muscles).
• Now about the position of the legs. Your thighs should be firmly supported between the seat and the bolsters, and your feet should be firmly planted on the floor. After all this, you can start deadlifting. Pull the handle towards the upper chest, while at the end point you need to bring your shoulder blades together. Then return to the starting position, and then repeat everything again.

Or, if it’s more convenient for you, you can perform a vertical row behind your head:

Exercise No. 3. Instead of pulling to the chest, behind the head (depending on how you feel)

Exercise No. 4. Close-grip bench press

• Lie down on the bench.
• Feet rest firmly on the floor.
• In the lumbar region, the back naturally bends slightly.
• The bar should be at eye level.
• Only after all these actions, grab the bar with your hands (as shown in the figure) with what can be called a narrow grip (medium, according to how you feel).
• Then remove the bar from the racks and begin to bend your arms until the bar touches your chest at the bottom.
• In this case, the elbows do not need to be kept parallel to each other. They should be slightly apart and form an angle of approximately 45 degrees with the body.

Exercise No. 5. Barbell row to the chin

This exercise develops the shoulder muscles. Approach the bar, grab it with a narrow grip (convenient for you, comfortable), maybe you like a slightly medium grip. Then you begin to pull the bar towards your chin, then slowly lower it down. And we repeat again.

1. Before you start doing exercises, it is vitally important to do a good warm-up. To warm up the body, muscles, ligaments and joints. Otherwise, you may get injured.

2. This training program should take 45-60 minutes (no more). Rest between sets is no more than 1 minute, but if you reduce the time between sets, this will increase your effectiveness in terms of energy expenditure.

3. The described program uses a large volume of working approaches (5-6) in exercises and a large number of repetitions (10-15). All this is done to stimulate glycogen accumulation in female muscles, which occurs much more easily than in men.

4. Also, if you notice only one exercise for the lower body (squats with a barbell), because the bottom is already growing well, unlike the top.

5. There is also no exercise for the chest muscles (bench press), this is so that the size of the mammary gland (female breast) does not decrease. Yes, doing the bench press will only make your chest smaller.

Therefore, throw this exercise in the trash. The close-grip bench press exercise will give tone to the pectoral muscles much more effectively; moreover, the triceps and anterior deltoids also work in addition to the chest.

The complex is very effective because it uses exercises that involve several muscles at once during execution (basic movements), so that you have time to work your entire body within one workout.

In the future, as your training progresses, you can add several exercises. And perform them without pause (supersets).

For example: if you do a lying down crunch without a break, you immediately go to lift your legs. Then pause for 30-60 seconds and repeat again.

Here is a training program based on this principle:

• Lying crunches + leg raises 6 x max.
• Barbell Squats + Stiff Legged Deadlifts 5 X 10-15
• Vertical block thrust + horizontal block thrust 5 X 10-15
• Close grip bench press + dumbbell biceps curl 5 X 10-15
• Barbell row to the chin + dumbbell swings to the sides 5 X 10-15

Oh, by the way, girls, you might also be interested in other articles:

• Diet for quick weight loss (the whole process of burning fat from A to Z)
• Proper workouts for weight loss (addition to this article)

In the first article I talk about the entire period of fat burning. The entire weight loss process (without misconceptions) is complete from start to finish. After studying, you will no longer need to starve, exhaust your body with useless diets, and so on. You will be able to independently adjust and create diets to fit your schedule. In general, you will understand the whole essence of how to lose weight quickly.

In the second article I talk about the right workouts for losing weight, mainly about cardio workouts. Such workouts help speed up the fat burning process. But not more. The most important training is what we discussed with you today. I gave you a specific training program (told you what to do and how to do it). This is the basis.

In the third article, I talk about whether it is possible and, if so, how to exercise during pregnancy.

Those. if you are pursuing the goal of losing weight, then you need to study all these 3 articles.

What are the advantages?

The rhythm of life of a modern girl obliges her to be torn between work, study, household chores, family and personal relationships. At the same time, keeping your body in good shape is also necessary.

Finding a couple of hours to visit a fitness club in such conditions is not at all easy. In addition, the decisive factors in refusing to go to the gym are often lack of finances and simple embarrassment.

Home workouts are a great way out of both problems. Even on a very busy day, you can set aside an hour for such activities, adjusting your daily schedule to suit your needs. In this case, the girl is not required to spend a lot of money or have complex equipment - just a sincere desire to be fit and healthy.

Regular exercise in your own room, coupled with a reasonable diet, will not keep results waiting, and will always help you lose weight and maintain the desired volume. Home workouts certainly have a number of advantages over going to the gym. When thinking about what to choose, the following positive aspects of self-study will help you take a step forward:

Disadvantages of studying at home

We’ll also tell you about the disadvantages of training that takes place at home:

Necessary equipment

At home, you can do without equipment at all or replace it with improvised items. There is often no point in purchasing benches for squats, presses, bench presses, or support platforms.

Their role can be successfully played by chairs, beds, and bedside tables. For jogging and cardio sets, items are also not very necessary (weights for legs and arms are possible, but optional).

However, if you collect the available minimum of “helpers”, the effectiveness of training can be significantly increased.

Girls may find it useful for classes:

• dumbbells - ideally collapsible, but solid ones of 1-5 kg ​​are also suitable, depending on needs and preparation;
• a hoop, an ab roller, a “health disc” are a good help in the fight for a thin waist and a flat stomach;
• expander - will make stretching the back, chest and arms more effective;
• fitball – will allow you to diversify and complicate some exercises;
• a mat for fitness and yoga - will soften the kneeling posts, slightly soundproof and warm the floor;
• home treadmill, bicycle, elliptical trainers are advisable to purchase if funds and space in the house allow, and the desire for additional exercise is very high.

Training schemes

Fat burning classes are quite intense. They include cardio exercises and exercises to develop general body endurance.

Example of a weight loss program

• Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings of arms and legs to the sides - 20 times (the choice depends on the opportunity to go outside and the space in the apartment).
• Turn the body, tilt the body to the right and left - 20 times.
• Push-ups from the floor (from the knees or straight legs), a supporting surface (the edge of a table or bed, a ball) or a wall - 2 sets of 15 times.
• Sumo squats (deep squats with legs wide apart) – 2-3 sets of 15 reps;
• Leg lunges back alternately - 2 sets of 15 times.
• Classic and lateral abdominal crunches – 2 sets of 15 reps.
• Legs “bicycle”, “scissors” horizontal and vertical from a supine position - 2 sets of 15-20 times.
• Stretching: bending towards the legs, twisting the body while sitting and standing, “baby pose” until breathing is restored.

For additional fat burning, you can add a final set of 50-100 jump ropes or 5-10 minutes of hula hoop/jogging in place before stretching.

Example of a program for relief

To maintain slimness and build a femininely beautiful figure, a complex is required with an emphasis on muscle tone and weighting:

• Warm-up in the form of bending the body to the sides and swinging the arms, jumping in place - 20-30 times.

• Squats with dumbbells (feet shoulder-width apart and sumo).
• Push-ups from a wall, floor or other surface
• Lunges your legs to the sides and back while bending your arms at the elbows. In the hands of dumbbells, the arms are extended when returning to the starting position.
• Arm press with dumbbells while standing, then leaning forward.
• Raising your toes with dumbbells in your hands.
• Swing your legs to the sides with support on a chair.
• Ab crunches (straight and oblique).
• Raising fully extended legs while lying down (palms under the lower back).
• Lifting the hips while lying on your shoulder blades with emphasis on your heels (legs bent at the knees).
• Stretching for all muscle groups.

Rules

When losing weight

• No later than 1-1.5 hours before training, eat a serving of protein (chicken, cottage cheese, fish) with a vegetable salad. Eliminate all carbohydrates in the form of fruits, bread, cereals, starchy vegetables.
• 30 minutes after exercise, you can consume up to 100 g of pure protein food; after another hour, you can move on to a meal with porridge or fruit. After 2 pm, reduce carbohydrates to a minimum.
• During training, you can and should drink clean water without additives. The pulse rate should not exceed 120 beats/min. Otherwise, you should reduce the intensity.
• For cardio, you need good sportswear with thick straps to support your chest. The total duration of sets is 30-60 minutes, rests between sets are 30-45 seconds.

To purchase relief

• Before training, eat 1 fruit 30-60 minutes. After classes, after the same time, eat 100-150 g of protein (fish, chicken, cottage cheese) with vegetables or drink a scoop of protein isolate.
• Rest between sets is 30-60 seconds, total duration is 30-40 minutes. Drink water as needed. To achieve relief, dumbbells weighing 3-5 kg ​​are preferred; lighter weights do not promote muscle growth.
• You should not immediately increase the number of repetitions and approaches to avoid overtraining.

In home training, the result is the same as in club training. A competent approach and strong motivation to work with your body will help you achieve the desired parameters, become stronger and more resilient without wasting time and money.

When practicing on your own, you need to remember a few rules:

1. Inhale through the nose when moving the dumbbells/body down, exhale through the mouth when moving up. DO NOT hold your breath.
2. Exercises should be regular, but not excessive. 2-4 workouts per week is quite enough for losing weight and working with relief. Between exercise days, it is preferable to spend active time with lots of walks and outdoor games.
3. The best results are achieved from training at 11-13 and 17-19 hours of the day. You should plan your fitness so that your stomach has time to digest food.
4. Rational nutrition is the main companion of any training.
5. In the second half of the menstrual cycle, cm and kg may remain unchanged and even increase due to the characteristics of the female body. With the start of a new cycle, the indicators will change downward.
6. For women, there is no need to intensively train the shoulder girdle. Working on the strength of the back, abs, hips and fat burning is the main thing.
7. Waist exercises (bending and twisting of various types) must be done without weights, so as not to overdo it with the development of the lateral muscles and not to give the main female pride a straight shape.

Sports doctor, nutritionist, rehabilitation specialist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.