Strength training not only carves out a figure with beautiful smooth transitions, they increase the level of the testosterone hormone. This male hormone helps not only to pump up the right muscles and give an exciting appeal to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of the study is gym- work on relief, and not on strengthening health and maintaining physical fitness. Although, no doubt, the last motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to step over the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are approved training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

where to start training?

The principle of trying everything and immediately leads to nowhere, like the first training to failure. It's not a woman's business to exhaust yourself to the limit. Instead of progress, you can easily overload your muscles by getting carried away with excessive sets and repetitions or training with excessive weights.

Caution and gradual increase in load is the first condition for future success.

Secondly, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. After getting used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary, where to note what is planned to be done, how many times and, if weight is assumed, which one.

Beginner girls should not start classes on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

This is more suitable for experienced athletes.

Warm up first

Start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - to start training on the program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will provide warming up of the ligamentous apparatus, muscles and joints, thereby protecting against injuries.

First, warm up in the cardio zone. 10 minutes shown followed by "uphill" on (ski) is fine too. By simultaneously using the hips, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the benefit. Due to the influx of oxygen, blood supply to the muscles occurs, and cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

good stretching is the basis of proper exercise

Dynamic stretching is needed to give elasticity to the muscles and mobility of the joints. Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple tilts to the sides and forward, rotation of the arms, shoulders, lunges. It takes 8-10 minutes in time.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps...

It all depends on the chosen program and the level of preparedness of the girl. It also matters which part of the body is preferable to train - the lower or upper. The muscles in the body of a woman are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop the chest and shoulders you need to strain more.

Another important factor to take into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on and lower body, as well as quantitative indicators of approaches and repetitions, must be varied. This cycle of loads is called microperiodization.

Those who take into account the natural mechanism and observe sports periodization achieve powerful and lasting results.

Whatever relief is provided for beginners, classes in the gym are not a school physical education lesson in preparatory group. There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (light weights, few exercises, sets and repetitions) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are: 5-6 sets, each with 10-15 reps. On light training days, the number of sets is 3-4. For those who start training for the first time or come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions for the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to conduct a series of training sessions with the same load. The next approach to add after a few sessions.

Pauses between sets are small - 30-60 seconds. With severe fatigue, the rest period is allowed to be slightly increased, but the training cannot be reduced. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large amount of exercise with an oxygen debt. Normal condition if the last exercises (subject to the correct technique) are really difficult to perform, but not to the limit, it is impossible to bring the muscles to microtears.

What is a "base" and why is it useful

basic exercises help to work out the maximum number of muscles

A complex effect on the body is provided by the work of many muscles. Giving yourself an hourly “multi-profile” load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already on the level. Therefore, local training is not for girls. Body building begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest sports rating. The following muscles are included in the work: buttocks, quadriceps, adductors of the femur, rectus and oblique abdomen, long muscles of the back. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on an inclined bench - the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. Best of all, the golden mean is slightly wider than the shoulders. The first set is warm-up, with light weight, the next 3-4 sets include 7-12 reps. Weight is selected individually. The weight rises on the exhale, falls slowly on a deep breath.

The most important for muscle development are the last 1-2 reps of the last set.

They are the most traumatic. It is necessary that a person belay nearby in case the trainee cannot cope with the weight.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise performed with dumbbells or with a barbell in three variations: classic, sumo, on straight legs ( best exercise!). It is enough for girls to lift 12-15 kg, nothing more. It is better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage, they have many advantages:

• physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
• energy saving; less energy consumption due to the redistribution of muscle load;
• a set of muscle mass in a shorter period; a high cumulative load contributes to a faster strengthening of the ligaments and joints.

In the program for beginners, basic exercises are given 80-90% of the training time. This is the main tool for the development of muscles, the foundation for building a muscular frame.

About programs and methods

Gyms abound with shells. It is impossible for a person who does not know all the subtleties of training to independently determine the program and choose exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally describe the training regimen in each case. Much is customizable empirically. But popular methods have already been worked out, they can be safely guided by coming to the gym.

Step by step weight loss program

losing weight correctly

it First level, three sessions per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to fight with extra pounds. The pace of running is slow, with excess weight, they start with a fast step. Gradually, at the same speed, increase the distance.

Special warm-up before squats (warm-up approach) to warm up muscles and ligaments with light weight 15 times (so as not to strain).

Squats. Start with two, then do three approaches. Working weight is selected individually. For example, with some weight they squatted 15 times, and the 16th was no longer possible ... This is the weight that is needed. Landmark - the sensations in the next workout.

Raise the pelvis while lying on your back. Descents and ascents alternate. During lifting, the feet rest on the heels. A month (twice a week) to work out the exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. Do 4 sets with 5 minutes rest in between.

Dumbbell press on an incline bench while sitting. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight by strength. If 12 kg will eventually be taken - excellent.

The working weight and the number of presses are selected for a weak hand.

Twisting on an incline bench. We make cubes on the stomach - we swing the press, performing concentrated bending. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 repetitions each. A month later, the same is done with weight on the chest - 1 time per week.

Ab exercises do not remove belly fat. This is achieved by overall weight loss.

• Stretch: shoulders, triceps, abs, buttocks, thighs.

Second day

• Treadmill.
• Special stretching before the bench press.
• Bench press (a scheme similar to the bench press). A narrow grip forms the muscles that push the chest.
• The thrust of the horizontal block (with preliminary special stretching). When pulling the handle of the simulator to the stomach, exhale, while retracting - inhale. Scheme 2/3, weight up to 12 kg.
• Stretch: triceps, pecs, lats, biceps.

Day three

• Treadmill.
• Vertical block pull to the chest or pull-up in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable. The latissimus dorsi and biceps are loaded. Exercise is useful for scoliosis. Scheme: 2/3 for 10 pull-ups.
• Lifting dumbbells from a seated position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is slower. The number of approaches is from 2, working weight is up to 10 kg.
• Bench press on a vertical block simulator to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. A useful exercise for those involved in swimming, basketball, gymnastics, badminton.
• Stretch: triceps, biceps, lats.

After training to restore muscle glycogen and additional education insulin you need to eat a sweet fruit or drink 200 ml of grape juice.

In this case, the muscles will not lose in size, and at the same time adrenaline and cortisol will decrease in the blood.

Video: How to lose weight on your own in the gym?

Weight gain program

weight gain exercises for skinny people

Rare skinny girls come to the gym for biceps. Most are concerned about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar, buttocks, legs, upper body.

Preference is given to working with free weights (barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretch by default.

Option A

1. Twisting (on a Roman chair, incline bench, on the floor, on the upper block of your choice): 3/10-19 times;
2. Trunk tilts (back extension in the simulator,): 3/10-19 times;
3. Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
4. Push-ups (wide grip from the floor or on the simulator - chest press): 3-4 / 6-14 times;
5. Reduction of hands with dumbbells from a prone position on a horizontal plane (on the "butterfly" simulator, in a crossover): 3-4 / up to 15 times;
6. Pull-ups with a block to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
7. Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

1. Raising the legs (in the hang, sitting in the simulator with emphasis on the elbows): 3/10-19 times;
2. Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
3. Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
4. Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4/8-12 times;
5. Push-ups at the back of the bench: 4/10-15 times;
6. Bending the arms with dumbbells behind the head (French bench press) standing or sitting: 3-4 / 10-15 times;
7. Mahi arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

1. Twisting lying on the floor with legs thrown over the "pedestal": 3/10-19 times;
2. Tilts on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4/10-15 times;
3. Squats with two dumbbells or weight between the legs: 4-5 / 10-15 times;
4. Dumbbell (barbell) bench press lying or sitting in the simulator: 4-5 / 8-15 times;
5. Thrust of the lower (horizontal) block: 4/10-15 times;
6. Sitting vertical block pull alternately narrow and reverse grip: 4/10-15 times;
7. High thrust (lifting dumbbells / barbells to the chin while standing): 3 / 10-15 times.

Under the condition of proper nutrition, in 2-2.5 months, stubborn ones build up to 4 kg of muscle.

For advanced girls

1. Warm up;
2. Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
3. Hanging leg raises: 5-6/max. number;
4. Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
5. Deadlift: 5/10-15 times;
6. Thrust of the upper block (on the muscles of the back): 5/10-15 times;
7. Bent Over Row: 5/10-15 reps;
8. Bench press, narrow grip (on arm muscles): 5/10-15 times;
9. Lifting the bar for biceps: 5/10-15 times;
10. Mahi dumbbells to the sides (on shoulder girdle complex): 5/10-15 times;
11. Pulling the bar to the chin: 5 / 10-15 times.

For beginners

beginner program

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, excess weight that interferes with exercise ... Therefore, the entry into the working mode is gradual, according to an adaptive scheme. So, on the first day they do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day the program has been running without changes.

• Cardio load (treadmill, elliptical trainer,) - 10 min.;
• Warm-up with stretching - 10 minutes;
• Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
• Leg extension and flexion at the knees while sitting and lying down: 3/10-12 times;
• Women's barbell squats: 3 / up to 20 times;
• Retraction of the leg back (on a bench, in a crossover, block simulator): 3 / up to 25 times;
• Leg swings to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
• Hyperextension (emphasis under the hips): 3/10-15 times;
• Pulldown of the vertical block to the chest (reverse grip): 2/10-12 times;
• Classic dumbbell bench press or folding hands on a "butterfly": 3/10 times;
• French bench press (dumbbell behind the head) sitting: 2/10-12 times;

After 12-15 workouts, they give rest to the muscles and recovery time up to 7 days.

Common mistakes newbies make at the gym.

Emphasis on legs and buttocks

strengthen buttocks and legs

Squat with weight on the shoulders (body bar, bar)- the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps femoris muscles bear the load. Therefore, to jointly pump up the buttocks and thighs, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weights: 3 / 10-15 reps.

Lunges. They create the shape of the buttocks lunges forward. For circular fat burning, lunges back with alternating rise to a chair are useful. Without weight: 3/15 reps each with the left and right leg. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/10-15 times. If there are problems with the spine, the analogue is hyperextension.

Glute Bridge(tearing off the pelvis from the horizontal plane from the prone position). This is an isolation exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are designed for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, separated by days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

• standing french press: 3/10-12 times;
• dumbbell bench press sitting on a bench with a back (grip from yourself): 3/10-12 times;
• Arnold press (with rotation of the wrists): 3/10-12 times;
• dumbbell pull to the chin: 3/10-12 times;
• lifting dumbbells to the sides and in front of you: 3/10-12 times.

Back development (wide grip):

• pull of the upper block to the chest and behind the head: 3/10-15 times;
• pull-ups: 3/10-15 times;
• bent over row: 3/10-15 reps.

Second day - development of hands

• pull-ups with a reverse grip 3/10 times;
• California bench press (with a turn of the elbow to the body): 3/10 times;
• standing barbell curl: 3/10 times;
• extension of arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main training time is 1 hour-1 hour 10 minutes.

Complete 3 day workout program

we connect the maximum number of muscles to work

Three times a week every other day is an optimized regimen for girls who work out in a fitness center or “gym”. The body needs to be given rest to recover, in addition, muscles grow precisely in a state of rest. The principle of the layout of exercises is based on the sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible in the work.

Monday Tuesday)

• Warm-up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

• Vertical block pull: 2-3/12 times, weight 10-15 kg.
• Horizontal block pull: 2-3/10 times, weight 10 kg.

For chest muscles:

• Breeding dumbbells lying down: 3/10 times, weight 3 kg.

For the relief of the hands:

• Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

• Reduction of legs on the simulator: 2/20 times, weight 15-20 kg.
• Leg extension on the simulator while sitting: 3/12 times, weight 10-15 kg.
• Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

• Hyperextension: 3/12 times.

For abdominals:

• Twisting: 2/12-15 times.
• Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

• Warm up 10-15 minutes.

On the back:

• Vertical block pull: 3/12 times, weight 10-15 kg

For back and arms:

• Breeding dumbbells lying on the stomach: 3/10 times, weight 4 kg
• Bench press in the simulator (bench press): 3/10 times. Start without weight.

On the shoulder girdle:

• Dumbbell bench press from the shoulders up while sitting: 3/10 times, weight 3 kg

For thighs and buttocks:

• Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weight.
• Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
• Lunges (squat "scissors" with dumbbells): 3/20 times, weight 3 kg.
• Hyperextension: 3/12 times.
• (twisting): 3/15 (2/12) times.
• Warm up on a treadmill or (if you need to lose weight) up to 15 minutes.

Friday Saturday)

• Warm up 10-15 minutes.
• Vertical block pull: 2-3/10 times.
• Horizontal block pull: 2-3/10 times.
• Bench press in the Hammer simulator while sitting: 2/10 times.
• Leg press with different leg position 3/10 reps.
• Leg extension in the simulator: 3/12 times.
• Bending the legs in the simulator: 3/15 times.
• Straight-legged barbell row: 3/15 reps without weights.
• Smith machine lunges or hyperextensions: 3/12 reps.
• Twisting on a bench with an inclination down (on a fitball): 3/15 times.
• Warm-up on a stationary bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: to lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be evaluated according to various criteria. For example, if you wanted to build muscle mass and increase strength, the result will be shown by a centimeter tape, the process of losing weight will be reflected by scales and a mirror. By following the schedule of classes and proper nutrition the effort expended will begin to pay off in 6-8 weeks.

Keep in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and hard work will be rewarded. It happens that some exercises performed are chosen incorrectly and hinder the achievement of the expected result. Then you need to adjust the program and keep moving forward. Make training an integral part of your life and the result will come.

The time has passed when intense sports and heavy equipment belonged entirely to men. The fair sex of different ages purchase subscriptions to fitness clubs not only before the holidays and the beach season, but in order to change their lifestyle. Most of the women who exercise regularly can be observed in the rocking chair. For modern girls, the gym becomes a place where you can safely burn excess fat and build muscle, build a harmonious, strong and healthy body.

The training program for girls in the gym differs from men's classes in terms of intensity and combination of exercises and should take into account:

• level of physical fitness;
• the presence of chronic diseases;
• features of physiology and anatomy;
• the purpose of training is the loss excess weight, drying, muscle building;
• phase of the menstrual cycle.

A set of exercises for girls are basic and modified movements, with a uniform load and a large number of repetitions.

Features of the female body

From an evolutionary point of view, the female program consists in procreation - anatomically and physiologically, the girl's body is completely adjusted for conceiving, bearing and giving birth to children. The female body is different from the male:

• seeks to accumulate nutrients to ensure the survival of yourself and your child if necessary;
• has a smaller number of muscle fibers (myofibrils) and, as a result, less energy consumption;
• contains more muscles in the lower body, also to protect the unborn child;
• has weak neuromuscular connections in the abdomen to relieve menstrual and labor pains, so pumping up the lower press is more problematic;
• characterized by a lower rate of metabolic processes;
• is able to better accumulate glycogen in the muscles, which is used during active loads;
• converts carbohydrates into fat faster, creating reserves;
• needs a fatty layer, which serves as a depot for sex hormones.

The dependence of training on the phase of the menstrual cycle

The functional training of a girl necessarily takes into account the periods of the menstrual cycle, during which colossal hormonal and physiological changes are observed:

• after menstruation, a new egg matures, there is a surge of strength and energy, at this time one should engage in power loads;
• after ovulation, about 10-16 days of the cycle before the start of the next menstruation, the body switches to energy conservation;
• in case conception occurs, during this period, the muscles need a lighter load.

Depending on the phase of the menstrual cycle, women's training should be cyclical:

• immediately after menstruation - power loads;
• after ovulation - to ease the load on the legs and abs, you can switch to aerobic exercises to burn fat.

Effectively burn fat aerobic exercise (running, brisk walking, cycling) for 30-50 minutes while maintaining a heart rate of 110-130 beats per minute.

Benefits of exercising in the gym

Women's training consists of aerobic and strength training, which requires a venue and sports equipment. The following factors help to effectively lose weight and build muscle:

• proper balanced nutrition;
• drinking regime;
• full sleep and rest;
• smart workouts.

This can be achieved in the gym and doing at home, the main thing is to choose adequate competent physical activity. For this, it is necessary to have necessary knowledge, ensure the availability of sports equipment and master the correct technique. The regularity of exercise depends on the level of self-discipline.

Exercises in the gym, the availability of equipment of varying degrees of complexity and expert advice greatly facilitate this task.

Why the gym is a priority

The benefits of exercising on simulators in the gym for women:

• the possibility of training under the supervision of a trainer who will draw up a training and nutrition program in accordance with the needs;
• comfortable conditions - air conditioning and air temperature;
• simulators allow you to effectively perform “female exercises”, for example, on the inner surface of the thigh and triceps;
• the ability to gradually increase the load;
• a wide variety of strength and aerobic activities.

A set of exercises in the gym for girls allows you to build the right workout, enjoy the workout and achieve an effective result.

Training goals and program features

Girls come to the gym for various reasons:

• lose weight and burn excess fat;
• increase the muscles of some groups, for example, the gluteal;
• prepare the body for a vacation on the beach;
• increase endurance and strength;
• bring the body into good physical shape;
• prepare for the competition.

Depending on the ultimate goal, women's training will consist of various combinations of basic exercises and aerobic exercises. The weight loss program in the gym for girls consists of part of the cardio, exercises for the arms, legs, back and abs. Also used are circular and multi-joint exercises for the whole body.

The training program for gaining mass in the gym consists of the same exercises as for men, modified to fit the female physique. Experts recommend using a large number of repetitions and approaches, but less weight.

Training program for the weaker sex

Proper women's workouts help increase endurance and strength, burn excess fat, build muscle and get a traced relief. Experts agreed that training for women should not consist of split sessions when there is a load on a specific muscle group. The best option includes basic exercises for girls for the whole body.

Due to the different levels of endurance and effectiveness in different phases of the menstrual cycle, it is recommended for girls to use separate workouts in the gym: enhanced in the first two weeks of the cycle and facilitated after ovulation.

Types of training

Fitness programs for girls depend on the ultimate goal and are divided into types:

• for weight loss;
• for a set of muscle mass;
• drying;
• maintaining an active physical form.

Where to begin

Each fitness center and gym conducts an introduction to the trainers, services and territory for clients. An introductory lesson for a girl, accompanied by a coach, is necessary in order to find out the level of physical fitness, draw up a lesson plan, and clarify the sequence of exercises.

The first training of the girls is devoted to the study of the technique of performing exercises, which will allow you to practice safely and do without injuries. On average, to get comfortable in the gym, you need to train for about 4 weeks. After studying the basics and basic exercises, you can practice in the gym without a coach, independently adjusting the level of loads.

Monthly training program

The standard monthly program for girls consists of two parts. The period immediately after menstruation includes increased loads, the second part is light, without exercises on the lower body and abdominal muscles. Each complete workout for women consists of:

• warm-ups;
• cardio loads;
• main part;
• hitches;
• stretch marks.

Video with a training program for girls in the gym

Power training

The weekly strength program for girls includes 3-4 sessions lasting 50-90 minutes, depending on the number of sets, repetitions and rest time. There should be enough time between workouts for the muscles to recover, this can take 1-3 days depending on the intensity of the load.

Strength training scheme

Part of the workout	An exercise	Performance
Warm up	Joint exercises
Main part	Squats	5 sets of 15 reps
	Vertical block pull	5 sets of 15 reps
	5-6 sets of 15 reps
	Barbell pull to chin	5-6 sets of 15 reps
	Twisting	4 sets max reps
Hitch	Cardio	10 minutes, pulse 120
Stretching		5-10 minutes

This workout is also suitable for beginners, if you reduce the number of approaches and working weight. With increasing endurance, training can be more difficult.

Description of basic strength training exercises

Correct execution technique is necessary to avoid injury and guarantee the effectiveness of the exercises. It is better to perform fewer sets and repetitions, but correctly, than to chase the amount.

Squats

Strengthen the hips and buttocks, beginners use the bodybar, advanced athletes choose suitable weight pancakes.

Execution: feet shoulder-width apart, the bar is placed on the shoulders and squats, keeping the back straight. The knees should not protrude beyond the level of the feet. The upper body is leaning forward and the weight of the body is on the heels. Having reached the bottom point, you should linger for a couple of seconds and rise to the starting position.

Vertical block pull

Used for pumping the upper back. Fulfillment: choose a suitable weight, take a starting position with a flat back, hands on the holder are set wide. The holder must be pulled with force towards you, closer to the chest and smoothly returned upwards.

Trains the muscles of the arms, shoulder girdle and chest. Fulfillment: prepare the barbell, take a position on the bench, place your hands wider than your shoulders. The projectile descends to chest level and, as you exhale, rises to its original position.

Barbell pull to chin

Strengthens the muscles of the back, chest, arms and shoulder girdle. Fulfillment: in order to take the starting position, the barbell is placed on the floor, taken with a grip from above at a distance slightly wider than the shoulders, the back is straightened and the barbell is held at the level of the hips, the arms are slightly bent at the elbows. As you exhale, pull the bar to the chin, elbows pointing up and to the sides, at the top point are above the shoulders. It is necessary to linger for a few seconds and return to the starting position.

Twisting

In the hall, an inclined bench is used, options are possible with raised or lowered legs, bent at the knees. Fulfillment: from the starting position, by the force of the abdominal muscles on the exhale, raise the body, twisting the back. At the top point, you should linger and go down while inhaling.

Exercises in the second half of the cycle

After ovulation, endurance is significantly reduced and other exercises are used that exclude a large load on the lower body. The training scheme does not change, it includes all the same mandatory parts - warm-up, cardio, base, hitch and stretching. Only exercises, their total number, as well as the number of approaches change. More time is devoted to cardio and stretching.

Light Workout Exercises

Description of the basic exercises of the light part

The upper body is trained, the focus is on the muscles of the arms - biceps and triceps, back, chest and shoulder girdle. The weight of the shells is reduced, multi-repetition allows you to form plastic muscles and increases endurance. With each repetition, the weight of the projectile can be reduced to maintain the correct execution technique.

The work is carried out on the muscles of the back, the lower block and the V-shaped handle are used. Fulfillment: they take the starting position, resting their feet on the platform, bending their knees slightly; back straight, chest forward. As you exhale, bend your elbows and pull the block towards you towards your stomach. After a delay of 2-3 seconds while inhaling, the block is calmly released until the hands are in a straight position.

Breeding dumbbells in an incline

It is used to work on the deltoid muscles, exists in various variations - standing, sitting. Light weight dumbbells are used, control correct technique better in front of a mirror.

Execution: in the starting position, stand straight, feet slightly wider than shoulders, bend your knees slightly and bend your body parallel to the floor, back straight. Raise your arms with dumbbells up as you exhale, directing your elbows to the ceiling, linger at the top point and lower your arms down as you inhale.

Exercise for biceps, used in various variations - sitting, standing, lying down. Use light weight dumbbells.

Performing alternating bending of the arms while standing: in the starting position of the foot at shoulder width, the hands are directed towards the body. On exhalation, the left and right arms are bent in turn with fixation for a couple of seconds at the top point, straining the biceps. As you exhale, lower your arms down. Elbows are free.

For weight loss

The peculiarities of girls’ trainings are that in order to achieve a diametrically opposite result in the gym, the same exercises are used, the difference is only in nutrition:

• for effective weight loss need proper nutrition with a calorie deficit;
• for weight gain - increase the calorie intake by 20%.

For beginners

The program for beginner girls is aimed at increasing endurance and muscle strength. The most simple circuit includes a warm-up, a base and a hitch. As a warm-up, running at an average pace, walking up to 10 minutes is performed. Basic exercises:

• squats;
• push ups;
• dumbbell press;
• circuit training for the press.

The hitch consists of cardio and stretching of those muscle groups that have been actively working. Initial workouts should take place at an average pace and last 40-50 minutes, 3 times a week, preference is given to working with your own weight or small dumbbells.

Warm up with cardio

The warm-up for girls consists of stretching and cardio. Stretching prepares the joints and ligaments for active movements, cardio load increases the heart rate per minute, strengthens the muscles and the cardiovascular system. The main task of cardio is to increase the percentage of oxygen in the blood, which enhances fat burning. For this, simulators are used:

• treadmill - for the cardiovascular system, muscles of the lower body;
• stepper;
• bicycle - relieves tension from the knees, trains the muscles of the buttocks and thighs;
• ellipsoid - training on the top and bottom, arms, shoulder girdle and legs are included.

Each simulator has its own advantages - which muscle groups are most involved, the level of load. For weight loss, you should exercise from 15 to 30 minutes, observing a heart rate of 110-130 beats per minute. During cardio, you should reduce the amount of carbohydrates in the diet and increase proteins.

Main exercises

• muscle tissue burns more calories;
• strong muscles form a relief body.

The best exercises for women in the gym on the lower body - different kinds squats and lunges, using dumbbells or barbells. This part of the body contains large muscle groups that “consume” a lot of calories. The development of the legs and buttocks helps to burn excess fat.

When doing independent exercises in the gym, girls are advised to follow the correct technique in the mirror and combine exercises. For efficiency and progress, you need to increase the weight of dumbbells and barbells.

For mass gain

A set of muscle mass occurs with an increase in the daily diet by 20% and an increase in the total amount of protein that is used to build muscles. Strength training for girls is aimed at the main weak spots- arms, chest, hips, buttocks.

Beginners

The training program for beginner girls helps to learn the execution technique and prepare the muscles for stress, gradually increasing the weight of the simulators.

Sample workout plan for beginners

How to pump up muscles

The women's strength training program helps shape strong toned arms, a flat stomach, a slim waist, firm buttocks, and slender hips. Features of female training - the dependence of the intensity of training and the combination of exercises on the phase of the menstrual cycle. Strength exercises for girls are performed in 4-5 sets with a repetition of 10-20 times and a minimum time for rest.

Basic exercises (base) for girls:

• for arms and back - push-ups, dumbbell press, traction in the block, traction of the vertical block, bench press, raising the bar to the chin;
• on the buttocks and legs - squats with a barbell on the shoulders, lunges with dumbbells, leg press while sitting in a frame;
• on the chest - push-ups, dumbbell press, dilution of arms with dumbbells lying down.

Unprepared girls should not use heavy weights, it is better to focus on the most correct exercise. Greater efficiency give a lot of repetitions with small weights.

Press

An effective way to pump up the abdominal muscles is to use circuit training, which involves 2-3 exercises performed in a circle, one after the other, with a short break for rest. For example:

• twisting on a bench with an inclination down;
• lifting the legs with an emphasis on the elbows;
• hyperextension.

The press is involved in almost all basic exercises, so training 2-3 times a week will be enough. Or include 1 exercise in each workout.

Keeping the body in good shape

It has long been proven that a sedentary lifestyle leads to many chronic diseases. Classes in the gym help to keep the body in good physical shape, improve the psycho-emotional state and the body's defenses.

For beginners

You should start with gentle workouts lasting 40-50 minutes. Fitness program for beginners includes:

• cardio load on simulators 15 minutes;
• basic exercises for arms, back, legs and abs - 5 exercises for 2-3 sets, with an average number of repetitions, in each approach there will be from 10 to 15;
• a hitch of cardio and stretching for 10 minutes.

Standard scheme

A productive system of classes in the gym for girls will be a week with 3 training days and 3 days of rest, one day can be devoted to relaxation and stretching - massage, yoga. Top workout for girls includes exercises with dumbbells and a barbell, and for the lower body, the most effective exercises- classic squats with different leg widths and lunges.

Girls workout example

Part of the workout	An exercise	Performance
Warm up	Joint exercises	Slow circular movements of the joints from top to bottom - neck, shoulders, elbows, hands, pelvis, knees, feet.
Run at an average pace, bike, ellipsoid	Pulse not lower than 110-130 beats per minute, 15 minutes
Main part	Top block pull	3 sets of 10 reps
	Leg extension in the simulator	3 sets of 10 reps
	3 sets of 12 reps
	Twisting	2 sets max
	hyperextension	3 sets of 15 reps
Hitch	Cardio	10 minutes, pulse 120
Stretching	Tilts, arm rotations, lunges	5-10 minutes

Alternatives

For those who do not like dumbbells and barbells, there are machines that give a load on large or isolated muscle groups. A set of exercises on simulators for beginner women includes cardio and strength training. Most suitable option- circular training, which consists of 4-5 exercises for different muscle groups.

Correct order of exercises:

• cardio;
• back;
• breast;
• shoulders;
• press;
• lower body.

The sports program consists of 2-3 such circles.

Effective workouts for women can be made using weights for the lower extremities, with which swings and leg abductions are performed. Such loads are suitable for women in initial training.

The main controversy on the topic

It is not easy for girls to decide to start exercising in the gym because of prejudices and myths about stress, hormones and heavy iron. But well-designed training programs for girls allow you to burn excess fat and build muscle in the right places, and special programs for beginners are introduced as carefully as possible into the world of sports. In any case, working out in the gym for a girl is better than spending a lazy lifestyle on the couch. Personal trainers take into account all the features of the physiology and anatomy of women and help to create effective classes.

Fear of pumping

The main fear of girls is the fear of overdoing it and acquiring a caricaturely swollen, masculine figure. In fact, pumping up to a huge size using only exercise machines for a woman is unrealistic due to the low content of testosterone in the blood. Professional athletes use special sports nutrition and supplements that stimulate muscle growth. For women, regular exercise in the gym threatens only with the absence of excess weight and a taut sports figure.

Proper training

A harmoniously developed figure is formed with combined training and proper nutrition. It is necessary to draw up a training program for girls in such a way that part of the lesson is occupied by cardio loads, and basic exercises involve all the main muscle groups.

The girls' weekly lesson plan includes 3-4 training days:

• on the upper body;
• lower body;
• press.

leg day

The program for women is a classic base, but using small weights of dumbbells and a barbell. For example, a leg day program might look like this:

• any kind of cardio 15 minutes;
• leg extension in the simulator, 3 sets of 10 times;
• leg press, 3 sets of 10 reps;
• breeding and mixing legs in the simulator, 3 sets of 20 times;
• leg abduction with weights, 3 sets of 20 reps;
• cardio 10 minutes;
• stretching.

The list of girls' exercises can be supplemented and combined, divided into groups or using the whole body.

How many sets, how many reps

The training plan in the gym consists of individual exercises, consisting of repetitions and approaches. A repetition is a single exercise, an approach is a group of repetitions without stops and rest. The number of repetitions and approaches depends on the following parameters:

• initial level of training;
• the complexity of the exercise;
• weight of simulators;
• phases of the menstrual cycle.

The correct number of repetitions and approaches

The training schedule for girls should take into account physiological characteristics and transfer the main strength exercises to the first half of the cycle. You should start with a weight of simulators that allows you to perform 15 repetitions in the first approach. Always tune in for the best result and strive to perform more repetitions. If it becomes too easy - increase the weight or complicate the exercise, replace it with another. Trained girls perform 5-6 sets with 15 repetitions.

Rest between sets should not be too long, 30-60 seconds is enough. Muscles grow with adequate exercise and oxygen debt.

Barbell or dumbbell

A set of exercises in the gym for women includes classes with a barbell and dumbbells of different weights, which are necessary for building a healthy and strong body. The advantages of these simulators for girls:

• a toned strong body is formed;
• increased passive calorie burning;
• the skeletal system is strengthened;
• psychological changes - increased self-confidence.

Competent training and the use of multi-joint exercises with dumbbells will help girls train correctly. For beginner women, the training center consists of exercises with dumbbells and a light weight barbell - squats, lunges, bench presses, lifting the barbell with different hand positions.

How to eat if you go to the gym

Training in the gym will be ineffective without a proper and balanced diet. Nutrition must be adjusted to your load according to two criteria:

• calorie content - for weight loss with an energy deficit, for weight gain with a surplus;
• the ratio of nutrients - proteins, fats and carbohydrates.

Strength training of girls leads to the loss of calories and the destruction of protein molecules in the muscles. For their restoration and synthesis of new fibers, it is necessary to increase the intake of proteins with food and limit the amount of fast carbohydrates.

Nutrient ratio options for girls with different loads:

• weight loss requires 40-50% protein, 30-40% fat, 10-20% complex carbohydrates;
• for mass gain - 35% protein, 50% carbohydrates, 15% fat.

Those who work out properly in the gym need to eat a complete diet with enough protein, complex carbohydrates, healthy fats and water. On training days, the amount of water is recommended to be increased to restore the water-salt balance.

Do I need to drink gainers and proteins

Manufacturers sports nutrition offer a wide range of products with various compositions that help replenish nutrients, minerals, enzymes and vitamins. This allows you to increase strength and endurance during intense training, build muscle mass and recover faster.

Gainers are carbohydrate-protein mixtures that contribute to a rapid set of muscle mass. Carbohydrates supply the body with energy, while proteins build muscle cells. If the training program for girls in the gym is aimed at gaining mass, then the use of gainers will increase the effectiveness of classes.

Proteins

Proteins are protein mixtures that are used during intense strength training to restore muscles during weight loss, drying and weight gain. A gentle beginner program allows the body to replace nutrient and energy losses through nutrition, complex training regimens lead to significant losses of protein, which is easier to consume in the form of supplements. Especially if the workout time is late enough for a normal dinner, and it can be replaced with a protein shake.

These mixtures do not contain hormones or biologically active additives and are made from natural raw materials. Girls and women can take sports supplements without harm to health and the danger of pumping.

Conclusions: what to remember

A fitness program for women should consist of cardio and strength training, alternating training days and rest periods for muscle recovery. A well-designed program that combines exercises for various muscle groups, with a warm-up and a hitch, will help to do it right in the gym or at home. You should also pay attention to your diet and drinking regimen.

Compared to the gym, aerobics, the classic program for women, provides less work and energy costs. Strong and developed muscles after strength training burn more fat even during the rest period. A harmonious and embossed body is a worthy result of regular and active exercises in the gym.

How long to practice and when to expect results

Proper training can show tangible results 6-8 weeks after the start of classes. This can be checked with a mirror, scales and a centimeter tape. Most of the muscles in women are located in the lower body, so most likely changes are observed in this area. In second place in terms of the speed of the result are the muscles of the hands, namely the biceps. The latest to appear cubes on the stomach, when the percentage of fat in the body is significantly reduced.

When training on your own, pay attention to your well-being, the speed of recovery after exercise, pain and tension in the muscles, the adequacy of power loads. You should not feel sorry for yourself and exercise at half strength, but excessive loads will not accelerate weight loss or muscle gain. Acquainted with full course workouts can be from the video.

Gym workouts - effective method lose weight and gain feminine relief forms. Do not be afraid of iron, loads and exercises. Properly designed training will help increase the level of physical activity, improve health and raise self-esteem.

The right training program for girls can transform the female body beyond recognition, at the same time, improper training in the gym can lead to injuries, overtraining, loss of motivation, zero result.

The bulk of the girls set themselves the goal of losing weight in the gym, however, after working out for a sufficiently long time, they don’t get the result, the extra pounds, as they were in place, remained. This, in turn, imposes certain difficulties in understanding the basics correct workouts. Therefore, before moving on to practical exercises in the gym, let's take a closer look at the features of women's training.

Training for girls differs from men's training programs, due to the peculiarities of the female body. This is primarily due to low testosterone levels and menstruation.

Decreased testosterone levels

Low level testosterone in the female body, it does not allow girls to perform approaches as intensely and “hard” as men, which means that muscle failure in the approach during the exercise will come much earlier, therefore, the work in the gym will not be done as effectively, and of course, all this will be reflected in muscle growth in a negative direction. However, a significant accumulation of muscles in the thighs and buttocks, gives the girls, with the right training, to pump up elastic and beautiful buttocks.

Features of women's training

Due to the fact that nature is more profitable, it is much more to give the girl muscles in the lower part (hips and buttocks) than in the upper part (chest, neck, back, arms, shoulders), for the normal bearing of a child. Such a distribution by nature is effective for bearing a fetus, because the muscles themselves are very energy-consuming, that is, many kcal are required to maintain them, which is why the female body has much less muscles than the male body.

Period

During menstruation, the load on the legs and abs decreases, or completely stops (according to well-being). In the first two weeks, after menstruation, the girl feels a surge of strength, during this period, load the buttocks with various exercises on the legs in the gym strongly, work at 100%, after 2 weeks, during ovulation, reduce the intensity of training, reduce the approaches in exercises and working weights, and then, the cycle repeats again.

Thus, with such training microcycles, you "catch up with two birds with one stone" - take care of your health and do not let yourself fall into overtraining from constant hard training.

And finally, the third important factor that a girl should pay attention to is a healthy and nutritious diet.

Menstruation while exercising

Balanced diet

For 3-4 weeks after menstruation, the female body will try especially hard to accumulate nutrients, store fat in reserve, so that the baby is born healthy. Therefore, during this period reduce your calorie intake Limit yourself in carbohydrates and fats.

Carbohydrates, in the form of glycogen, are stored in the muscles much faster in girls than in men. Therefore, excess carbohydrates will turn into fat faster in the female body. However, the rate of conversion of fat into energy will be faster than in men. Hence the conclusion, the more muscles, the more "fuel tanks" for carbohydrates will be in the body, which means that the likelihood of excess weight gain will be much less.

Reusable, fractional nutrition, balanced in its composition (proteins, fats, carbohydrates, vitamins and minerals), is the key to good health, and of course obtaining the desired result during training in the gym. At the beginning of the day, you mainly consume carbohydrates (complex), at the end of the day, proteins, the ratio is approximately the same (50-60% carbohydrates, 30-40% squirrels, 10-20% fats). Exclude, from your diet, fried, salted, fatty, as well as foods with preservatives and fast foods. For more information about the diet, read the corresponding section on nutrition.

A healthy, balanced diet is not only temporarily present on your menu, it is a diet that should be with you throughout your sports and healthy lifestyle life.

Remember that only in combination, healthy nutrition, full recovery, and competent training will lead you to success in the gym.

Proper nutrition while exercising in the gym

Well, now that you are familiar with theoretical foundations female training, let's go directly to the training itself.

Training program for girls

There are only two main approaches to training in the gym. Some girls gain mass (weight), not particularly paying attention to the relief and dryness of the muscles, in which case they have one goal - to gain muscle mass as much as possible, so that later it can be “cut off”, dried, as a rule, this is achieved with the help of high-calorie nutrition, while other girls are simultaneously losing weight and gaining lean muscle mass. Your task for this stage, to determine what type you are relative to, but as practice shows, the first case when a girl gains mass refers to professional athletes who perform on the stages of bikini fitness or female bodybuilding.

If you possess big enough excess fat mass, then you, at the initial stage, should not work with simulators and barbells at all, because the gym grows muscles, and does not burn fat.

That is, first you need to adjust your diet until you lose enough excess fat mass (how to lose weight correctly, with the help of nutrition, read this), you can also connect, for more effective weight loss, various aerobic exercise(jump rope, running, jumping, treadmill, exercise bike and so on)

Scary, big and inflated girls in magazines can beat off a trip to the gym for many. Therefore, all women, remember that you will not be able to pump up big muscles without the use of hormonal drugs, at most, you can tone your muscles, give them a slight shape and relief.

We present you a training plan (training program) for girls in the gym, which involves the alternation of hard and easy weeks of training.

HARD WEEK OF TRAINING

Option number 1

Workout 1

• Bicycle (exercise bike) - 5-10 minutes
• - 2x max
• (wide setting of the legs) - 4x8
• – 4x10
• , sitting - 4x15
• - 4x12
• - 4x12
• – 4 x max
• Muscle stretch

Workout 2

• Orbirek (elliptical trainer) - 5-10 minutes
• General warm-up
• Push-ups from the floor with a wide grip - 2 x max
• medium grip 3x8-10
• on a horizontal bench - 4x12
• Push-ups on the uneven bars in the gravitron - 3x12
• - 3x12
• for the press with a pancake from the bar - 3 x max
• Muscle stretch

Workout 3

• Bicycle - 5-10 minutes
• General warm-up and knee warm-up: 5-10 minutes
• – 2 x max
• (deadlift on straight legs) - 4x10
• Reverse lunges in the Smith machine - 4x10
• - 4x12
• – 4x10
• (exercise of your choice) - 4x15
• – 3 x max
• Muscle stretch

Option number 2

Monday - legs

• – 5 sets of 15-20 reps
• – 4 sets of 20-25 reps
• – 3 sets of 15 reps
• (deadlift on straight legs)

Wednesday - back, shoulders and triceps

• – 5 sets of 15 reps
• – 5 sets of 15 reps
• – 3 sets of 20 reps
• – 5 sets of 20 reps
• lying down - 5 sets of 15 reps
• – 5 sets of max reps
• Treadmill or bike - 20-30 minutes

Friday - legs and chest

• - 5 sets of 15-20 reps
• – 5 sets of 15 reps
• – 5 sets of 15 reps
• – 5 sets of max reps
• Treadmill or bike - 20-30 minutes

Light and heavy training week for girls

There are many reasons for exercising at the gym. But most often for the fair sex, the initial goal of going to the gym is to lose weight. Girls who come to practice for the first time often do not know where to start. Work in the gym has many nuances, in which it is quite difficult for a person who first came to the gym to figure it out. To overcome fears and prevent many of the mistakes inherent in a beginner, it is necessary to disassemble the workouts into components, and below is a program in the gym for girls for beginners.

Training is strength and general strengthening.

• - performing exercises with weighting and a gradual increase in repetitions and the weight of shells. Such workouts burn a lot of energy, but at the same time quickly deplete the body, so if a girl is on a diet, you should not abuse large weights and the number of repetitions. Exercises should be performed in doses, with rest. No more than 2-3 times a week.
• General strengthening training - work is carried out more on endurance and strengthening the muscle corset. These workouts include intense cardio and light weight training. For classes, exercises with light weights, but a large number of repetitions are used. For example, or can be attributed to such training.

For beginner girls, it is necessary to alternate strength and general strengthening exercises.

Motivation for newbies

According to statistics, only 30% of newcomers who come to the gym continue their classes, while the remaining 70% give up trying to get their dream body in the first month. A large percentage of girls who left the gym without achieving the desired result are due to simple reasons:

• low motivation;
• there is no clear program of action;
• no results after a month of classes;
• high expectations;
• lack of self-esteem.

So that the girl who first came to the gym does not lose the desire to train regularly, it is necessary to draw up a clear action plan. A convenient class schedule and training program in the gym, the right approach and preliminary preparation will lead to regular visits to the gym and maximum results.

The program in the gym for girls is compiled separately for groups: for beginners and for those who regularly play sports.

And women are very different. Women have a different physiology and, accordingly, for girls in the gym, a different approach and a different training program.
On critical days, it is better for girls to exclude exercises for the press and legs with resistance and replace these exercises with cardio workouts.

How to properly distribute the load on all muscle groups?

The body of a woman is designed so that when playing sports, the lower part of the body (stomach, buttocks and legs) builds muscle mass faster than the upper part. Therefore, in order for all muscle groups to receive a load, we distribute the load evenly.

Figure beautiful girl looks like an hourglass. A narrow waist and wide hips can be formed through physical activity. It will not work to increase the chest, only to tighten the muscular frame, so the main load is placed on the lower body.

We distribute all exercises into groups:

• The first group is legs and buttocks, the share of all tasks for these muscle groups is at least 40%.
• The second group is the back, 20% of all exercises included in the program.
• The third group is the chest, only 10%. To form a beautiful and toned chest, the program must include at least one exercise.
• The fourth group is arms and shoulders. 10% will be enough to form beautiful relief muscles. Agree, a woman should look feminine, so there is no need to pump shoulders and arms. But if you want this particular part to lose weight, then you need to focus on.

Basic training schemes

Sports are considered regular if a person trains at least three times a week, performing the entire set of exercises included in his program. The duration of the training is 1 hour for beginners and 1.5-2 hours for those who have been practicing for more than a month.

Exercises are divided into:

• Basic. They work on several muscles at the same time when performing one exercise.
• Insulating. Only one muscle is being worked out.

The training program for beginners includes only. Let's leave isolation exercises for professional athletes.

In the first month of training, the program will be monotonous. It is necessary to perform the same lesson 3 times a week. From the second month, the specifics will change. For classes aimed at the qualitative study of the desired muscle groups, training will be divided into Day A and Day B.

First month training program

This is an exemplary program for beginner girls, exercises can be selected individually, taking into account the characteristics and wishes.

After a month of classes, the program for girls in the gym changes, the number of repetitions increases by 1-2. And the weight of the dumbbells also increases slightly. Exercises on the legs and arms alternate daily. For example, if on Monday the emphasis is on the hands, then on Wednesday the hands rest and the legs work, on Friday the hands again. Thus, different muscle groups are given maximum load, and then rest.

Every two months, the program must be completely changed, as the muscles get used to the loads, and efficiency is lost.

Implementation specifics

Before you start doing the exercises for the first time, it is better to take a lesson from a professional trainer who works in the gym. Ask to show how each task from the program is performed correctly. Work through each movement under supervision in order to eliminate errors. Improper mastering of the technique is fraught for a beginner with injuries, severe muscle pain and reduced efficiency. If after the first workouts, muscle pain does not go away for several days, then most likely you have chosen the wrong load. After training, the muscles should be felt, but not much.

• Do not move on to the next task while the previous one is difficult.
• Tips for girls who came to the hall for the first time:
• On your first day in the gym, focus on technique over quantity.
• Start with the smallest weights and a small number of sets every day, increasing the intensity.
• Keep a workout diary.
• After you can complete the entire program, try to complete each task to failure (as long as you have the strength).
• Breaks between sets are no more than 1-1.5 minutes.
• Do not work for wear, especially at first, you should increase the load gradually, otherwise the desire to do it will quickly disappear.
• Enjoy training, if you like music, take the player to training.
• Don't skip classes. If for some reason you couldn’t come to training, be sure to work the next day or in the near future. Muscles quickly forget about the load, and it will be very difficult to return to sports after a long break. There is no way to come to the gym - of course, unless the pass was due to illness.

After working out the program for a month, you need to take a break of 6-7 days and only then move on to the next phase.

What mistakes do girls make in the gym most often?

• Classes on the same program for several months in a row. The program must be changed every 1.5–2 months.
• There are no breaks. Some beginners think that the more the better, and they work out 6-7 days a week - this is fundamentally wrong, the muscles need rest. The best option is to go to the gym every other day.
• They are afraid to pump up a large volume of muscles and therefore neglect strength training and focus exclusively on cardio training. In order to pump up a large amount of muscle mass, athletes work with large weights and take special drugs. Due to physiological characteristics, a woman cannot gain large muscle mass without these conditions.
• Work aimed at only one muscle group. A well-designed program should include work on all muscles.
• Taking on a lot of weight right away is a big mistake. It is necessary to start weight training with the smallest weight, gradually increasing the load.

Training diary

In order to see the dynamics and have a clear idea of ​​why you came to the hall, you need to have a notebook in which you will detailed program and completed tasks - a journal (diary) of training.

Proper exercise journaling includes:

• date, week number, time spent on training;
• program execution: how many approaches, number of times and with what weighting exercises were performed for each item;
• write down your mood at the end of the workout, whether you have any strength left after completing the entire complex;
• Get on the scale before each class and write down your weight.
• write everything that you consider important: mood, well-being and other indicators that you consider important for yourself.

Most importantly, do not hesitate to walk around the hall with a notebook and a pen, this will only emphasize that you did not just come to the hall for a few days, but set clear goals for yourself and are aimed at long-term classes and a specific result.

In order for the training program in the gym to give a good result, you should approach the first trip to the gym thoroughly. Get advice from an experienced trainer. Create your own personal training program. Keep a diary and do not skip classes, and then the path to the body of your dreams will become an interesting adventure, and not hard, hateful work.

And remember, if the goal of exercising in the gym is to lose weight, then it makes no sense to start training without choosing a balanced diet. For weight loss, not only fitness is important, but also a calorie deficit of at least 10%, but not more than 20%. The body needs energy to exercise.

Enter the gym and you see the same familiar picture: girls are attacking treadmills, and guys are puffing, doing deadlifts. 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? Perhaps you have never thought about the differences between different types training, and just doing whatever. If you have a specific goal, keep reading.

Is your body type pear?

If so, then your thighs and buttocks are honored 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 curvaceous or close to the "hourglass" figure. Then you need a basic training program for girls for 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 the large size of the 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)

Designed for total activation of the glutes, legs and hamstrings, this workout is ideal for developing strength and/or glute volume. 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 breasts.

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. With the right method of influencing the muscles, 8-12 minutes will be enough for you. 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. This is a great way to deal with 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. In a short time, in the mirror you will see not only a completely new, but also an absolutely 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