Trained body of a girl. Training program for girls. Mass gain program

If you look at Instagram, women’s training seems like another planet. Instead of barbells and dumbbells, some kind of elastic bands, instead of squats, and rows with a bench press - strange movements at half amplitude. In fact, this is more marketing of coaching services. Girls are used to believing that they are very different from boys, so it’s easier for them to sell all this strange activity. In reality, the same strength exercises are effective, and you need to concentrate more on working on technique, and less on “female and male” versions of popular exercises.

There are some peculiarities - they lie in the difficulty of women mastering pressing movements for the upper body, and in the peculiarities of proportions. The long legs and short body of most girls do not allow them to develop good squat technique on their own. Hence a lot of moral suffering about “the growth of the legs and the lack of progress in the buttocks.” And what’s also “special” is the attitude - many still believe that women should train easily, and almost practice dancing with a barbell, so that they get a beautiful body. In reality, everything is more prosaic.

Weight loss and fat reduction

Non-professionals love to talk about the fact that there are no fat-burning workouts, there is only a calorie deficit from nutrition. In fact, “metabolic” or fat-burning workouts do exist. It’s just that most gym goers can withstand about two minutes of such training. The only “fat-burning workout” is the circuit, which consists of compound exercises with a barbell weighing approximately 70 percent of your one-rep max. The movements are performed in series of 30-40 seconds without rest, “circles” can be done only 4-5. Such training increases the body's oxygen consumption at rest and speeds up metabolism. And it doesn't practice for beginners.

Regular gym goers must first learn how to do basic exercises and control body position, and only then manipulate oxygen consumption using circuit training. At the start, the classic scheme “2 cardio workouts per week and 3 strength training” is suitable. The plan could be like this:

1. Perform strength training on all muscle groups three times a week. Divide the exercises into planes, or work on the principle of “squat and press day” and “deadlift and vertical press day.” Beginners can do the same set of exercises in simulators; the important thing here is frequency and technique, and not a “super-new” exercise plan and their alternation;
2. Do cardio 2 times a week. Non-professionals like to include here circuit training with your own body weight, or working on cardio equipment, but for a beginner the first type of activity is more likely to be strength training than cardio. Therefore, those who have been working out for less than six months should understand cardio as either walking, jogging, pedaling a bicycle, or all the same, only in exercise machines. The usual recommendation to “do 20 minutes of cardio on free days” is also not enough for everyone. Here we should focus on the textbook half an hour of physical activity a day, which is recommended by WHO to keep us healthy;
3. Seto-repetition “weight loss” regimens should provide a large volume of training activity. To put it simply, the weight of the burden is less. More approaches. Optimally – 4-5 sets of 6-12 repetitions of each exercise with good technique. Do you need circular ones? No, if a person does not have the strength to perform them, or lacks physical fitness;
4. Nutrition must meet two requirements - balance, that is, a sufficient amount of fats and proteins with a reduced amount of carbohydrates, and an orientation toward creating an energy deficit. To calculate your diet, use the Fat Secret or any other application.

Training program for gaining muscle mass

“Wishlists” like “make a nut” or “toned legs and athletic shoulders” are nothing more than gaining muscle mass. It sounds scary for the average person, but the girl has little chance of turning into the Hulk. Even if you remove cardio training, and do weight training in a strength mode, and eat protein, the result will be just an athletic, toned body, and not a monster mass figure.

What to do:

• Train in the gym every other day, no more often;
• Review your diet - at least 3-4 g of carbohydrates per kilo of body weight, and 2 g of protein. If the gastrointestinal tract cannot cope, take enzymes. But you will have to eat, muscles will not grow out of thin air;
• Approaches and repetitions may vary. If a girl cannot gain muscle in any way, working in the usual “bodybuilding” mode of 8-12 repetitions, she is shown low-repetition strength training, in the mode of 4-6 repetitions in 5-6 approaches. For everyone else, the standard 5 approaches, two of which are warm-up.

Workouts for tone

Any health problems are a reason to consult a doctor, and the presence of spinal curvature, injuries, joint pain is a reason to find a qualified trainer. Lack of sports experience is also a reason to contact a coach. A few personal training sessions will be useful if the last physical education lesson took place at school, but there is more than enough energy and enthusiasm.

Power must be orderly. You can’t just come to the gym and randomly run around the machines, calling it a “circuit”.

1. Strength training begins not with a joint warm-up, but with light generalized cardio. We translate - from walking in a stepper, ellipse or pedaling an exercise bike. You only need to exercise for 5 minutes to achieve light sweating, then move on to warming up the joints.
2. The joints are kneaded in the anatomical plane - that is, the elbows and knees are bent and extended, the wrists and ankles, as well as the shoulders and hips - are gently rotated. 9 flexions-extensions or rotations in each joint are enough. You also need to gently rotate your head without throwing it up.

You need to start doing strength exercises with warm-up weights. This is a mandatory rule - they usually start with 40-50 percent of the planned working weight, and add 5-10 kg in leg exercises, and 2.5 kg in upper exercises.

Warm-up is mandatory not only in movements with a barbell, but also in exercises for the back, arms, and even the abs. You need to start pumping it with a smaller amplitude, gradually increasing it.

It is important to rest between exercises according to a timer; those losing weight rest for no more than a minute, everyone else – 90-120 seconds. If the goal of training is to develop strength, you can rest for a longer period of time, depending on how you feel. The program below is suitable for any purpose; it is optimal to use those working weights that a girl can lift with good technique. Remember that for most, the success of a training program will be determined not so much by what the program itself provides, but by compliance with nutritional rules.

Workout 1

Exercise for the rectus abdominis muscle

The exercise is performed from the starting position lying on the floor, the heels are spaced from the buttocks at a distance of 10-12 cm, the feet are literally pressed into the floor. You need to exhale to bring the lower ribs to the pelvic bones and return to the starting position.

Do 3 approaches 15-20 times. Over time, you can add weights - a dumbbell behind your head.

Long back muscles, hamstrings, buttocks

The starting position is taken face down in the hyperextension machine. The body goes down, the spine is perpendicular to the floor. With exhalation - full extension of the torso, with inhalation - lowering down.

Perform 10-20 repetitions in three approaches; over time, you can increase the load by picking up a barbell plate and placing it behind your head.

Classic squat (barbell on back)

Works the buttocks, thigh muscles and center of the body

The barbell is taken from racks located at the level of the athlete’s collarbones. The bar lies just below the upper trapezius muscles so that the back can remain tense. The grip on the bar is tight; there is no need to bend your wrists back. As you exhale, the barbell is removed from the racks by extending the knee joints, a step is taken back and the legs are spread to the sides. Next, the pelvis goes down with an exhalation, and the knees move to the sides and bend. The optimal depth of lowering of the pelvis is the one at which the back remains straight and there is no rounding in the lumbar region. You need to stand up with an exhalation, resting your entire foot on the floor.

If your heels come off during a squat, you need to pay attention to the width of your feet, pick up weights on the platform, and stretch your ankle joints. If the main problem is bringing your knees inward, you should work in a narrower stance.

Squatting training begins with calf extension in a machine, then a squat without weights, a goblet squat with an apparatus on the chest, work in a Smith machine, and finally a barbell. The goal of mastering this chain is to develop mobility of the knee, ankle and hip joints, as well as strengthen the muscles.

Back muscles work

Starting position – sitting on a machine bench with your feet fully resting on the floor. Then, while exhaling, you need to begin to pull the shoulder blades towards each other and towards the spine, and by contracting the back muscles, bring the handle of the exercise machine to the chest, and then return it to its original position.

It is important not to start with your biceps, by bending your arms at the elbow.

Works the buttocks and hamstrings

You need to sit next to the bench, place your shoulder blades on it, and rest your feet on the floor. Then you should lift your buttocks off the floor and get into the “spine parallel to the floor” position. At the same time, the shoulder blades should not “ride” forward along the bench. You can hold the weight with your hands. Beginners sometimes learn this movement without a barbell before starting to use it. If placing the bar on your hips is not comfortable, you need to wrap it with a special pad, or use fitness mats.

An assistant delivers the barbell from the racks to avoid injury. Even if it is a 20 kg bar, insurance is still required. The movement begins by tightening the shoulder blades and “pressing” the pelvis into the bench, then the assistant lifts the barbell onto straight, outstretched arms, with a grip slightly wider than the shoulders. Lower the barbell to the chest, in the solar plexus area, until it touches the body and the bar. The forearms are positioned at an angle of 45 degrees to the body. The barbell is pressed out in one powerful movement.

After completing all repetitions, an assistant helps return the bar to the racks. To avoid shoulder injury, you should not press on a “flat” back; your shoulder blades should remain pressed, not your lower back.

This is a shoulder exercise. You need to stand up straight, slightly bend your elbows, lean forward slightly, and abduct your forearms to the sides. As soon as the forearm reaches parallel level with the floor, the movement stops and the dumbbells smoothly return to their original position.

Workout 2

Core muscles

Lie down on a bench, or take a lying position, fixing your hands behind your head (you can grab some kind of support), while exhaling, using the force of your abdominal muscles, bring your legs to the waist line, and slightly twist your pelvis to the lower ribs. As you inhale, lower it back down. The movement should not be carried out due to inertia; you should not swing your legs.

Perform 3 sets of 10-20 repetitions.

Completely repeats what was done in the first workout.

Lunges with dumbbells in hands

Hips and buttocks

Stand straight, feet under your shoulders, dumbbells in your hands. Take a step back, maintaining the distance between your hips, and lower your body down by bending your knees. At the lowest point, the thigh of the “front” leg is parallel to the floor.

You need to perform the same number of repetitions on each leg.

The body is tilted, the free hand rests on the bench, the working hand is with a dumbbell at the side. By bringing the shoulder blade to the spine, the dumbbell is pulled towards the belt as you exhale. On inhalation, it goes down.

The movement begins with the work of the shoulder blade, and not with a turn of the body.

The barbell is placed on the floor, the grip is slightly wider than the shoulders so that the hands are on the outside of the hips. The grip is strong, straight, and you can use straps. At the start, the bar touches the ankle. Then the pelvis lowers slightly, the weight is transferred to the heels, and, resting her feet on the platform, the athlete removes the bar from the floor without relaxing her back. Due to extension in the hip joint, the bar rises to the level of the “trouser pockets”, and then smoothly lowers back.

You can use a straight or incline bench. First, tighten the shoulder blades to the spine and lower them to the pelvis, then lower the arms slightly bent at the elbows until the forearm is parallel to the floor, lowering to the sides. Then – bringing your arms together in front of your chest.

The exercise can be replaced with dips if you have enough strength training for this. First you need to sit on the bench, lower your buttocks lower, the edges, and bend your elbows. Forearms are parallel to each other. Then push up to the starting position. The legs can be straight (difficult option) or slightly bent at the knees.

Workout 3

As in the first workout, 15 repetitions in 3 approaches.

Hyperextension

Same as workouts 1 and 2.

Hips, buttocks, and long back muscles

The movement is mistakenly considered a squat, but in fact it is a deadlift. You need to take the dumbbell in straight, outstretched arms, place your feet on the most comfortable wide stance, and lower your pelvis below your knees, touching the floor with the dumbbell; from this position, place your back at a slightly angle so that your arms are straight and perpendicular to the floor. By straightening your knees and hip joints, you need to fully straighten, returning your spine to a vertical position.

Back muscles work

The barbell is taken from the racks, the height is at mid-thigh level. Step back and bend forward so that the angle is approximately 45 degrees. Further, the movement resembles the work in all back exercises - the shoulder blades are pulled towards the spine, the barbell is brought to the lower abdomen, then the reverse movement.

The barbell is taken from the racks to the chest, the grip is slightly wider than the shoulders. Forearms are perpendicular to the floor. The barbell is pressed up behind the head and lowered to the starting position.

Romanian deadlift

The movement is also called the “Romanian thrust”. The barbell is lifted from the racks, as in a bent-over row, but the movement itself resembles a deadlift. Due to flexion at the hip joint, the bar lowers to a comfortable depth and then returns back.

An effective exercise for pumping up the buttocks.

Turn your face to the exercise machine, put a special belt on your leg and attach it to the lower block. Take your leg back and return it back.

Cardio training

The greater the body weight, the less impact load on the joints should be. Those who are overweight should not perform explosive exercises, but rather pedal an exercise bike, walk on an elliptical machine, or use a rowing machine.

Buying a membership and preparing your gym bag is only half the battle. In order for trips to the gym to be crowned with positive results, it is necessary to think through an effective training program in advance and strictly adhere to it throughout the entire period of visiting the gym. You can independently create an individual schedule and set of exercises, or you can use the recommendations of experienced trainers and get the maximum benefit from sports activities.

In the article we will present the most effective training programs, consider the features of playing sports during the menstrual cycle, and understand the role nutrition plays in achieving an ideal figure.

Before moving on to the list of exercises, let’s note the main points of training for girls and dispel some myths.

1. Exercising in the gym will not make you look more masculine. Many girls refuse to train in fitness clubs due to fear of the appearance of impressive muscle volumes. This opinion is erroneous, since it is impossible to achieve such results without the use of anabolic steroids, but it is possible to make your figure more attractive. The level of the hormone testosterone, which is higher in men, also plays an important role. You can make your figure more athletic, but you won’t be able to get male muscles.
2. The program must include both basic exercises and those for a separate muscle group.
3. Training should take place 2-3 times a week with an interval of 1-2 days. Daily loads are unacceptable for beginners.
4. The number of repetitions and approaches depends on the goal that the girl is pursuing. If the main goal is to lose weight or work on the relief, then you need to use light weights and focus on the number of repetitions. Girls who want to gain muscle mass should increase the load, while reducing the quantitative indicator.
5. Between exercises and repetitions, it is necessary to give the body a break. The rest time also depends on the goal being pursued. And to reduce weight and build muscle, rest between repetitions should be no more than a minute, and between exercises 1.5 or 2.5, respectively.
6. Before each workout, you need to stretch, preparing your body for subsequent loads. Jumping rope, running, squats or other basic exercises should be performed for 5-10 minutes. It is recommended to do the same at the end of the workout.
7. Before training, you need to create a training diary in which you need to prescribe the program and indicate the desired results.

Effective workouts for girls in the gym

Programs can be divided into two types: working on the whole body at once and working on individual muscle groups. For beginners, the first option is preferable, since in this way you can capture the entire body at once and gradually bring it into the desired shape. At first, you should not focus on any specific part of the body that you consider the most problematic. Graduation is important in everything, and you need to start by training all muscle groups.

Full body workout program

The program’s set of exercises is aimed at working all muscle groups within one session. You must visit the gym at least 2 times a week, training duration is 1 hour 10 minutes. Ten minutes are allotted for warming up before and after the main lesson.

The training must take place strictly according to the plan. As soon as the set plan is overcome with ease, you can begin to increase the load and increase the repetitions. And after 3-6 months you can move to the next level.

Video - Workouts for girls in the gym

The first day

Program:

• warm-up for five minutes;
• bike 7 minutes;
• abdominal crunches 3 sets of 10 times;
• Romanian barbell deadlifts 3 sets of 12 reps;
• in a standing position, dumbbell raises 3 sets of 12 times;
• bench press with a medium grip, 12 reps;
• pull-down of the upper block to the chin 3 sets of 12 times;
• classic squats with a barbell 3 sets of 10 times;
• stretch for five minutes.

Second day

Program:

• warm-up for five minutes;
• hanging leg raises to work the abs 3 sets of 10 times;
• bike 7 minutes;
• in a half-bent position, dumbbell raises 3 sets of 10 times;
• Lower pulley pull-down to the belt 3 sets of 10 times;
• push-ups from the floor at least 10 times;
• squats with a barbell 3 sets of 12 times;
• on a bench in a lying position, dumbbell press 3 sets of 10 times;
• warm up for five minutes.

Split program

For those who have been working out the whole body at once for several months and have achieved positive results, you can consider the Split program. Its essence is to work on certain muscle groups. The training plan is drawn up in such a way that only one muscle group is worked out once every 7 days.

We will describe a workout designed for going to the gym three times a week with a one-day break - Tuesday, Thursday, Saturday. Each session we will work on a new muscle group.

Day one – Tuesday

The muscles we focus on are the abs, buttocks and legs. In our work we use exercise machines, dumbbells and barbells. The number of repetitions for each exercise is 10–15 times.

Program:

• warm-up (run for 6 minutes);
• lying on an incline crunch bench;
• Romanian deadlift;
• squats;
• lunges;
• lifting the legs with emphasis on the elbows;
• leg press;
• crunches in the simulator;
• warm-up (run for 6 minutes).

Day two – Thursday

We train our backs. In our work we use exercise machines, dumbbells and barbells. The number of repetitions for each exercise is 13–15 times.

Program:

• warm-up (push-ups 20 times);
• pull-up;
• traction of the lower block in a sitting position to the belt;
• traction of the upper block in a sitting position behind the head;
• squats;
• pulling a dumbbell with one hand to the belt in a half-bent position with support;
• pulling the barbell to the belt in a half-bent position;
• warm-up (run for 6 minutes).

Day three – Saturday

The muscles we focus on are chest, shoulders, triceps. In our work we use exercise machines and dumbbells. Number of repetitions 11–14 times.

Program:

• warm-up (running for 5 minutes);
• Incline dumbbell press;
• push-ups (as many as you can learn);
• raising dumbbells to the sides;
• lifting dumbbells while lying on your back;
• seated dumbbell press;
• arm extensions with dumbbells in a standing position (alternately with each hand);
• triceps extensions on a block;
• warm-up (squats 10 times).

You can choose the days of classes yourself, the main thing is not to forget about one day of respite between them. You can also swap the muscle groups that will be emphasized, and start, for example, with training your back, and end the week by working your stomach and legs.

Exercise and the menstrual cycle

Critical days do not interfere with training and you can safely continue training even on these days. However, it is worth keeping in mind which activities are most effective in a particular period of the menstrual cycle, before and after it.

One month can be divided into three phases:

• menstrual (1–6 days);
• post menstrual (7–13 days);
• ovulation (14–28 days).

Stretching muscles and ligaments is the best option for the first phase. You can also do body flexibility exercises.

The second phase allows for speed and endurance training. Also during this period, an increase in power load is allowed.

Is it important to eat right?

Don't underestimate proper nutrition. On the path to an ideal body, not only strength training and daily routine are important, but also the presence of healthy food in the diet, and even better, its predominance. A healthy diet will help make your shape more attractive and improve your immunity.

If the main goal of training is weight loss, it is necessary to reduce the amount of food consumed that contains calories. But to build muscle, their number will need to be increased.

To give your body definition, you must monitor your diet and drink enough water. On the day of training, you need to knock out up to 2 liters of clean water, and on normal days up to 1.5. It is important not only to count calories, but also to monitor the ratio of proteins, carbohydrates and fats.

To achieve the desired result, you need to create an effective training program. Only properly selected exercises, strict adherence to the exercise plan and proper nutrition will help get your body in good shape.

When working on a figure, an integrated approach is important, and the exclusion of at least one component can significantly slow down the achievement of results, or even make them impossible.

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To create an effective set of exercises, it is necessary to take into account the purpose of future training, health status, and whether you have experience working out on exercise machines and with weights.

Exercise programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic activity.

A woman’s hormonal background affects the results of her workouts in the gym. The female body has low testosterone levels, so gaining muscle mass is slow.

During menopause, women are prohibited from following strict diets that disrupt testosterone production.

Excess estrogen disrupts fat metabolism leading to weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to significant loss of body fat, can disrupt the course of menstruation. If they are accompanied by pain, exercise in the gym should be temporarily stopped.

Warm-up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. Warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of joints and the spine, bend over and twists of the torso, swings or circular movements of the arms and legs. An effective warm-up complex increases body temperature and heart rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

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

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

Features of training for beginners

For women who are working out in the gym for the first time, exercises on machines should be included in the training program. The main goal of the first classes is to develop the correct technique for performing the exercises safely.

Beginners’ muscles do not know how to contract effectively, so exercises with exhausting loads and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously hold the pelvic floor muscles under tension, especially when placing stress on the body in an upright position.

Features of training for women after 40 years

A gym training program for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to use all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of movements, so block exercise machines, dumbbells and fitness equipment are used in classes. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Does a woman need exercises with barbells and dumbbells?

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

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

You should not be afraid of significant weight gain when lifting heavy weights; low levels of testosterone in the female body protect against this problem.

First workouts for women: losing weight

Based on the principle of “do no harm,” a weight loss training program should be adapted to the physical and age characteristics of the body. To do this, a test load is given in the first lessons.

If completing the planned number of repetitions is difficult, you need to reduce one approach at a time in the entire complex or in those exercises that are especially difficult to cope with.

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

In this case, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract the age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first training when gaining weight is to master the correct technique of performing exercises and to involve a complex of small stabilizer muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells; the working weights of the equipment must be increased in subsequent workouts.

In initial classes, it is enough to perform exercises on simulators with moderate load, 2-3 sets of each. In the warm-up set, a larger number of repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the session varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

The lever pull in the simulator significantly loads not only the latissimus, but also the trapezius muscles of the back. This simulator will successfully replace pulling a barbell or dumbbells to the stomach.

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

On your feet

Classic squats with a barbell are one of the most effective exercises to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat on a hack machine and also do leg presses on a machine.

To increase the tone and volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg raises in the simulator. Women should remember to engage their calf muscles by performing standing calf raises.

In your arms

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

The beautiful shape and volume of the biceps will be ensured by curling the arms with a barbell while standing.. Dumbbells make it possible to load the biceps brachii muscle in a sitting position at an incline, and curls on a biceps machine increase the intensity of the arm workout.

On the press

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

For women who are working out in the gym for the first time, exercises on machines should be included in the training program.

The fat layer in the lower abdomen is reduced by lifting bent legs in a machine that has elbow rests. The abdominal muscles, which are responsible for a slim waist, are well worked out by the torso machine and body turns with a body bar.

Gym workout chart for women

Gym training program
Item no.	Exercise name	Approaches	Repetitions
Workout 1 (muscle tone)
		5 minutes
1	Lever traction in the simulator	3	10-12
2	Vertical row on a block machine	3	15
3	Chest press in the machine	3	10-12
4	Raises with dumbbells while lying on a bench	3	15
5	Leg press in the simulator	3	10-12
6	Leg curls on the simulator	3	15
7	Leg curls in a lying machine	3	15
8		3	12-15
9	Regular crunches	3	20
10		3	50
11	Walking uphill on a treadmill	30 min
Workout 2 (circuit)
	Warm-up: orbitrek	5 minutes
1	Horizontal row on a block machine	3	15
2	Dumbbell press while lying on a bench	3	15
3	Standing dumbbell curls	3	15
4	Arm extensions on a block machine	3	15
5	Leg extensions on the machine	3	15
6	Leg curls on the simulator	3	15
7	Raising bent legs on the simulator	3	15
8	Orbitrek	30 min
Day of rest
Workout 3 (strength)
	Warm-up: exercise bike	5 minutes
1	Bench press	4	10
2	Squats	4	12
3	Bent-over barbell row	4	10
4	Standing barbell curls	4	10
5	Arm extension with dumbbell up	4	10
6	Barbell deadlift	4	12
7	Reverse crunches	3	15
Day of rest
Workout 4 (working out problem areas)
	Warm-up: orbitrek	5 minutes
1	Lunges with dumbbells	3	15
2	"Gluteal bridge"	3	20
3	Leg raises on the simulator	3	20
4	Bench push-ups	3	15
5	Bent over arm extension with dumbbell	3	15
6	Arm extensions on a pulley machine with a cable handle	3	15
7	Oblique crunches while lying on the floor	3	20
8	Torso twists with a bodybar	3	50
9	Lateral bending of the torso	3	20
10	Exercise bike	20 minutes
Cardio training (60 minutes)
1	Warm-up: walking on a treadmill	5 minutes
2	Orbitrek	15 minutes
3	Interval walking on a treadmill	35 min
4	Exercise bike	10 min
5	Cool down: walking on a treadmill	5 minutes
Day of rest

Circuit training

The circuit training program in the gym is used by women to lose weight without losing muscle mass. Circuit training consists of 6-10 exercises that cover the entire musculature of the body, sometimes muscles are worked locally on different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To obtain a tangible result, you cannot exercise to failure, and you must also follow the technique and have experience in training.

Cardio training

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

A well-equipped fitness club offers a large selection of equipment for aerobic exercise:

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

Cardio training is long-term; you should start with walking, which gradually increases the load on the heart. For training, one or several simulators are used, with different operating times.

Split training

The essence of the method is to train muscle groups separately during the week. So on Monday the biceps and back muscles are loaded, on Wednesday - the quadriceps, calves and shoulders, and on Friday the pectoral muscles and triceps are left. The lesson consists of several exercises for each muscle group, the number of approaches and repetitions determines the final goal of the training program.

Split training is effective for gaining weight or shaping your figure, and when losing weight - for targeted work on problem areas. The separate training system is not suitable for those who have just started training or often miss classes.

Power training

For women, a strength training program in the gym consists of basic exercises, taking into account body type and age characteristics. The main part of the workout includes 5-6 exercises, performed in three approaches.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to complete the planned number of repetitions without compromising the correct technique. If the next day you feel muscle stiffness, you need to slightly reduce the working weights during your next workout.

Proper nutrition during active training

The caloric content and composition of the daily diet should correspond to the goals of training in the gym. When training for weight loss, you should not allow severe reductions in calorie intake, so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of “clean” body weight, that is, without taking into account the weight of fat. Most of your daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy and also an important component of muscle growth, so they account for up to 50% of the daily calorie intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before the afternoon snack and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All basic nutritional components are divided into three main meals and two low-calorie snacks.

Does a woman need proteins and gainers?

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% protein or more are called proteins and are added during training for muscle growth and during strict diets.

Protein shakes are easily digestible, help cope with hunger and provide the body with essential amino acids for the growth and preservation of muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but is not advisable if you have problems with rapid weight gain. Women who have a thin physique or who do not have the opportunity to eat regularly need to balance their daily diet with a gainer.

Important: Protein if consumed incorrectly is harmful to health, so when choosing a sports supplement, you should consult a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work at increased intensity. An important meal to eat is a snack 30-60 minutes before training.

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

• Breakfast - an omelet with a couple of eggs and oatmeal with milk.
• Snack – a glass of fruit juice.
• Snack – a small apple or tangerine.
• Lunch – a portion of boiled fish with rice and vegetables.
• Afternoon snack – cottage cheese or drinking yoghurt.
• Before training - a small banana.
• After class - a gainer or protein shake, depending on the time of training.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the rest day, the diet should ensure complete recovery and growth of muscle mass:

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

Eating on the day of cardio training creates the conditions for achieving maximum fat burning. You must not eat any food before or for an hour after class.

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

• Breakfast – rice with vegetable salad.
• Snack - vegetable salad.
• Lunch – lean meat, some buckwheat porridge and fresh vegetables.
• Afternoon snack – unsweetened yogurt with 1/2 teaspoon bran.
• Dinner: cottage cheese casserole and unsweetened yogurt, or optionally a protein shake.

When to expect the first results

An excellent result of a month of persistent strength training is about 400 g of new muscle mass. By building no more than 100 grams of muscle per week, women should not expect immediate visual effects when gaining weight.

The effect of daily exercise on improving tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

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

Visible results appear after just a few regular sessions.. Reducing your daily calorie intake and high-intensity training can help you lose up to 1 kg of excess weight per week.

The training program in the gym should correspond to the goal that the woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the woman’s physiology and physical capabilities.

To ensure that the first results of training are not long in coming, you need to carefully plan and strictly follow your diet. Expert advice will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, watch the video:

3-day split program, watch the video:

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 is 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 sets 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 should 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 doing the exercises, be sure to spend 10 minutes warming up and 10 minutes on the 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.

Losing weight or cutting is an important and inevitable process in the life of any athletic girl. Some people want to get rid of extra pounds, while others just want to dry out and get the coveted relief. Before starting this process, you should create an individual set of exercises in the gym for girls to lose weight, taking into account the characteristics of the body.

It is also worth remembering that even a program from a famous trainer will not be effective if you do not adhere to proper nutrition and do not limit yourself in food. The number of calories you consume should be less than the amount of energy you expend during your workout.

Cardio workout

First of all, determine which one - ectomorph, mesomorph or endomorph. In other words, how prone your body is to gaining weight, and how quickly you lose extra pounds. If losing weight is a difficult process for you, then in addition to strength training exercises, you should add cardio. Ideally, it is better to do this in the morning, having a snack with a protein shake or amino acids, and after completing the session you can have a full breakfast. Cardio sessions should be done at a moderate pace; brisk walking or leisurely running will do. Such exercises can be successfully performed both within the walls of the gym and on the street. Execution time – from 30 to 80 minutes.

Of course, not everyone is comfortable working out in the morning, so you can do cardio after strength training or at any other convenient time. The number of such classes per week is set individually depending on the girl’s shape and the final period of weight loss. The optimal amount of cardio training is from 3 to 5 per week.

When losing weight, one of the common mistakes girls make in the gym is spending too much time on the treadmill, forgetting about strength exercises and. By training to the point of exhaustion, you can only worsen your own metabolism and put your body in a state of stress. Everything should be in moderation, and cardio too!

How to train girls to lose weight

There are two approaches to strength training in the gym to lose weight. The first is to exercise at the same pace and not reduce the working weights, and the second is to reduce the working weights, but increase the intensity of the workout, that is, do more repetitions per approach and reduce rest time. If you are afraid of losing muscle mass, lose weight easily and consider yourself an ectomorph, then it is better to stick to the first method. And for girls who have difficulty losing the kilograms they have gained, it is worth building their training in the second way.

Also useful when losing weight:

• conduct circuit training
• use the principles of superset, triset
• perform a delay in the last approaches in the negative phase, that is, in the tension phase
• train in a pumping style, causing a rush of blood to the target muscle
• focus on problem areas and train them 2-3 times a week
• use a lot of isolation exercises

A set of exercises at a strength pace for weight loss

It is worth noting that there is no universal set of exercises for losing weight. Girls should remember that for maximum effectiveness, at each gym session they should perform at least 1-2 basic exercises and 3-4 isolation exercises.

Legs (with emphasis on the front of the thigh, buttocks)

Shoulders, chest, biceps

Legs with emphasis on the back of the thighs, buttocks

Back, triceps

At the end of each workout, press for 5-10 minutes. The upper body can be trained once a week, simply varying the complexes each week.