When choosing strength training for a girl, the main thing is the goal. Typically, women are not interested in as much muscle growth as men. The fair sex does not want to “pump up”, but to “tighten muscles” and at the same time lose weight. This problem is best solved by group strength training.
The most effective lessons are those using small weights and basic strength exercises (squats, push-ups, etc.) “Such training is safer for female physiology,” says Ruslan Panov, expert methodologist for group programs at the federal network of fitness clubs X-Fit. — In the gym, exercises are often done with critical (maximum) weights, which creates maximum tension in the abdominal cavity and pelvic floor. This, in turn, is fraught with problems with the reproductive organs.” Group classes are accompanied by upbeat music and include many different exercises, so you won’t get bored.
If a woman wants to make the training process more varied, then it is worth adding such calm areas as yoga and Pilates. In the gym, you should choose weights that are no more than half your body weight.
Best Strength Workouts for Women: Pump
This program was developed by the fitness company Les Mills and has clear rules. The main attribute of the workout is a special stacking barbell weighing from 0.5 to 50 kg. A distinctive feature: the exercises are performed at a fairly fast pace (compared to the gym) and do a lot of repetitions. In an hour, all muscle groups are worked out in turn: legs, buttocks, back, abs, chest, shoulders, arms. “Simple exercises are used, mostly basic and symmetrical,” says Ruslan Panov. “This makes it possible to focus on the sensations of tension and quality technique. We work at different paces, with continuous approaches reaching 7 minutes.”
Due to the pace and a large number of repetitions, the main muscle groups are perfectly worked out and endurance improves. So exercisers develop muscles and burn fat at the same time. The training quickly gives an effect, for which women come to strength training. So Pump can safely be considered a hit in strength training for girls.
Training program for men at home without equipment
As an example, let's look at a set of exercises for beginner athletes.
The best way to start your workout is by running. It will be enough to jog at an average pace for 1-2 laps (800 meters), or 5 - 10 minutes.
After jogging, you should do a warm-up aimed at warming up, stretching ligaments and muscles.
The warm-up complex includes the following exercises:
- Rotations and tilts of the head.
- Rotation of the shoulder joints.
- Rotation of elbow joints and hands.
- Rotation and bending of the torso.
- Bend the torso forward without bending the knee joints (you should touch the floor with your hands).
- Lunges (longitudinal and transverse half-splits).
The next stage is relay exercises, which are very useful for overall development.
- Accelerations or sprints.
- Shuttle run.
After warming up, you can start doing strength exercises.
During the first workouts, the number of approaches can be small - 1-2 approaches with any number of repetitions, which is selected individually, as well as breaks between exercises and approaches.
Subsequently, the number of approaches, exercises and repetitions should be increased, and rest time reduced.
- Push-ups (classic).
- Push-ups with narrow arms.
- Wide stance push-ups.
- Vertical push-ups (house).
- Reverse push-ups.
- Burpee full cycle in motion (with push-ups and jumping forward).
- Squats.
- One leg squats.
- Lunges (can be done on the spot).
- Jumping onto a hill.
- Twisting.
- Lying leg raises.
- Side plank pelvic lift.
- Plank running.
- Hyperextension on the floor.
And also read, options for dynamic bar →
Body Sculpt or Super Sculpt
The content of the lesson is similar to Pump. But this program does not have a strict format, so each coach can make his own adjustments to it. It is structured like interval training: we do exercises either quickly or slowly, the length of the approaches is shorter than in Pump.
Here you can pick up not only a barbell, but also any weights - dumbbells, body bars, shock absorbers. The exercises are the same classic strength exercises: squats, lunges, push-ups, bench presses. The whole body is worked out, both the lower part and the upper part. In general, we get the same desired effect: strengthening muscles and burning fat. But the load here will be lower than on Pump, so it may take longer to achieve the goal. But it won’t be so difficult for beginners.
A set of exercises with dumbbells for home workouts for girls
With dumbbells at home, women can do exercises on any part of the body:
| squats with dumbbells - feet shoulder-width apart, feet parallel, squat until your thighs are parallel to the floor, moving your pelvis back and leaving your back flat. |
| lunges with dumbbells , walking around the room, to work out the hips and buttocks. |
| swing your leg to the side with a dumbbell pressed to your hip in your hand. |
| pushing your legs up . Starting position: standing on all fours on the floor, hold a dumbbell under your knee. Raise your bent leg up to 90 degrees so that your heel points to the ceiling, and return it down. |
| stepping onto a stand with dumbbells. |
| Dumbbell bench press in a lying position . Starting position – arms with dumbbells at the top perpendicular to the body, while inhaling, bending your elbows to the sides, lower your hands to your shoulders, and while exhaling, lift them up. |
| standing dumbbell press . Starting position: Place the dumbbells slightly above shoulder level. As you exhale, press up, bringing the dumbbells together at the top point. While inhaling, return to the starting position. |
| swing in front of you and to the sides with dumbbells until parallel to the floor with straight arms. The elbows need to be slightly bent, removing tension from them. |
| row of dumbbells to the chin - from the bottom point, pull the hands with dumbbells to the chin, pointing the elbows clearly to the sides. |
| Romanian deadlift with dumbbells in hands - feet parallel to each other, bend while inhaling, tensing your abs, abdominal muscles, lowering your arms down to the floor, move your pelvis back on bent knees, but do not perform a squat, then straighten up. |
| Bent-over dumbbell rows to work the latissimus dorsi muscles. |
| arm lift with dumbbells for the back muscles - the same position, only straight arms should be extended downwards, elbows slightly bent. Raise your arms to the side with your elbows up. |
| “hammer” curl for pumping up the biceps - take a dumbbell in each hand, bend your elbows while standing or sitting. Perform dumbbell curls with biceps. |
| extension of arms with dumbbells from behind the head in a standing or sitting position. Take one dumbbell in both hands, bending them, placing the weight behind your head. |
Training for problem areas
These classes are suitable for those who want to correct specific problem areas. It uses both basic exercises and isolated ones, which involve a small number of muscles. Due to this, despite the strength nature of the exercises, the exercises effectively dry fat in problem areas and tighten them; muscle relief is a secondary task here. Here, weights are used less often, exercises with your own weight, on the ground, and static are used more. These are all workouts such as Lower Body (legs, buttocks, abs), Upper body (back, chest, abs, arms), Abs/Core (stomach, lower back), ABL (abs, buttocks, legs), Bums (buttocks, thighs) and etc.
Training without machines: how can you increase the load?
Complete the exercises by making them more challenging with the following attributes:
- Tape and tubular expanders . The more elastic the “rubber” is, the greater the load it will give. When choosing an expander , consider what exercises you will perform with it.
- Any weights you find at home : fitness equipment (dumbbells, weight plates), 5-9 liter water bottles, backpack with books, etc. Furniture can also act as weighting agents. “The sofa is perfect for doing leg presses while lying on your back and chest presses,” says Sergey Kotov. - Climb under the cabinet and “drop” it on yourself. Pressing from this position will give you a good advantage in a home training format. Five-liter water bottles for shoulder flyes and 30-liter bottles for lunges are a great solution. The wife and children are also suitable as weights for push-ups and squats.”
- Asymmetrical exercises (squats on one leg, push-ups on one arm, etc.) . “In this option, the technique of performing the exercise is critically important; if you have not tried similar exercises before, consult a specialist,” warns Ivan Ermolaev.
- Using non-standard angles.
“You can also use extreme angles when performing exercises, which will provide the low-repetition training that is so necessary for developing strength abilities. For example, push-ups upside down against a wall. It will work your shoulders no worse than the seated shoulder press. There’s also pistol squats on one leg,” says Sergey Kotov. - Partner. “Ask a friend in self-isolation for help: you can create additional load in the exercises with the help of a partner,” says Ivan Ermolaev. - Pay close attention to this type of exercise. The angle of pressure, strength and adjustment to the partner will avoid injuries and overload of ligaments and joints.” Don't know how to involve a partner in your workout? Here are some ideas for pairs exercises .
In any case, be sure to monitor your well-being and exercise technique.
Functional training
This training has a completely different format. It uses body positions and movements necessary for a person in everyday life. For example, get up from a chair, take a child in your arms, open a door, jump over a puddle. These functional movements are not trained with classic strength exercises.
“The class includes basic body positions that require balance, functional strength, and reactivity,” says Ruslan Panov. — The body’s stabilizing muscles are also included in the work, which, like the moving muscles, need to be worked out. The difficulty of training stabilizing muscles is that they are activated at an unconscious level. We can force external muscles to work by deciding “now I will bend my arms or straighten my legs.” Stabilizers only work in so-called exercise progressions. We take basic body positions and make progressions, such as balance. This trains the stabilizers to turn on when, for example, we slip. Functional training prepares the body for unexpected environmental changes.”
The movements in functional training are natural, moreover, this training prepares the body for an injury-free life. If you have problems with your back or knees, then it is better to prefer these classes rather than strength group classes. At the same time, they perfectly strengthen muscles and burn fat. Girls should add this activity to their list of hits along with Pump.
Bodyweight exercises for home workouts for girls for a week
In home workouts for girls, especially for beginners, it is enough to learn how to work correctly with your own weight in order to get rid of extra centimeters on the stomach, sides and hips. It is better to divide all exercises into several categories and perform them according to the class schedule.
| Lower body exercises | |
| Squat - you need to perform it by moving your pelvis back so that your back remains straight and your knees do not protrude beyond your toes. | |
| Standing lunge back . Lunge with your knee touching the floor, the main thing is that your knees also do not go beyond your toes. | |
| Single leg glute bridge Lift your pelvis off the floor by tensing your gluteal muscles, without bending your lower back. | |
| Standing calf raise from an elevated position. Foot positioning – toes are elevated, extending a few cm. The rest of the foot is below this level. | |
| Side lunges – feet together, hands on the waist. A step-lunge is taken to the side, the back remains straight, the supporting knee tries not to go beyond the toe. | |
| Plie squat on the inner thigh - wide stance, toes apart. Perform the squat deep down, knees should be turned to the sides. The pelvis does not go back, but is twisted under itself. At the lowest point, linger for 1-2 seconds. and return to the starting position. | |
| Upper body and core exercises | |
| Push-ups - arms slightly wider than shoulder-width apart, elbows straight, feet on toes, body straight. When bending your elbows, touch your chest to the floor, do not bend your lower back, look at the floor in front of you, return to the starting position. | |
| Reverse push-ups - find a support point, it can be a chair, sofa, turn your back to it, place your hands with your fingers towards you. Extend your legs straight forward without sitting on the floor. Bend your elbows to lower your body, then straighten and return. To make the exercise easier, you can leave your legs not straight, but bent at the knees. | |
| Plank – lying on your hands (or elbows), palms on the floor under your shoulders, knees straight, back not arched. Tension should be felt in the abs and buttocks, the body represents one straight line. | |
| Leg raise while lying on your back . The legs need to be lifted off the floor, straightened, raised up until an angle of 90 degrees is formed with the body, and lowered. The lower back should be pressed tightly to the floor. To make it more difficult, you can not lower your legs to the floor, but hold them above it. | |
| Bicycle twist . Starting position - lying on your back, hands behind your head, body slightly raised, legs also lifted off the floor. Alternately turn your body left and right, bending the corresponding leg. | |
| “Superman” - lying on his stomach, body straight, face down. Straining your back, simultaneously lift your body, chest and legs. Hold at the top for a few seconds and lower back down. | |
| Cardio exercises | |
| Burpee - bend down, reach your hands to the floor, jump your legs back into a push-up position, lower yourself completely to the floor, touching it with your hips and chest, jump your legs back to the starting position and jump up, clapping behind your head. | |
| “Climber” – the same emphasis while lying down as in the plank. Alternately, you need to bend each leg at the knee and pull it towards your chest. Change legs as quickly as possible. | |
| Running in one place with high knees - try to raise your knees to your chest as often and as high as possible. | |
| Swing your knees to your chest at a fast pace. With each swing, sharply lower your elbows down to your knees. | |
| Jumping Jack - jumping while simultaneously spreading your legs and arms to the sides. | |
Power yoga
It cannot be classified as active strength training - it has a completely different mode of work. The focus here is not so much on “pumping up” muscles and burning fat, but on the harmonious development of the whole body, during which both the muscles and the fat layer are naturally corrected. Static load is used.
“The founder of power yoga, Beryl Birch, has developed a set of asanas that are technically simple, but with a hold of up to 80 seconds each,” explains Ruslan Panov. “This shifted the emphasis of the load to the strength side. The difference from Hatha or Iyengar yoga is precisely the static tension.” In general, this direction is for those who cannot or do not want to perform full-fledged strength exercises in dynamics, or additional, unloading training for everyone else.
Get physically stronger
An increase in muscle strength makes any woman much less dependent on outside help in the most ordinary everyday situations. There is no need to move furniture - the new features will be useful for daily homework. According to various estimates, even moderate strength training can increase muscle strength in women by 30-50 percent
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Myths about strength training
This type of activity is still considered a purely male occupation. This is due to persistent myths. Find out why you shouldn't trust them.
Pilates
For some reason it is considered something easy like stretching and breathing exercises. But in reality, everything is radically different. “Professional fitness has never considered Pilates as a recovery exercise after the main training,” says Ruslan Panov. — This training perfectly eliminates body dysfunction through the formation of a muscle corset. And it is created only through tension. Therefore, Pilates is initially a strength training, and dividing this area into strength and non-strength lessons is a mistake.” Alas, now, especially in small fitness studios, you can actually find Pilates lessons that are completely incomprehensible in content, where there is nothing but stretching. Try to get into classes with real professionals certified by the International Pilates Institute. Then you can safely include Pilates in your list of strength training hits.
Pump, functional training and Pilates are the classes that should be combined, first of all, if you are interested in strengthening muscles without the gym.
Reduce the risk of heart disease and diabetes
In combination with cardio training, strength training can keep blood pressure within normal limits and also reduce the level of “bad” cholesterol in the blood.
Defining goals
Do you want to build muscle or just improve your tone? Each goal requires its own program. Find out how to choose the physical activity that's right for you.
In addition, strength training improves metabolism and the process of sugar utilization in the body. It is metabolic disorders that often cause the development of type 2 diabetes.
How to exercise at home: train without equipment!
You don't have to spend a ton of money on a gym membership to get in shape! From this article you will learn how a girl can train at home, having in her arsenal only the desire to play sports and a few available tools.
Nowadays, more and more people are thinking about a healthy lifestyle, but prices for the gym are only rising, so exercising at home is becoming more relevant than ever. After reading this article, you will learn how you can start working out at home, using what you probably already have on hand, and how to set up your home gym that is perfect for your needs.
