Training program for girls in the gym

Gone are the days when intense sports and heavy equipment belonged entirely to men. Representatives of the fair sex of different ages purchase subscriptions to fitness clubs not only before the holidays and the beach season, but with the goal of changing their lifestyle. Most women who exercise regularly can be seen in the rocking chair. For modern girls, the gym becomes a place where they can safely burn excess fat and build muscles, build a harmonious, strong and healthy body.

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

• level of physical fitness;
• presence of chronic diseases;
• features of physiology and anatomy;
• the purpose of the classes is to lose excess weight, cut, build muscles;
• phase of the menstrual cycle.

A set of exercises for girls consists of basic and modified movements, with an even load and a large number of repetitions.

Features of the female body

From an evolutionary point of view, the female program consists of procreation - anatomically and physiologically, the girl’s body is completely configured for conceiving, bearing and giving birth to children. The female body as opposed to the male:

• strives to accumulate nutrients in order to ensure the survival of itself and the child if necessary;
• has fewer muscle fibers (myofibrils) and, as a result, lower energy consumption;
• contains more muscles in the lower body, also to protect the unborn child;
• has weak neuromuscular connections in the abdominal area to relieve menstrual and labor pain, so pumping up the lower abs is more problematic;
• characterized by a lower rate of metabolic processes;
• better able to accumulate glycogen in muscles, which is used during active exercise;
• converts carbohydrates into fat faster, creating reserves;
• needs a fat layer, which serves as a depot for sex hormones.

Dependence of training on the phase of the menstrual cycle

Functional training for 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, a surge of strength and energy occurs, at this time you should engage in strength training;
• after ovulation, approximately 10-16 days of the cycle before the start of the next menstruation, the body switches to energy conservation;
• in case conception has occurred, during this period the muscles need a lighter load.

Depending on the phase of the menstrual cycle, women's training should take place cyclically:

• immediately after menstruation - strength training;
• after ovulation - lighten the load on your legs and abs, you can switch to aerobic exercises to burn fat.

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

Natalya Ogryzko

Natalya Ogryzko is the champion of St. Petersburg in powerlifting and is a multiple champion and medalist of Russia in bodybuilding. At the beginning of her career, Natalya wore dresses, a stylish hairstyle, and used cosmetics.

But, having plunged headlong into sports, the girl completely abandoned everything inherent to the weaker sex - today Natalya shaves her head and wears exclusively men's clothes.

The benefits of working out at the gym

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

• proper balanced nutrition;
• drinking regime;
• proper sleep and rest;
• competent training.

This can be achieved in the gym or by working out at home, the main thing is to choose adequate, competent physical activity. To do this, you need to have the 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 consultations with specialists greatly facilitate this task.

Why the gym is a priority

Benefits of exercising on machines in the gym for women:

• the opportunity to train under the supervision of a trainer who will create a training and nutrition program in accordance with your needs;
• comfortable conditions - air conditioning and air temperature;
• exercise machines allow you to effectively perform “female exercises”, for example, on the inner thighs and triceps;
• the ability to gradually increase loads;
• 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 workouts and achieve effective results.

Training goals and program features

Girls come to the gym for various reasons:

• lose weight and burn excess fat;
• increase the muscles of certain groups, for example, the gluteal;
• prepare your body for a vacation on the beach;
• increase endurance and strength;
• get your body in good physical shape;
• prepare for competitions.

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

The training program for gaining weight in the gym consists of the same exercises as for men, modified to suit a woman's physique. Experts recommend using a high number of repetitions and approaches, but less weight.

Julia Vince

Julia Vince is a “strong girl with a doll face.” The girl first came to the “rocking room” when she was 15 years old, and what brought her there was the desire to become stronger and more self-confident. She started powerlifting, and the results were not long in coming.

Yulia is only 22 years old, but she already squats 202.5 kg and deadlifts 165 kg. and bench presses as much as 100 kg! Believe me, these are very impressive numbers!

Julia believes that people live by stereotypes and believe that the female sex should be weak and fragile. However, the girl believes that a person can become what he himself dreams of, without regard to society. The athlete regrets that she did not immediately get to a good coach who would help and give her advice.

Training program for the weaker sex

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

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

Types of training

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

• for weight loss;
• for gaining muscle mass;
• drying;
• maintaining active physical fitness.

Where to begin

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

The girls' first training session is devoted to learning the technique of performing exercises, which will allow them to practice safely and avoid injury. 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 work out in the gym without a trainer, independently adjusting the level of load.

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 lighter, 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.

Lyudmila Gaiduchenko

Lyudmila Gaiduchenko is a world champion in armlifting, powerlifting and bench press. Interesting fact: in 1991, Lyudmila was forced to undergo so-called “gender control” to prove that she is a representative of the weaker half of humanity.

Power training

A weekly strength program for girls includes 3-4 sessions lasting 50-90 minutes, depending on the number of approaches, 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

This workout is also suitable for beginners, if you reduce the number of approaches and working weight. As your endurance increases, the workout can become more difficult.

Description of basic strength training exercises

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

Squats

Strengthen the hips and buttocks, beginners use a body bar, advanced athletes choose the appropriate weight of the pancakes.

Execution: feet shoulder-width apart, place the bar on your shoulders and squat, keeping your back straight. The knees should not protrude beyond the level of the feet. The upper body leans forward and the body weight rests on the heels. Having reached the bottom point, you should pause for a couple of seconds and rise to the starting position.

Vertical block thrust

Used to pump the upper back. Execution: choose the appropriate weight, take the starting position with a straight back, hands on the holder placed wide. The holder must be pulled forcefully towards you, closer to your chest and smoothly returned upward.

Bench press

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

Barbell row to the chin

Strengthens the muscles of the back, chest, arms and shoulder girdle. Execution: to take the starting position, place the barbell on the floor, take it with an overhand grip at a distance slightly wider than the shoulders, straighten your back and hold the barbell at hip level, arms slightly bent at the elbows. As you exhale, pull the barbell to the chin, elbows pointing up and to the sides, at the top point they are above the shoulders. You need to hold for a few seconds and return to the starting position.

Crunches

The gym uses an inclined bench; options with legs raised or lowered and knees bent are possible. Execution: from the starting position, with the force of the abdominal muscles, while exhaling, lift the body, twisting the back. You should pause at the top point and lower down while inhaling.

Exercises in the second half of the cycle

After ovulation, endurance decreases significantly and other exercises are used that eliminate greater stress on the lower body. The training scheme does not change, it includes all the same mandatory parts - warm-up, cardio, base, cool-down and stretching. Only the exercises change, their total number, as well as the number of approaches. More time is spent on cardio and stretching.

Anna Kurkurina

Athlete Anna Kurkurina (52 years old) is often called the strongest woman on the planet. According to Anna, as a child she was indifferent to sports, although by nature she always had massive shoulders and narrow hips.

The girl was embarrassed about her body and often became a victim of ridicule from her peers. This is what she says about herself in her youth: “Small, frail, thin arms, protruding ribs, huge hips, and crooked legs - the “ideal” combination. How could you not have a complex?!”

Now Anna is the strongest woman in Ukraine, a famous and very competent trainer with vast experience. Of course, her body has changed, it has become less feminine. “Yes, I’m the strongest woman in this country - what else do you think I should look like?! Dystrophic with hands with chopsticks? What am I going to use to press the barbell with?” - Anna is sincerely perplexed when they ask her about her figure!

She is often mistaken for a man, but she is not embarrassed or worried about this: “If they say in the store: “Man, take the change,” I silently take it and leave. Why explain something to strangers?”

Lightweight exercises

Description of the basic exercises of the lightweight part

The upper body is trained, focusing on the muscles of the arms - biceps and triceps, back, chest and shoulder girdle. The weight of the equipment is reduced, multiple repetitions allow you to form plastic muscles and increase endurance. With each repetition, the weight of the projectile can be reduced to maintain the correct technique.

Horizontal thrust

The work is done on the back muscles, using a lower block and a V-shaped handle. Execution: take the starting position with your feet resting on the platform, knees slightly bent; back straight, chest forward. As you exhale, bend your elbows and pull the block toward your stomach. After a delay of 2-3 seconds while inhaling, the block is calmly released until the arms are level.

Bent-over dumbbell raises

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

Execution: in the starting position, stand straight, feet slightly wider than shoulder-width apart, bend your knees slightly and bend your body parallel to the floor, back straight. As you exhale, raise your arms with dumbbells up, pointing your elbows towards the ceiling, pause at the top point and, as you inhale, lower your arms down.

Dumbbell Curl

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

Performing alternating arm curls while standing: in the starting position, feet shoulder-width apart, hands directed toward the body. As you exhale, bend your left and right arms in turn, fixing them for a couple of seconds at the top point, straining your biceps. As you exhale, lower your arms down. Elbows free.

For weight loss

The peculiarity of girls’ training is that to achieve diametrically opposite results, the same exercises are used in the gym, the only difference is in nutrition:

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

For beginners

The program for beginner girls is aimed at increasing endurance and muscle strength. The simplest scheme includes a warm-up, base and cool-down. As a warm-up, run at an average pace and walk for up to 10 minutes. Basic exercises:

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

The cool-down consists of cardio and stretching of those muscle groups that were actively worked. Initial training should occur 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

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

• treadmill - for the cardiovascular system, muscles of the lower body;
• stepper;
• cycling - relieves tension from the knees, trains the muscles of the buttocks and thighs;
• elliptical - training for the top and bottom, including the arms, shoulder girdle and legs.

Each simulator has its own advantages - which muscle groups are most involved, the level of load. To lose weight, you should exercise for 15 to 30 minutes, maintaining a heart rate of 110-130 beats per minute. While doing cardio, you should reduce the amount of carbohydrates in your diet and increase proteins.

Anna Turaeva

Meet Anna Turaeva, 40 years old, five-time world champion in bench press. Anna trains a lot and sets impressive records: training takes on average 12 hours a day and six days a week - it was this busy schedule that allowed Turaeva to achieve success in the professional sports arena.

As a result of serious physical exertion, Anna's appearance began to resemble a man's. However, she herself does not have a complex about this. In an interview, the athlete says that in the future, most likely, she wants to find a husband and have two children - a girl and a boy.

Anna is not yet making more specific plans for the future and emphasizes that she simply does not have time for her personal life.

In addition to sports, Anna Turaeva has a number of other hobbies in her life: working as a coach for 18 years, active recreation (hiking), reading. She even writes prose and poetry!

Main exercises

Gym professionals recommend using exercise patterns for girls that use large muscles for two reasons:

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

The best exercises for women in the gym for the lower body are various types of squats and lunges, using dumbbells or a barbell. This part of the body contains large muscle groups that consume a lot of calories. Developing your legs and buttocks helps you burn excess fat.

When exercising independently in the gym, girls are advised to monitor the correct technique in the mirror and combine exercises. For efficiency and progress, it is necessary to increase the weight of dumbbells and barbells.

For weight gain

Gaining muscle mass occurs when you increase your daily diet by 20% and increase the total amount of protein that is used to build muscles. Strength training for girls is aimed at the main weak points - arms, chest, hips, buttocks.

For beginners

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

Sample workout diagram for beginners

How to build muscles

A women's strength training program helps build strong, toned arms, a flat stomach, a thin waist, firm buttocks and slender thighs. Features of women's 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 approaches with repetitions of 10-20 times and minimal rest time.

Basic exercises (base) for girls:

• for the arms and back - push-ups, dumbbell presses, pull-downs, vertical pull-downs, barbell presses, chin raises;
• on the buttocks and legs - squats with a barbell on the shoulders, lunges with dumbbells, leg press while sitting in a rack;
• on the chest - push-ups, dumbbell presses, dumbbell raises while lying down.

Unprepared girls should not use heavy weights; it is better to focus on performing the exercise as correctly as possible. Lots of repetitions with light weights are more effective.

Press

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

• crunches on a bench with a downward inclination;
• lifting the legs with emphasis on the elbows;
• hyperextension.

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

X-type or hourglass

An X-shaped figure is characterized by medium bones, a narrow waist, a full chest, the width of the shoulders is approximately equal to the width of the hips, fat deposits are formed on the buttocks and thighs, and an average metabolic rate.

The classic female physique is the hourglass. The main task is to maintain your physique, protect it from excess fat deposits, and not lose the elasticity of your body, and for this you need to do physical exercise and eat wisely, combining bodybuilding with aerobic training.

Full body workouts and interval cardio workouts are great options. See an example of a full body workout below:

Remember, the results of training cannot be lightning fast - you need to be patient, and your body will thank you.

The main thing is to have patience!

Keeping your body in good shape

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

For beginners

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

• cardio exercises on exercise machines for 15 minutes;
• basic exercises for arms, back, legs and abs - 5 exercises for 2-3 approaches, with an average number of repetitions, in each approach there will be from 10 to 15;
• cool down of cardio and stretching for 10 minutes.

Standard scheme

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

An example of training girls

Alternative options

For those who don't like dumbbells and barbells, there are machines that work on large or isolated muscle groups. A set of exercises on simulators for beginner women includes cardio and strength training. The most suitable option is circuit 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 done using weights for the lower extremities, with which leg swings and abductions are performed. Such loads are suitable for women in initial training.

Nutrition tips for girls

Before we get into the best workout routines, we want to take a closer look at nutrition. We are not going to teach you how to plan a diet here.

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

You can't expect to see six-pack abs until you improve your nutrition. As they say: abs are made in the kitchen. Okay, that's not entirely true. With exercise, you improve and strengthen your abdominal muscles, but only a fat burning diet will allow you to lose fat and show off powerful abs.

So, drink plenty of water (at least eight 300 ml glasses) a day, limit your sugar and fat intake, and eat more lean proteins 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.

Main debates on the topic

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

Fear of over-pumping

The main fear of girls is the fear of overdoing it and acquiring a cartoonishly bloated, masculine figure. In fact, it is impossible for a woman to pump up to enormous sizes using only exercise equipment due to the low level of testosterone in the blood. Professional athletes use special sports nutrition and supplements that stimulate muscle growth. For women, regular exercise in the gym only threatens the lack of excess weight and a toned, athletic figure.

Proper training

A harmoniously developed figure is formed through combined training and proper nutrition. It is necessary to create a training program for girls in such a way that part of the session is occupied by cardio exercises, and basic exercises involve all major muscle groups.

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

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

Leg day

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

• any type of cardio 15 minutes;
• leg extension in the simulator, 3 sets of 10 times;
• leg press, 3 sets of 10 times;
• raising and lowering 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 exercises for girls can be supplemented and combined, divided into groups or using the whole body.

How many approaches, how many repetitions

A gym workout plan consists of individual exercises consisting of repetitions and sets. A repetition is a single execution of an exercise; a set is a group of repetitions without stopping or resting. The number of repetitions and approaches depends on the following parameters:

• entry-level training;
• difficulty of the exercise;
• exercise equipment weights;
• 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 basic strength exercises to the first half of the cycle. You should start with a machine weight that allows you to perform 15 repetitions in the first approach. Always aim for better results 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 of 15 repetitions.

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

Barbell or dumbbells

A set of exercises in the gym for women includes exercises with barbells 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;
• passive burning of calories increases;
• the skeletal system is strengthened;
• psychological changes - increased self-confidence.

Girls will be helped to train properly by properly designing a workout and using multi-joint exercises with dumbbells. For beginner women, the training center consists of exercises with dumbbells and a light barbell - squats, lunges, presses, barbell raises 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;
• ratio of nutrients - proteins, fats and carbohydrates.

Strength training for girls leads to the loss of calories and the destruction of protein molecules in the muscles. To restore them and synthesize new fibers, it is necessary to increase the intake of proteins from food and limit the amount of fast carbohydrates.

Nutrient ratio options for girls with different loads:

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

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

Should I drink gainers and proteins?

Sports nutrition manufacturers offer a wide range of products with different 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

Gainers are carbohydrate-protein mixtures that promote rapid muscle gain. Carbohydrates provide the body with energy, and proteins build muscle cells. If the training program for girls in the gym is aimed at gaining weight, then using gainers will increase the effectiveness of the training.

Proteins

Proteins are protein mixtures that are used during intense strength training to restore muscles when losing weight, cutting and gaining weight. A gentle program for beginners allows the body to replace lost nutrients and energy through nutrition; complex training regimens lead to significant losses of protein, which is easier to consume in the form of supplements. Especially if the training time is late enough for a normal dinner, and it can be replaced with a protein shake.

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

Andreas Krieger

Now Andreas owns a small store, and until 1997, Heidi was a woman and a shot thrower who was nearly driven insane by steroids. At some point, according to Heidi herself, she completely ceased to understand who she really was - a woman or a man. This drove her into such depression that the athlete even tried to take her own life.

Later she found a way out - and Heidi Krieger simply ceased to exist - Andreas Krieger appeared in her place.

Andreas Krieger is the former Heidi Krieger, a famous German athlete, track and field athlete, European champion in shot put. Krieger is one of the defendants and victims of a high-profile scandal and subsequent investigations in connection with doping crimes in the GDR.

Now Andreas is happily married and has a daughter, but he has completely forgotten about sports!

Conclusions: what is worth remembering

A fitness program for women should consist of cardio and strength training, alternating training days and rest periods to restore muscles. A well-designed program that combines exercises for various muscle groups with warm-up and cool-down will help you exercise correctly in the gym or at home. You should also pay attention to your diet and drinking regime.

Compared to exercise in a rocking chair, aerobics, a classic program for women, provides less stress and energy costs. Strong and developed muscles after strength training burn more fat even during the rest period. A harmonious and sculpted body is a worthy result of regular and active exercise 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 training. This can be checked using a mirror, scales and measuring tape. Most of the muscles in women are located in the lower part of the body, so changes are most likely observed in this area. In second place in terms of speed of results are the arm muscles, namely the biceps. The last to appear are the abdominal muscles, when the percentage of body fat decreases significantly.

When training on your own, pay attention to how you feel, the speed of recovery after exercise, muscle pain and tension, and the adequacy of strength loads. You shouldn’t feel sorry for yourself and exercise half-heartedly, but excessive exercise will not speed up weight loss or muscle gain. You can view the full training course from the video.

Working out in the gym is an effective way to lose weight and gain feminine, sculpted figures. Don't be afraid of iron, loads and exercises. A properly designed workout will help increase your level of physical activity, improve your health and improve your self-esteem.

Denise Rutkowski

Denise took 2nd place in the Miss Olympia competition in 1993 and retired from sports. The woman later admitted that she was “hooked” on steroids and, according to the athlete herself, over the last five years of her sports activity, she took tons of them, citing that without this she would not be able to achieve results in bodybuilding.

As a result of this, the woman developed bipolar disorder, her health was completely undermined, a beard grew, and she was reported to the police. It’s a pity that this happened, we hope she was able to recover from all the troubles!