Exercise program in the gym for girls to lose weight and build muscles

In the gym you can completely do without the services of a trainer. All you need for successful training in the gym is to identify your problem areas and create a training program based on the characteristics of your figure.

First, take a good look at yourself in the mirror from all sides. What does your body lack to be called “ideal”? Perhaps all you need to do is lose a few extra pounds. Or you lack volume in certain places to look more feminine.

In any case, working on the body is not an easy task. You need to gain a certain amount of knowledge and learn how to use it in practice. Or get hooked forever on the expensive services of a trainer. It's up to you to choose. I’ll say one thing, all the perfect Instagram fit girls spent a lot of effort and, most importantly, time.

The need for warm-up and stretching

The term "warm-up" describes a series of light, low-level movements and activities such as walking and jogging in place. The main goal of warming up before training is to gradually prepare the body for performing the selected exercises.

Warm-up exercises can be different, but be sure to warm up all muscle groups.

Stretching is performed to increase joint mobility and flexibility. If you constantly perform muscle stretching exercises, you can improve their elasticity and tone them.

Doing a warm-up before working out at the gym for girls is important in many ways. A good exercise program allows you to gradually increase your heart rate, speed up blood circulation in your muscles, tendons and ligaments, and prepare you mentally for the workout.

How to distribute the load across all muscle groups

Advanced athletes know that you cannot train all muscle groups every workout, because the muscles need time to recover, and for this you need to create a training program so that the muscles have time to rest. Such forms of training give positive results.

With a separate training option, one muscle group is trained once a week. In one workout you can effectively load 2 or even 3 muscle groups. But after such a load, they need to rest for several days.

The full body workout is ideal for beginners. The full body workout mode trains all the major muscles of the chest, back, arms, hamstrings and abs. The complex includes exercises that involve several muscle groups at once, and the load is distributed evenly.

The plank is one of the best exercises that involves almost all muscle groups.

Ways to dose loads on all muscle groups:

• decreasing or increasing the number of plays;
• amplitude modification;
• decreasing or increasing speed, tempo;
• increasing or decreasing the distance of movement;
• application of additional weight load;
• simplification or burdening of the initial and final provisions;
• changing the mode of muscle function;
• modification of the respiratory rhythm. When performing exercises, breathing should be rhythmic, without delays.

Compound exercises use a lot of energy and burn more calories, but they also overwork the muscles.

How to create a training program depending on your goal

Any program is built on a combination of these two types of training. To do this, you need to decide on the main goal :

1. You want to lose weight and slightly shape your figure.
2. You dream of getting the biggest butt, especially if you've never had one (or other body parts).
3. You go to the gym to keep yourself in shape.

Depending on the task at hand, certain exercises are selected, their order, and quantity. Then an individual program is developed.

In addition to the main goals, set specific tasks for yourself. For example, lose 4-5 kilograms in a month . A positive result will motivate you further.

Goal 1: weight loss

Your plans do not include building muscle mass. You just want to lose weight. Then combine cardio exercises with strength exercises. Cardio will help you lose calories faster, and strength training will keep your muscles toned and tighten your figure.

Training frequency . 5 days a week: 3 for strength training and 2 for cardio. In the latter case, it is enough to exercise for 45–60 minutes on one of the cardio machines. The number of repetitions in each exercise is 15-20.

Another option is high-intensity circuit training. Duration 20–30 min.

Nutrition . The main task is to create a calorie deficit. To do this, it is enough to consume 300-500 calories less than the daily norm, taking into account your activity.

Goal 2: Muscle Growth

In this case, highlight strength exercises. Cardio should only be included in your training program if you have excess body fat.

Training frequency . 3 strength training sessions per week with constant progression in weight. The number of repetitions in each exercise is 8-12. The break between classes must be at least two days.

Nutrition . Enrich your diet with protein foods, and also increase the amount of slow carbohydrates. To grow muscles you need to increase your calorie intake. For girls, this is 300-500 additional calories per day.

Basic exercise program for beginners

The basic version of the exercise program in the gym for girls is developed with the aim of strengthening the functional base of the body. It is necessary to master the technique of performing the entire set of exercises and only after that can you devote training to gaining muscle mass and strength endurance.

Beginners often make the mistake of performing exercises with light weights a large number of times (30 or more), the total tonnage is substantial. However, lifting light weights is not very effective for gaining muscle mass.

The recommended rest period between sets should be 30-90 seconds; you should not rest for too long, as this can ruin your efforts.

Sample workout for beginners:

Tuesday.

1. Running, treadmill (1 set, 5-10 minutes).
2. Triceps on the block – 2 sets.
3. Limb extensions on the simulator – 4 sets.
4. Butterfly (1 complex).

5. Press (1 complex)
6. Deadlift – 3 sets.

Thursday.

1. Deadlift with straight legs - 2 sets.

2. Bent-over rows – 3 sets.
3. Barbell squats – 4 sets.
4. Bicycle (22 minutes).
5. Press (1 complex).

An exercise program in the gym may well become the main one for girls who want to gain a healthy and fit figure. You need to follow this program for at least two months, after which you should evaluate the dynamics of weight gain. If the growth is good, you can continue to follow the program.

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Load selection and training plan[edit | edit code]

Basic and isolation exercises[edit | edit code]

Since the muscles of the body perform different movements, different exercises and equipment are used to train different muscles and muscle groups.

Exercises can be roughly divided into basic (bench press, seated barbell press, squats with a barbell, deadlift, standing barbell curls) and isolating (exercises on machines, flyes). Basic exercises are aimed at creating a powerful strength base. As a rule, they involve not one muscle, as in isolating exercises, but from one to several muscle groups.

Let's look at the example of squats with a barbell.

Most of the load in a squat with a barbell falls on the muscles of the thigh, buttocks, and lower legs. The back and abdominal muscles help maintain a stable position, but this does not mean that they receive the minimum load. The bar itself is held by hands, and its correct positioning is ensured by the muscles of the shoulder girdle. Because compound exercises involve a large number of muscles, the weight lifted is greater.

An isolated effect on the body muscles is achieved by exercises on machines and with dumbbells, and various lifts.

For each muscle group, you can choose your own isolated movements, which will help make the muscles more developed and beautiful.

The disadvantage of working on simulators is that they themselves set the trajectory and amplitude of movement, and this does not always correspond to the body structure of different people.

As a result, joints and ligaments may be subjected to unusual and dangerous stress.

During isolated training, 1-2 muscles work, which bear the entire load, being isolated from the rest of the muscles.

In such exercises, the working weight is lower than in basic ones.

Training different muscles and muscle groups differs not only in the set of exercises, but also in their number, recovery time, working weight, number of sets and repetitions.

Levels of training and differences in training[edit | edit code]

Even before starting training, it is necessary to determine your own level of training, taking into account age, degree of preparedness (practice of other sports and their duration), and state of health. Next, it is necessary to divide the training process into the following levels: initial

,
intermediate
(advanced) and
professional
.

Training is combined into cycles - weekly, monthly, annual. Features of training in cycles depend on the goals (building relief, increasing working weight, increasing overall muscle mass or individual muscles), time of year, vacation, possible competitions.

During entry-level training, you should pay more attention to technique and basic exercises. They will help you form a correct idea of ​​the movement itself, make it possible to correctly determine the working weight and protect you from injury. This does not mean that you need to give up dumbbells and exercise machines. Just put the basic exercise in the first place of your workout, and include the isolating exercise in the second or third number in the program.

Rarely are exercises, be it squats or French presses, performed in only one approach. For a full workout, you need to perform several approaches (sets). So, after completing the recommended number of repetitions of any exercise, for example, squats with a barbell, you need to put the barbell on the racks and rest. Rest pauses depend on the goals and objectives of the training (from 30 to 120 s).

After resting, you remove the barbell again and perform the specified number of repetitions again - this will be the next set. The number of sets and repetitions depends on the level of training, frequency and duration of training. So, for an entry-level athlete, 3 sets of 12-15 repetitions are enough, while an advanced one will need 4 sets of 8-10 repetitions.

An advanced level athlete does not have to spend time honing technique, since any exercise must be brought to automaticity at the initial stage.

By this time, it is necessary to form your own training style with the arrangement of training days and rest days, the frequency of training certain muscles and the selection of the most effective exercises. You need to have basic knowledge about proper nutrition, vitamins and recovery tools. All efforts in training must be directed toward achieving a specific goal: either building muscle mass, or developing relief, or perhaps the harmonious development of all muscles or specialized training of a problem area of ​​the body.

The training process of an athlete at a competitive level is built depending on the competition schedule. When preparing for the tournament, it is necessary to take into account the shortcomings identified at previous competitions. As a means of monitoring performance, it is worth paying attention to photo and video filming at different stages of preparation, as well as viewing photo and video materials from previous tournaments.

It may be natural to reduce or vary the number of workouts per week or month. This happens due to the fact that as the level of training increases, the working weight, intensity of training and training time increase. As a result, muscles need more time to recover.

To achieve results, as well as for a systematic and constant increase in intensity, various techniques are used in modern fitness:

• increasing working weight in each subsequent workout or cycle;

• increasing the number of sets with or without changing the working weight;

• reducing rest time between approaches;

• using new exercises and their combinations.

The training of an athlete of any level of training and physique should be built according to a pre-planned plan. The ratio of training days and rest days in a weekly cycle is called a split. For example, three training days and one rest day - split 3 + 1; one workout and one day off - 1 + 1.

Along with training, an important aspect of strength fitness is recovery. Muscles do not grow and become stronger and more beautiful in the gym. There they receive stress that forces them to adapt to this influence. They increase in size, become strong and beautiful in the kitchen, during sleep and during everyday work. In a word, during a break from training. Without proper nutrition and rest, any, even the most intense workout will not only make no sense, but will also cause irreparable harm to your body.

Modern strength fitness is a hobby at the initial stage, which smoothly develops into a way of life, giving new knowledge and skills, making life brighter and more eventful. Fitness will add beauty and health to the body and body. It will make you respect yourself even more and elevate you in the eyes of others. But all this will become tangible and quite accessible only with a reasonable approach and competent control.

Step-by-step program for losing weight for a week

Below is a sample workout plan from Monday to Sunday that will help you lose excess weight. All you need to do is stick to proper nutrition and consistently perform the entire set of exercises.

1 day:

• Squats – 15 reps.

• Bench press with dumbbells - 12 repetitions.
• Plank. It is necessary to hold the body vertically for 30 seconds - 10 repetitions.
• Jump rope for 7 minutes.

Day 2:

• Squats – 2 sets of 15 reps.
• Dumbbell curls in a standing position – 6 sets of 10 reps.
• Press – 3 sets of 19 times.
• Running – 1 complex 5 minutes.

Day 3:

• Simple push-ups – 1 set.

• Lying emphasis – 1 set of exercises.
• Lifting dumbbells on toes - 2 sets of 14 times.
• Biceps with dumbbells – 1 complex.

Day 4:

• Running on a treadmill (10 minutes).
• Deadlift – 1 complex.
• Pullover – 6 sets of 2 reps.

• Jumping rope for 7-10 minutes.

Day 5:

• Lying fly - 1 complex.
• Extensions on the simulator – 1 complex.
• Lifting dumbbells on toes - 4 sets of 17 times.
• Floor push-ups – 1 complex.
• Exercises for the press on the simulator - 2 sets of 12 times.

Day 6:

• Plank – 40 seconds – 12 repetitions.

• Squats with a bar – 2 complexes.
• Crossover curls – 3 sets of 7 times.
• Press – 3 sets of 19 times.

Day 7:

• Jump rope for 22 minutes.
• Squats, complicated by using dumbbells - 6 sets of 9 times.
• Pullover – 4 sets of 7 reps.
• Press – 4 complexes.

65 seconds are allocated for rest between each round of exercises.

Complex for muscle relief

The exercise program in the gym for girls who want to create a sculpted body is aimed at working all muscle groups.

Muscles gain definition when the muscle fibers themselves become larger due to mechanical stress (for example, the stress that occurs when lifting a heavy weight for several repetitions). Therefore, training programs for muscle definition contain exercises that help accelerate the growth of muscle fibers.

1. Monday – race walking for 50–70 minutes.
2. Tuesday – classes in the gym. They perform a number of exercises: dumbbell press, flexion and extension of arms on a machine, abdominal exercises in a machine, jumping rope.
3. Wednesday – bike ride for 60–90 minutes.
4. Thursday – abdominal exercises on machines and standing pullovers (4 hikes 8 times).
5. Friday – repeat training in the gym with lifting weights.
6. Saturday – cardio training (running on a treadmill).
7. Sunday – swimming in the pool for 20 minutes.

The muscles will acquire the desired relief if the exercise technique is followed.

Training plans for different fitness levels[edit | edit code]

There is no need to set any running records. At least for now. 1-2 km at an easy pace 2-3 times a week will be enough. Due to the potential for bruises, sprains and sprains, avoid running on rough terrain and use shoes designed for running. Do not run on hard surfaces. The park's asphalt path is not the best option.

If you are new to sports, you should not immediately take up machines and free weight training. Start with an easy run. By spending 1-2 weeks on the introductory period, you will prepare your body for more serious stress and lay the foundations for proper breathing and recovery.

When choosing between running and walking, it’s a good idea to consider your weight. The more kilograms you have, the greater the load the joints of the lower extremities and spine will experience when the foot touches the surface. Think, perhaps it would be wiser to choose walking - an equally effective and more accessible form of aerobic training. For comparison: kilocalorie consumption after 1 hour of running will be only 20% higher than when walking. But for a beginning athlete, walking for an hour at a brisk pace will be both easier and more enjoyable than running for an hour.

Walking does not require a special surface or clothing.

During your workout, try to keep your pace above average. Walking at a speed close to 4 km/h (this is the speed at which most people walk) has the lowest energy consumption of all types of physical activity.

You can use Nordic walking (with ski poles). It distributes the load more evenly between the upper and lower body, thereby reducing the stress on the joints of the legs.

After the introductory stage of training, you can proceed directly to classes.

Program to maintain muscle tone

This type of program involves 3 basic classes per week. Before starting exercises, you need to warm up well and warm up your muscles.

Gym exercise program for girls

First day:

• Stepping onto the platform - 4 sets 30 times.
• Hyperextension – 2 sets of 24 times.
• Weighted push-ups – 3 sets of 23 times.
• Butterfly – 1 complex.
• Exercises for pumping up biceps – 4 sets of 24 times.
• Triceps extensions – 4 sets of 23 reps.

Second day:

• Shoulder rotation with a bar on the shoulders – 2 complexes.
• Butterfly - 4 sets of 23 times.
• Barbell (traction) – 4 sets of 26 reps.
• Lifting dumbbells – 6 sets of 13 reps.
• Run on a treadmill for 9 – 13 minutes.

The third day:

• Butterfly – 4 sets of 26 reps.
• Running in place – 2 sets of 8 minutes.
• Run on a treadmill for 15–17 minutes.
• Exercise bike – 4 sets of 3 minutes.

• Rows for the pectoral muscles – 3 sets of 17 reps.

Complex with emphasis on legs and buttocks

An exercise program in the gym for girls with an emphasis on legs, if designed correctly, will help achieve good results.

The most effective set of exercises for legs:

• Pulling the leg back with a machine – 4 sets of 11 times.
• Deadlift – 4 sets of 11 reps.
• Squats with a bar – 6 sets of 14 times.
• Press for leg training – 5 sets of 9 times.
• Reverse grip rows – 3 sets of 13 reps.

A set of exercises with an emphasis on the buttocks:

• Oblique muscle crunches – 4 sets of 7 times.
• Lunges with dumbbells – 1 complex.
• Shrugs behind your back – 2 sets of 6 times.
• Gluteal bridge – 1 complex.

The secret of ideal relief is properly pumped muscles and the absence of fat. When choosing abdominal exercises in the gym, you need to remember that all parts of the abdominal muscles should work.

Sample exercise program:

• Lower block tilts – 2 sets of 18 reps.
• Rolls in a multi-station - 5 sets of 11 times.
• Abdominal twisting. Waist twist with weights – 3 sets of 15 reps.
• Pullover – 4 sets of 19 reps.
• Abdominal exercises on the bar – 4 sets of 18 reps.

Another good way to build muscle is through cardio training with intense push-ups.

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First month of training in the gym

The process of achieving ideal physical shape is a very long one and requires gradual progress towards the goal. Therefore, you need to choose the ideal program for yourself.

Make a preliminary training plan

A preliminary training plan should take into account all areas, from the choice of main exercises and physical activity schedule to the types of loads for different muscle groups. If you ignore this stage, you may not see the desired result.

Of course, as you understand, this approach requires a measured and balanced lifestyle; it will allow you to attend training on time and on schedule. There is no need to expect stunning results right away - they will come over time. You need to understand: it is more important to adhere to the training regimen. By following these recommendations, you will soon notice changes.

It is very important at first to evenly distribute the load and rest after training. So, competent regular training will allow you to build / strengthen muscles or lose weight. It is highly not recommended to interrupt the program or, even worse, speed it up - everything takes time.

It is considered the most effective training regimen, which includes 1-2 days of break between classes, thanks to which the body recovers. As a rule, training is held 3 days a week.

For beginners, classes should focus on all muscle groups. For those who have been exercising for more than a month, it is recommended to break up the workouts into different muscle groups. So, each workout you will perform different exercises, which will allow your muscles to recover and rest.

Separately, I would like to note the need to warm up and cool down before / after each lesson. Warm-up should be at least 5-10 minutes, cool-down – 15-20 minutes. This will avoid injury.

The entire workout should last about an hour and a half and consist of a warm-up, 7-10 machines or exercises, including a warm-up and cool-down. If you can execute the program faster, then you should complicate it.

Also, do not lose sight of a balanced diet. To begin with, it is enough to determine your individual need for carbohydrates, proteins and fats, and subsequently adapt the entire nutrition system to the requirements of your body.

Here is an example of circuit training for beginners (women).

Example of circuit training for beginners (women)

First day of classes

1. Warm up for 5-10 minutes (cycling, treadmill, stretching).
2. Crunches (abs) – 3 sets of 10-12 reps (3/10-12).
3. Sumo squats (3/10-12).
4. Deadlift (3/10-12).
5. Upper pulley to the chest, wide grip (3/10-12).
6. Lower block row to the chest, wide grip (3/10-12).
7. Close grip barbell press (3/10-12).
8. Standing biceps curl (3/10-12).
9. Standing overhead barbell press (3/10-12).
10. Cool down for 15-20 minutes (cycling, treadmill, stretching).

Second day of classes

1. Warm up for 5-10 minutes (cycling, treadmill, stretching).
2. Leg raises (press) (3/10-12).
3. Platform leg press, with emphasis on the buttocks (3/10-12).
4. Lunges with dumbbells in hands (3/10-12).
5. Pull-ups (3/10-12).
6. Bent-over barbell row (3/10-12).
7. Bench press at an incline of 30 degrees (3/10-12).
8. French press (3/10-12).
9. Barbell row to the chin (3/10-12).
10. Cool down for 15-20 minutes (cycling, treadmill, stretching).

The above exercises can be replaced with similar alternative activities. Train 3 times a week, doing the given exercises every other time. This way you will be able to perform each exercise 1.5 times a week.

If you do not have the goal of pumping up muscles professionally, like bodybuilders, then at first it is enough to perform 2-3 approaches, 10-12 repetitions.

It is very important when practicing

Remember:

The break between approaches should be 60-90 seconds, between exercises - at your discretion. The workout plus warm-up should last about an hour in total, but this does not mean that you need to perform the exercises at a high tempo. It rather means that you don't need to relax for long between sets.

Every month you need to change the program, complicating it or simply replacing exercises and machines, depending on your goals.

It is very important to do the exercises correctly. If you don’t know how to use a particular exercise machine or how to perform an exercise correctly, be sure to ask your trainer or those who have been practicing for a long time to tell you about it.

In addition, it is important to choose the right load so as not to get injured in the first classes. There is such a thing as optimal weight. This is the weight that a person can lift for the required number of reps, even with great difficulty. So if you have determined for yourself the optimal number of repetitions of 10-12 times, then you need to take the weight that you can lift 10-12 times and the last time will really be the last.

Train and achieve your goal!

Author: Zhanna Sh. (especially for) Copying this article in whole or in part is prohibited.

Split program for back, arms, shoulders

The split program should be mastered after 6 months of training in the gym. This program is capable of working out muscles well and is suitable for those girls who cannot often go to the gym.

An approximate set of exercises:

1 day. Leg and abdominal muscle training.

• Vertical wide row – 28 times.
• Weighted squats – 24 times.
• Leg press with wide legs – 15 times.
• Twisting on a Roman bench – 28 times.

• With emphasis on the elbows, lifting the limbs - 29 times.

Day 2 Chest and triceps workout.

• Exercises with dumbbells – 4 sets of 11 times.
• Butterfly – 14 times, 3 approaches.
• Bending your arms on a machine – 1 set of 20 reps.
• Seated press (with dumbbells) – 2 sets of 17 reps.
• Exercises on the horizontal bar – 3 sets of 12 reps.

Circuit training

Circuit training allows you to reduce the number of sessions in the gym and helps increase muscle endurance. There's nothing wrong with doing circuit exercises for your muscles a couple of times a week. By combining different types of exercises, you can find the ideal circuit training scheme.

Here is an example of circuit training.

Monday Thursday:

• Jumping in place and pumping the press – 39 times, 3 approaches. Classes alternate.
• Hack squats – 16 times.
• Abdominal exercises – 5 sets of 11 reps.
• Simple pull-ups and push-ups - 5 sets of 21 times. The exercises alternate: odd circle – pull-ups, even circle – push-ups.

Tuesday-Saturday:

• Abdominal exercises on a Roman bench and abdominal exercises using a machine - 29 times, two approaches, alternating with each other after every 5 laps.
• Seated press, squats with dumbbells – 2 sets of 20 reps. The exercises alternate: 1st and 3rd circle – squats, 2nd and 4th circle – dumbbell press.

• Chair rises and lunges. 4 rounds of exercises are performed.

Cardio training program

Cardio training is used to speed up the burning of excess fat. For cardio, it is better to set aside several separate days a week. In this case, you will have to go to the gym 5 days a week: 2-3 times for strength training, 2 times for cardio.

If you can’t go to the gym that often, then do cardio immediately after strength exercises. Then classes will be held 2-3 times a week.

Cardio options:

• on exercise machines (treadmill, exercise bike, airbike, ellipse);
• circuit cardio training.

Option 1. Cardio training on machines

Choose a trainer depending on your body mass index. If your body mass index is normal, then treadmills and any other exercise equipment are suitable. If it is more than normal, then it is better to stop running on the treadmill, otherwise the joints will be severely overloaded.

Option 2. Circuit cardio training

Circuit training involves performing exercises for different muscle groups one after another in a circle. The intensity of the exercise is high, but at the same time some muscles rest while others work.

The benefits of circuit cardio training:

• there is no monotony, as when working on simulators;
• no equipment is needed: your own weight acts as weight.
• calories are burned intensively.

Example of a circuit cardio workout

Perform 5 circles without a rest break:

• 20 air squats;
• 10 push-ups from knees;
• 20 repetitions of the bicycle exercise;
• 10 burpees;
• 30 seconds plank.

Tip: If your breathing is lost and it’s hard to start the next circle, you can do a 30-second interval.

Monthly training program

This four-week workout program for girls was designed to build an ideal figure and speed up your metabolism. Each new week, gradually increase the intensity of training to improve results and avoid injury.

Any exercise program for girls must be selected individually. Gym classes must include a preparatory period that lasts at least 3 weeks.

During menstruation, girls should avoid exercises to pump up the abdominal muscles and reduce the workout load. To achieve the best results, you need to consume healthy foods low in carbohydrates, giving preference to protein foods.