3 ideal workout programs for girls in the gym

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.” 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.

Differences between women's training programs

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 maximum. 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 creepy 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

The entire practice of sports denies this direction. Trainers say you can't just "ton up your muscles" without doing some strength training. An entire marketing industry is parasitic on this category of women - selling 20-minute workouts without weights, some strange pants, and fitness classes that look like an entertainment program for a kindergartener. Body-toning workouts are usually referred to as strength training for those who have excess fat but are not overweight. The so-called “skinny fat” should do both cardio and strength training:

• 3 strength training sessions a week will help pump up muscles and get rid of sagging;
• 15-20 minutes of cardio cool-down at the end of the strength workout will increase calorie consumption;
• Approximately 1.8 g of protein per 1 kg of body weight and 3 g of carbohydrates will be enough. Don't forget about fats - you need to eat at least 1 g per day for the sake of women's hormonal health.

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.

Correct WORKOUTS for WOMEN

What are the conclusions?

To clarify the above, let's summarize the results in order to create the most competent training program for girls:

• The use of microperiodization of loads is mandatory! Before ovulation, heavy training + after ovulation, light training.
• Power control. There should be the right amount of carbohydrates, but not excess! It’s better to have a little too little carbohydrates than too much of them.
• Carefully monitor the growth of the buttocks and legs, because... they respond to the load best, and the upper part of the body in women always lags significantly behind the bottom.
• Brisk walking for 35-50 minutes with a heart rate of 110-130 beats per minute is best for “burning fat” because... Women use body fat more easily as energy than men.
• Training in a high range of approaches and repetitions works better on the female body than on the male body, because... The female body accumulates glycogen better. Also, in this repetition range there is no possibility of “failure training”. For a woman, it is better to do many sets of many repetitions (12-15) than to work with heavy weights for three working sets of 6-10 repetitions.

General rules for strength training

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 required 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.

When will the result be visible?

As for beginners, the first thing that happens to their body is the strengthening of muscles and ligaments, that is, the body is prepared for full loads. Atonic muscles begin to thicken and get used to power work. This process takes approximately one to two months. At the same time, the muscles change shape, begin to tighten and decrease in volume, and not only due to fat burning, but due to the density of muscle fibers and lymphatic drainage, which removes excess water from the muscles.

During this period, with the help of strength training, you can lose from 3 to 5 kg, but everything will depend on the metabolic rate, weight, age and quality of training.

Workout 1

Ab crunches

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.

Hyperextension

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 using extension at the knee joints, a step back is performed 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.

Block pull to the chest

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.

Hip raises with barbell

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.

Bench press

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.

Standing Dumbbell Flyes

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.

TRAINING PROGRAM in the Gym FOR GIRLS. FIRST LEVEL

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.

Workout 2

Reverse crunches on a bench

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.

Hyperextension

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.

Bent-over dumbbell row

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.

Classic deadlift

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.

Lying dumbbell flyes

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.

Reverse push-ups on the bench

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.

Principles of nutrition

In addition to physical activity, proper nutrition plays a huge role in losing weight. By following simple nutritional rules, you can increase the speed and effectiveness of the result by 70%. An unbalanced diet, full of calories and sugar, will hide beautiful forms under a layer of fat.

Basic principles of proper nutrition for weight loss:

1. We remove sweets and flour products from the diet;
2. We consume complex carbohydrates in the first half of the day;
3. Do not exclude fats, add 1 - 2 tablespoons of unrefined oil (olive, flaxseed, pumpkin, sesame);
4. Fruits are allowed until 16.00;
5. Proteins and vegetables are allowed for dinner;
6. We consume a lot of water, up to 2 liters per day;
7. We don’t overeat at night; dinner is 3–4 hours before bedtime.

Example of a daily diet

1. Breakfast: oatmeal with dried fruits, tea or coffee;
2. Snack: 20 g of nuts, apple or banana;
3. Lunch: rice with steamed vegetables;
4. Afternoon snack: low-fat cottage cheese, kefir;
5. Dinner: baked chicken fillet, vegetable salad with olive oil.

This is only an approximate weight loss nutrition program for girls; at the link you will find several menu options.

Workout 3

Ab crunches

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

Hyperextension

Same as workouts 1 and 2.

Sumo squats with dumbbells

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.

Bent-over barbell row

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.

Army press

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.

Leg abduction in crossover

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.

5 mistakes girls make in the gym

The most effective exercises for burning fat

The more muscles and joints an exercise involves, the more effective it is for weight loss. Thus, the body spends more energy than when isolating one muscle. Exercises should be performed with free weight: barbells, dumbbells, kettlebells.

The more the body needs to maintain balance and overall tone, the more calories are burned. Such exercises can use additional equipment - fitball, medicine ball, bossa. All exercises should be performed as many times as possible, from 20 to 30 repetitions per set.

Basic and isolation exercises

• twisting at an angle;
• lunges with weights, wide deep steps with weights (can be made more difficult by connecting steps in a chain);
• extension, bending of legs;
• push ups;
• weighted arm raises;
• leg lift;
• hyperextension;
• barbell squats;
• push-ups on the legs or knees;
• squats, plie squats, on one leg;
• run;
• exercises on an exercise bike, ellipse;
• jumping using a skipping rope;
• swimming;
• lifting dumbbells;
• pull-ups;
• block thrust;
• barbell bench press;
• deadlift, Romanian;
• dumbbell press;
• hyperextension.

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.

Those who are not overweight and have fairly good training can run; for the rest, brisk walking is enough.

Cardio for weight loss

It is advisable to use aerobic training to increase the rate of fat burning throughout the body. Active saturation of tissues with oxygen during exercise will lead to stimulation of lipid metabolism, as a result of which fat deposits in problem areas of the body will begin to be used to replenish the energy reserves of cells.

Another positive effect of cardio is an increase in levels of anti-stress hormones. Serotonin, endorphins and other compounds will help reduce hunger when following a low-carb diet.

The list of the most effective aerobic exercises for fat burning at home is presented in the table:

Aerobic training at home for girls should be done at least 2-3 times a week. The effective time for each of them is about 45 minutes. During one lesson, it is recommended to use several types of cardio loads at once.

The best exercise equipment for women in the gym – which one should you choose in training?

The main areas of the female body that need correction are...

• Hands (there should be no “jelly”).
• Belly (it should be flat and firm).
• Breasts (nice, lifted and firm, not flabby and spreading over the belly).
• And, of course, the buttocks are just elastic and strong!

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Tips for those who want to lose weight

For women who want to lose weight, there is a fat-burning workout. This is a regular set of exercises, which is complemented by proper nutrition, but not a strict diet. This remark was made for a reason. Strong physical activity and regular training will lead to a breakdown. It is still necessary to adhere to it, since large losses of energy lead to an increase in appetite.

Previously, we wrote about exercises that will help reduce hips at home and recommended bookmarking this article.

Pull-ups are a basic exercise. You should do as many approaches as possible

This material will be perfectly complemented by the following publications:

• When choosing yoga, choose the right ASANA
• Swimming crawl: features of proper technique

Track your progress

Tracking progress during training occurs by measuring with a centimeter tape. This should be done once every two weeks and the results recorded in the training diary. There you can also count the calorie content of your daily diet; thanks to the records, it will be easier to adjust your workouts and menu.

It is better to avoid constant weighing on scales; this will not provide reliable information. As you know, muscle is heavier than fat, so at the beginning of training, the weight may increase slightly.

A good indicator of progress is to increase the number of repetitions, approaches and weight load. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to rest the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Warm-up

Warm-up is an integral part of the workout, which includes a set of exercises that prepare the muscles for the main load.

Benefits of warming up:

1. Warms up the muscles, therefore reducing the risk of injury;
2. Increases endurance during exercise;
3. Prepares the cardiovascular system for further stress;
4. Saturates muscles with oxygen;
5. Sets up for the training process;
6. Speeds up metabolism.

The warm-up begins at a slow pace with gradual acceleration.

An approximate set of exercises for warming up:

1. Rotation of the neck, arms, ankles;
2. Turns and bends of the body to the left - to the right;
3. Swing your legs;
4. Squats;
5. Running in place;
6. Jumping rope.