A set of gym classes for girls. How to create a training program for girls without a coach. It all depends on the goal: lose weight, build muscle

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what he has inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

First, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However, for best results, pay attention to both types of exercises.

In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to what you have compiled, you will need to familiarize yourself with the basic principles of proper nutrition.

For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.

Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine according to their menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.

Ovulation usually occurs two weeks after menstruation. These days the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories that a man should consume per day is several times higher than the norm that is indicated for girls.

A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.

What is the difference between a circuit training program and a split program?

So, we talked about the basic principles of women's training, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:

A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.

Back. Vertical block pull. This exercise needs to be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

to the sides. Do 25 swings with each leg, 2 sets.

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the upper and lower abdominal muscles, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twisting should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

Swing dumbbells to the sides pump up the middle delta of the arm. 2 sets of 10-15 times.

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

• Warms up and tones all the muscles of the body.
• Accelerates the heartbeat to 100 beats/min.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or straining during strength training.
• Speeds up metabolism.
• Helps you get ready for training.

Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.

To fully cover the topic and answer all questions, we will divide the article into chapters in which we will consider all aspects of training:

• How to start
• Weight loss program
• Mass gain program
• Exercises to keep fit
• Fitness after 30

Girls who have never worked out in the gym have a lot of questions: what should they do first? Is it possible to train without a trainer? where to start - losing weight or building muscles? How often do you go to the gym?

Often age is a stopper - women doubt whether it’s too late to start classes and whether there will be results.

We answer. As in any business, the hardest thing is to start, then you will get involved and enjoy the work of your body. You can start classes at any age: at 20-25, 35-45, 40-45 and after 50 years. However, at each age there are certain opportunities and limitations that need to be taken into account.

How to start

It will be easier for young girls to start, their natural flexibility and hormones will help them with this, but for those who are older, they need to enter the program more smoothly. In addition, it is important to take into account your general fitness level - those who have never been involved in sports and exercise need to start with the basics.

The first thing you need to decide for yourself is organizational issues: which gym to choose, how often to go, whether you need a trainer.

• Choose a good quality hall. Saving on fitness centers can be a bad joke. It is important that all the equipment in the gym is in working order, and that the trainers have the appropriate qualifications
• Visit the gym 3 times a week. Training with breaks of 1 day is the best option for beginners. This way your body will have the opportunity to recover after training, and the load will be distributed evenly.
• Work out with a trainer. It is important that at the beginning of your journey, a specialist develops a program for you and teaches you the technique of performing the exercises. Many clubs offer personal training for beginners.
• Watch your diet and daily routine - sleep and proper nutrition are just as important as exercise.

Don't make muscle building your first goal, you need to tone your body first.

• You should start training with complex exercises for all muscle groups. The preparatory stage can take from 2 to 4 weeks.
• Loads should be increased gradually.
• Master the technique of doing the exercises.
• Keep a personal diary, record exercises performed, observations and progress.
• You need to start any workout with a warm-up and end with a cool-down.
• Keep the intensity up - to make progress, you must commit to effort and challenge your body over time.

Warm-up and cool-down

It's better to start with cardio exercises. Running in place or on a treadmill with a slight upward incline is suitable. Exercises on an ellipsoid involve the muscles of the arms, back, hips, and buttocks. The pulse should be in the range of 100-120 beats per minute.

Next, move on to stretching - it will warm up the muscles and give them elasticity. You can perform simple squats and bends to the sides and forwards, lunges, rotations of the arms and shoulders. Stretching should last at least 10 minutes. It is also recommended when changing exercises; it is better to perform it before the first approach.

To cool down, use relaxing exercises with decreasing intensity so that your heart rate gradually decreases to normal and your breathing is restored.

Base

Basic exercises (“base”) are recommended because of their complex effect on the entire musculature. In contrast, isolated exercises provide stress only on certain muscles or a group of them, and therefore are well suited for creating relief and working individual muscles.

Experts advise starting with basic exercises - these include the bench press, squats with a barbell on the shoulders and deadlifts. However, it must be borne in mind that if they are performed incorrectly, you can get injured. For exercises with weights, the technique of execution is important, which can only be set by a trainer.

Sets and reps

The load is very important - low weights, lack of approaches and repetitions will not allow you to move forward. On average, you should focus on 3-4 approaches, each of which should have 10-15 repetitions. On lighter training days, you can reduce the number of approaches.

If you have just started training or are continuing after a long break, use weights such that you have enough strength for 15 repetitions in 1 approach. On the first day, you should limit yourself to 2 approaches.

Between approaches you should pause for 30-60 seconds. If you get very tired, increase the rest time; if everything is fine, gradually reduce the pause. Ideally, the last exercises should be performed with noticeable effort. However, you should not overdo it - you should not lead to micro-tears in the tissue.

Changing exercises

For tangible progress, you need to change the exercise program every month or two or add new exercises. If this is not done, the muscles get used to the same loads and growth stops. And if you completely remove the load from them, regression will begin.

With strength training, if the weights don't grow, then the muscles don't grow. They should be constantly in mild stress. An alternative is to change one exercise in the program every 2 weeks. In addition to maintaining shape, this is important for the comprehensive development of all muscle groups.

Errors

• The training program has not changed for several months. Review the set of exercises every 1.5-2 months.
• Classes without breaks. It is better to go to the gym every other day, that is, 3-4 times a week.
• Neglecting strength training. Don’t be afraid to bulk up; it’s almost impossible for girls to gain large muscle mass without the use of special drugs.
• Work on one muscle group. Work all muscle groups in a complex manner.
• Overload with large weights. It is better to increase the weights gradually, starting with the smallest ones.

Let's move directly to the lesson programs.

Workout program for weight loss

The program is suitable for those who are struggling with excess weight. It is based on relief exercises. Classes are scheduled for a week.

1 workout

• Cardio exercises for 30 minutes with 2-3 breaks.
• Push-ups from a bench in 3 sets of 15 repetitions.
• Raising your arms with dumbbells to the sides, lying at an angle of 30 degrees.
• Hyperextension - 3 sets of 25 times. Technique: lie on your stomach on a Roman chair and lift your torso until it straightens, no need to arch your head.
• Biceps curls in the machine - 3 sets of 15-20 repetitions.
• Seated light dumbbell press - 3 sets of 30 reps.
• Circuit training for the abs - 2-3 exercises without breaks, then start the second and third round.

2 training

• Interval cardio training for 30 minutes.
• To choose from: leg press, squat in a HAKK machine, plie - 3 sets of 20 repetitions.
• Extension of arms in a crossover with a rope - 3 sets of 20-30 times.
• Leg bending and extension in the simulator - 3 sets of 25 times.
• Lateral raises of light dumbbells - 3 sets of 20 reps.
• Jogging in place or other cardio.

3 workout

• Cardio training at a medium pace without intervals.
• Hyperextension in 3 sets of 25 times.
• Romanian or deadlift, 20 reps in 4 sets.
• Upper block rows in 4 sets of 20 times, while pulling the bar behind your head.
• Incline dumbbell flyes - 20 reps in 3 sets.
• Curling arms with dumbbells - 20-30 repetitions in 3 repetitions.

Mass gain program

Mass exercises for beginners. To build muscle, you first need to follow a basic program. It includes exercises for all muscle groups: both on the back and buttocks, legs and arms.

1 workout

• Cardio at an average pace - 15 minutes.
• Bench press - 3 sets of 10 repetitions.
• Dumbbell raises at an angle of 30 degrees, 12-20 times in 3 approaches.
• Overhead press on the machine - 3 sets of 10-15 reps.
• Reduction of arms in a crossover - 3 sets of 10 times.
• Dumbbell overhead press - 3 sets of 12 reps.
• Roman chair crunches - 4 sets of 15 reps.
• Cool down - 10 minutes of cardio and stretching.

2 training

• 15 minutes of cardio.
• Leg press in 4 sets of 10 repetitions.
• Reduction of arms in the butterfly simulator - 3 sets of 15-20 repetitions.
• Leg bending and extension in the simulator - 3 sets of 10-15 repetitions.
• Overhead press on the machine - perform 3 sets of 10 repetitions.
• Dumbbell lateral raises - 3 sets of 10 reps.
• Cardio and stretching - 10-15 minutes.

3 workout

• Warm up - 10 minutes of cardio.
• Hyperextension - 3 sets of 20 times.
• Bent-overs with a barbell - 3 sets of 10 repetitions.
• Bent-over dumbbell raises - 3 sets of 10 repetitions.
• Dumbbell curls - 3 sets of 10 reps.
• Raising legs from a lying position - 3 sets of 15 times.

Program to keep fit

This training program allows you to maintain shape, strength and relief. Can be used at home for classes without an instructor. If you don't want to increase muscle mass, then don't increase weight. Change exercises periodically to avoid regression.

1 workout

• Dumbbell bench press - 3 sets of 10 repetitions.
• Reduction of arms in a crossover - 3 sets of 15 repetitions.
• Extension of the arms in the block - 3 sets of 10-15 repetitions.
• Dumbbell overhead press - 3 sets of 12 repetitions.
• Reverse hyperextension - 15 repetitions.

2 training

• Cardio training at an average pace - 15 minutes.
• Leg extensions in the simulator - 3 sets of 10 repetitions.
• Leg press - 4 sets of 10 repetitions.
• Leg extensions and abductions in the simulator - 2 sets of each exercise with 10 repetitions.
• Leg curls in the simulator - 3 sets of 10 repetitions.
• Raising legs from a lying position - 4 sets of 20 times.
• Cool down - cardio and stretching for 10 minutes.

3 workout

• Cardio training - 10 minutes.
• Romanian deadlift - 3 sets of 10 reps.
• Hyperextension - 3 sets of 20 repetitions.
• Pull-downs for the head - 4 sets of 10 repetitions.
• Bent-over dumbbell raises - 3 sets of 10 exercises.
• Roman chair crunches - 3 sets of 10 repetitions.
• Cool down - light cardio and stretching for 10 minutes.

Training program after 30 years

Peculiarities

• Be careful - due to the rapid warming up of the muscles, the risk of injury is high. All loads - only after warming up with stretching.
• Prefer interval exercise - this way you will prepare your cardiovascular system and will not experience shortness of breath.
• Combine loads - alternate between cardio and strength training. Use weights.
• Finish your classes with a cool-down - stretching and any types of stretching are suitable.

Exercises

Suitable for those who are 35-40-45 years old.

• Run in place. Gradually increase the speed and add energetic movements with your arms, raise your knees higher.
• Climber's warm-up - take a prone position, the body should be straight, pull the right knee to the chest, repeat with the left knee. Gradually increase the pace of alternating legs. Then add a crossover - pull your left knee towards your right elbow and vice versa.
• Burley - sit down, place your hands on the floor. Straighten up, throwing your legs back so that you stand in a plank position. Push up and return to the starting position, then jump as high as possible. Repeat several times.
• Corner and Dumbbell Squat Press - Take dumbbells in your hands and stand straight with your feet shoulder-width apart. Lower yourself into a squat until your thighs are parallel to the floor, hold for 15 seconds, and lift the dumbbells to shoulder level. Tighten your butt muscles and keep your arms extended for another 10 seconds. Then stand up straight and press the dumbbells overhead at the same time. Lower your hands to your shoulders and return to the starting position, repeat 5-7 times.

The workouts are performed in a circular pattern, it is advisable to gradually increase the number of repetitions. If you have never worked out in our club, we invite you to take part in the Welcome Fit program - you will receive free instruction, a trial lesson with a trainer and a special price.

I present to your attention a training program for girls who are beginners in the gym. The purpose of this complex is to prepare beginner girls who are going to the gym for the first time to do fitness or have taken a long break from training.

The most common misconception or myth among girls is that after visiting the gym they become masculine. The stereotype about girls turning into Schwarzenegger in a skirt after lifting weights or working out in the gym is ubiquitous. This is absolutely not true.

In practice, even guys find it difficult to become more masculine, given that they have a predominant male hormone, testosterone, and are more prone to gaining muscle mass. Therefore, girls, I guarantee you that visiting the gym will definitely not turn you into a man in a skirt. For this to happen, you need to spend a lot of effort, time and money on chemicals that are very harmful. And with regular training using your body’s own capabilities, you will only increase muscle tone, become slimmer and improve your health.

By working out in a sports club and doing strength exercises, you can slightly increase muscle mass, thereby increasing your metabolic rate, due to which excess fat will be burned more actively and unnecessary calories will be spent. This way you can lose weight and get rid of the fat that has always bothered you or simply not gain it.

With the help of strength training, you will strengthen your muscle corset, which will keep your figure slim and athletic.

To exercise in the gym, you need to keep a training diary in which you can record your weight progress according to a pre-planned training program. You must always clearly understand what you need to do, how many times and what weight you need to use. Without a pre-planned training plan and no idea about the technique of performing the exercises, at best you may not get any results from the workout, and at worst you can get injured.

If you are just going to go to the gym or you have had a long break from training, then you need to do general developmental complexes for all muscle groups for the first 2-4 weeks. An example of such a training program for beginners can be found here. The first training plan is designed for absolute beginners and will help the muscles get used to increased physical activity and prepare the body for more serious training.

Now let's move on to the training program for girls for the gym

The program for beginner girls in the gym is designed for 3 classes per week, the main goal is weight loss. You need to visit the gym with a break of one day. That is, you can go to the gym on Monday - Wednesday - Friday. If you have a lot of excess fat, but you already have experience in sports and your body is sufficiently prepared, then you can include aerobic training (for example, running or cycling) in the complex on days off from going to the gym. This will increase your calorie burn and speed up weight loss, but don't overdo it.

The first three phases of training for girls who are just starting to work out in the gym

Program for the 1st month of classes in the gym for girls

You need to train according to this program 3 times a week, with a break of one day between training sessions. In this program, the goal is not weight on machines and barbells, the main thing is technique and muscle work when doing exercises.

When you first come to the gym for your first workout, do cardio and warm-up as indicated in the program, in the same time range. For the first time, do the remaining exercises only one approach at a time. Take no more than a minute between sets.

The second workout should be more intense. You need to do two approaches in each exercise, and it is advisable to reduce the break to 50 seconds between approaches or even less.

The third workout should be complete, that is, do everything as written in the program for each exercise. You need to train according to this scheme 4-5 weeks(or conduct 12-15 workouts) and you need to take a break from training for 7 days.

Months 2 and 3 for girls new to fitness

Day A

Day B

This training phase is designed for 3 sessions per week according to the following scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. As in the previous phase, the first two workouts are carried out only one approach in each exercise. In the third and fourth workouts, you should do two approaches in each exercise, and, starting from the fifth workout, move on to the full range of these approaches.

Very important requirement: fully master the technique of new exercises.

Starting from the 8th workout, having made sure that the technique is correct, you can achieve failure in every last approach of each exercise (when working on the abs, this applies to all approaches!), that is, do it while you can, and stop when you simply no longer have the strength to do the exercise! Try to keep the rest time between approaches in the region of 50-90 seconds! Having completed 20-26 workouts according to this scheme, we go on vacation for 7-10 days! After rest, move on to the next phase:

Day A

Day B

Training in this phase is also carried out every other day three times a week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. Rest between sets should be no longer than 60 seconds. In each exercise, the last approach must be performed to failure, that is, as long as you can and do it. When training the abs, all approaches are performed to failure.

Special attention pay attention to the technique of doing the exercises. In lying leg curls and Butterfly hand raises, only one approach is performed, with the weight statically held immediately after the last repetition in the approach! If the weight chosen is too light and you can hold it for longer than 60 seconds, then in the next workout you should increase the weight.

After each workout, you can jog on a treadmill or on an orbiter for 10-15 minutes, with a pulse range of 120-130 beats per minute (this rhythm is optimal and safe for the heart). If your workout is weight loss, then after each workout you can work on cardio equipment for 20-30 minutes, starting from the very first phase. After passing this phase, you should rest for 7-10 days and begin new training, which is described below.

A set of exercises in the gym for girls who have just started working out should include training all the muscles of the body. Many girls believe that strength training will have a bad effect on changes in their physique and will make their bodies masculine. But this is only if the girl began to professionally engage in bodybuilding and take anabolic steroids. So it’s worth radically reconsidering your training program and spending more time working with free weights.

Weight loss program in the gym for girls

· Nutrition

To ensure that your efforts in the gym are not in vain, you should also carefully approach your diet, as well as the choice of your training program. For girls, the amount of calories they consume is significantly lower than for men, which means that when visiting the gym you must adhere to the following diet rules:

1. Correctly calculate your daily calorie intake.
2. Control the volume of fluid taken.
3. Increase your daily protein intake.
4. Add essential fatty acids (Omega-3, 6) to your diet.
5. Control sugar levels in the body.

· Training Basics

You may want to design your gym training program based on working 1-2 muscle groups in each workout. This is a very popular program, but should only be implemented after several months of basic full-body exercises. So remember, if you are a beginner, you should first work out all muscle groups in each workout (basic exercises are suitable for this).

· Psychological component

You should not immediately switch to a strict diet, radically changing your diet. Change everything gradually, but every day. With constant training, your appetite will undoubtedly increase. You need to mentally set yourself up to achieve results, and then everything will work out.

Basic exercises in the gym for girls

Our set of exercises for women in the gym will consist of three days of training per week. Your muscles need to rest and recover, so remember to get 7-8 hours of sleep.

Day 1

No.	Execution technique
№1		Squats with a barbell - 15 times
№2		Lunges with dumbbells in hands - 10 times on each leg
№3		Dumbbell rows to the waist with one hand - 10 times on each hand
№4		Pull-ups from the bar - maximum number of times
№5		Incline dumbbell press - 12 reps

Day 2

No.	Execution technique	Name of exercise/number of reps
№1		Barbell row to the belt - 15 times
№2		Block rows to the chest with a narrow grip - 12 times
№3		Squats with dumbbells "Plie" - 15 times
№4		Squats on one leg (scissors) with dumbbells - 10 times on each leg
№5		Exercise "Book" for the press - 20 times

Day 3

No.	Execution technique	Name of exercise/number of reps
№1		Deadlift - 15 times
№2		Squats with one leg on a bench - 10 times on each leg
№3		Lower block row to the waist with a narrow grip - 12 times
№4		Dumbbell bench press - 12 times
№5		Dumbbell raises on a bench - 12 times

Each exercise in the list is performed 3 approaches (3 times).

Workout for women in the gym is the most effective system for reducing the level of subcutaneous fat and, at the same time, correcting the shape of the gluteal muscles, breasts, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other problems that girls set for themselves. The gym is truly the most effective way to shape your figure, however, girls are often afraid that training in the gym will make them look like men, although this is not the case! In order for a woman to be able to pump up huge muscles, she needs testosterone, so you cannot become a “butch” without the use of hormonal drugs. At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.

The training plan for women may vary and, in principle, there are two main schemes: phased and combined. Phased the training program for women assumes that the girl will first work on her forms and then “dry”, combined offers to lose weight and at the same time work on the quality of muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, and for this you need to use a combined training scheme. On practice You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles of proper nutrition, while you will visit the gym and do one of the proposed training programs for women.

Optimizing your diet is the most important task, since it is nutrition that is responsible for the level of subcutaneous fat in the body, in addition, the appropriate background of nutrients is also necessary for recovery after training. In other words, if you eat right and don’t exercise, then even though you won’t have luxurious gluteal muscles, toned leg muscles, arms, perhaps your breasts will be less elastic, but, nevertheless, you will look good, you will slim and attractive. But if you train and don’t watch your diet, then most likely there will be no positive results at all! Therefore, first of all, you must optimize your nutrition, and only then choose the appropriate training program for women. Important to consider That we are not talking about a diet, that is, you will not eat like this periodically, the daily diet in question is a daily diet that you will use to remain attractive every day!

Principles proper nutrition for women

Product quality – this is still the first thing you should take care of to optimize nutrition. Firstly, proteins should be of animal origin, secondly, carbohydrates should be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of protein per kilogram of her own weight, since women have less muscle tissue, but girls have more adipose tissue, so girls should also consume less carbohydrates. The optimal caloric intake range for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To preserve the quality of products, they must be steamed, boiled or stewed; frying is strictly prohibited.

Diet – this is the second most important principle of proper nutrition, however, the regime must be followed everywhere, so training for women in the gym is also constant. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is advisable to eat 5-6 times a day, which will ensure a constant supply of nutrients in the body, and will also avoid an increase in blood sugar levels and the release of insulin. By the way, for this purpose it is also recommended to eat carbohydrates with a low glycemic index or low glycemic load, that is, either the glycemic index should be low or there should not be many carbohydrates in the product. Important eat carbohydrates in the first half of the day, and protein products in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.

Systematicity - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure systematic nutrition: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in foods, and then optimize their value to what you need. Easy is to once calculate how many protein foods you need to eat, and gradually adjust carbohydrates in accordance with your result.

In fact, the complex method also involves adjustments, but it simply allows you to change products daily, which is a plus. True, no one is stopping you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let’s say you eat chicken breast and rice, you weigh 55 kg, and you want to lose weight. Accordingly, brisket contains 26.5g of protein for every 100g, you need to eat about 250g per day, and you eat 300g of rice per day. Moreover, the breast must be weighed when cooked, and the rice when raw; this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, and after a week you weigh yourself again. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2 kg, then the amount of rice does not need to be changed; if you have lost more than 2 kg, then the amount of rice must be increased; if you have lost less than 0.5 kg, then the amount of rice must be increased.

Cyclicality– this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate subcutaneous fat more easily, but also lose it more easily. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and calorie intake decreases. As for the training program, this will be discussed below, and as for the calorie intake, it should be reduced by 20%, just eat 20% less carbohydrates.

Conclusion: you need to eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; Food must be steamed or boiled; sources of protein must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish; carbohydrates must be complex; The diet should be followed permanently, every day there is the same amount of food nutrients, which is implemented using a table of food composition and weights in the case when you eat different foods, or due to the monotony of the diet; during ovulation, the intensity of training and calorie intake decrease; and further! drink more water, 2.5-3 liters per day, and water at room temperature; it is advisable to drink water evenly, stretching its intake into the body throughout the day; you should not drink during meals.

Menu diet for women

20 minutes before breakfast – a glass of water to which you can add a little honey or soluble vitamins
Breakfast– 100g of oatmeal porridge with milk and a cup of green tea
Lunch – 3 boiled egg whites and a salad of non-starchy vegetables
Dinner– 100g of boiled coarse rice with seaweed or non-starchy vegetables and 100g of salmon or pollock
Afternoon snack– 100g brisket and non-starchy vegetables
Dinner– 150g low-fat cottage cheese and kefir

The menu is average, but you can take it as a basis, gradually adjusting it to suit you. It is important to note that this is a menu for intense training, so during ovulation the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.

Features of training for women

Small muscle volume – this factor is very important to consider, since the fewer muscles, the less attention should be paid to them. That is why girls should perform basic exercises, but since the muscles in a girl’s body are unevenly distributed, the basis of the training should be training exactly that part of the body in which the most muscles are located. In girls, the most muscles are located in the lower part of the body, but this does not mean that it needs to be trained more than the upper part, you will just do 2-3 exercises on the legs, and one on the back, shoulders, arms and chest, although in total the upper part You will train your body more. At the same time, you most likely want to hypertrophy the gluteal muscles, so your legs need to be trained not only anaerobically, but also aerobically, so that the leg muscles are elastic and small.

Microperiodization – we already talked about this above, it is connected with ovulation, therefore during the ovulation period girls should do a lower amount of work. Only abdominal training will fundamentally change. In general, at the end of the workout you will perform hanging leg raises in order to load the lower segment of the abs more and pump blood into the abdominal area; thanks to this pumping, fat reduction in this area will occur more intensely, which will have a positive effect on your figure. During ovulation, you stop performing abdominal exercises, and the number of approaches in each exercise is reduced to three; if you performed the exercise in only three approaches, then it means that you no longer need to do it at all.

Training volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between approaches during training for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so refusal approaches are much more difficult for girls to perform; moreover, if you are not a competitive athlete, then you do not need to do this at all. The optimal rest time between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start