The best training program for girls. Training program for girls

Many girls following the training plan in gym, which does not take into account the individual characteristics of the female body, face a number of problems. It turns out that you seem to be training, not missing classes, but there is no result. So what are the features, what are the key differences between men's training and women's training?

1) Hormones.

Testosterone is produced in much larger quantities in men than in women. This determines the speed of dialing muscle mass. Therefore, girls, if you are afraid of “accidentally” getting pumped up in the gym, then discard these thoughts, the process of gaining muscle is a very long process, options for excessive hypertrophy (as in the photo below) are possible only with the use of additional anabolic hormones.

2) Cyclic features.

Every month, a number of events occur in the female body that have a significant impact on hormonal levels, metabolic levels and training results. This is all part of the menstrual cycle. The cycle starts with follicular phase, lasting about two weeks, during this part of the cycle there is an increased level of estrogen, and this best time for your workouts, it is during the period of ovulation that the maximum concentration of strength is observed and we can focus on improving results and progress in training.

The next phase of the cycle is luteal phase. The body goes into strict energy saving mode. In this phase, it is better to reduce the intensity of strength training and shift the emphasis to cardio training (training on the pulse of fat burning). In addition, due to PMS, you may gain excess weight in the form of water, but don’t be upset here, the effect of fat-burning cardio can be cumulative and appear two weeks later, that is, at the beginning of the cycle, after excess water has left.

3) The principle of load progression.

One of the main problems of girls is working with a small load. We are afraid to work hard in training, justifying it by saying that men are better suited for heavy physical activity (that's why they yell so much in Gym J). However, our body adapts very quickly, so as soon as training ceases to be a source of physical stress, the previous loads become easy for us, and our progress immediately slows down, and then we begin to “tread water.” Therefore, it is very important to follow the principle of load progression. The easiest way is to try to increase the weights with which we work (or the number of repetitions, approaches, the overall intensity of the workout), even if it is a small increase, but from training to training these small increases will add up to a tangible result.

4) A large number of repetitions.

If men progress well with low-repetition training, then for women the number of repetitions per approach should be above average, that is, 12-20 times. Why is that? In the video “How to burn fat?” I have already talked about two types muscle fibers– glycolytic (their energy supply is carbohydrates) and oxidative (use fat). On different types MV – different workouts, and the whole point is that women have more oxidative MVs than men, so in training it is better to shift the emphasis to high-repetition approaches.

5) Muscle distribution.

In women, most of the muscles are concentrated in the lower body. Our gluteal legs respond much better to loads and progress faster than the muscles of the upper body (back muscles, pectoral muscles, shoulder girdle, hands). And this is good, girls with a more developed bottom look better, so in our training the load on the legs and buttocks, the abs should prevail, but we should not forget that the back muscles, pectoral muscles, and arms need exactly the same target load.

Let me give you an example - 3 workouts per week:

1st – back/biceps/shoulders/abs;

2nd – legs/glutes (light work)/pectorals/triceps/abs;

3rd – legs and glutes (heavy work)/abs.

And finally, I'll give you a few tips for beginners:

— For beginners, it’s better to do a workout for the whole body at once;

— Duration of strength training 40-60 minutes;

— To track progress and analyze results, keep a diet and workout diary;

— We remember the need for good recovery after training; if we feel tired or weak, we give an additional day of rest;

— A systematic approach is important. Follow a single program for at least a month, and only then analyze what “works” or “doesn’t work”, don’t expect immediate results (too many side factors - cycle phase, restructuring of the body, adaptation to new loads...).

Everyone good training, and may the result be with you!

Yes, by the way, if there is useful tips, or some of this worked and helped you, then write, there are comments here 😉

This article will talk about how to properly create a training program for girls. Taking into account the physiology and typical goals facing girls who are going to work out in the gym, we will give recommendations on the correct construction of training programs so that the result is quick and safe for health.

How the characteristics of the female body affect training

Gym training for women differs significantly from men's in both intensity and degree of load. Women's motivation is superior to men's, which also determines the achievement of success. The main one distinctive feature The female body in the context of sports is a natural mechanism that accumulates nutrients in the form of fat deposits in reserve.

Metabolic rate

Metabolism in the female body is an order of magnitude lower than in the male body. In practice, this manifests itself in such a way that a man can eat more foods and gain less weight than a woman. The female body converts consumed carbohydrates into fat reserves much more quickly. But the other side of the coin is that these stored fat reserves are much easier to burn than men. Thanks to its natural balance, the female body is like an ultra-perfect energy station. Reserves of fats, energy and carbohydrates are intended for the birth of a child and must ensure its vital functions during pregnancy. Therefore, these substances are very easily transformed into energy. With reasonable physical activity and the absence of excess carbohydrates consumed, glycogen accumulates in the muscles of the female body much more easily than in the male body. the main task so that energy in the form of glycogen accumulates in the muscles, and not in the form of adipose tissue. Therefore, proper training will direct nutrition in the right direction.

Number of muscle fibers

Women have a much smaller number of muscle fibers and structures that produce contraction compared to men. For this reason, exercises with 6-8 repetitions are not suitable for girls. Women have a naturally developed bottom part body - legs and buttocks, and the top lags significantly behind, which is a natural disproportion. Therefore, women are highly predisposed to gaining mass in the lower part of the skeleton. In order to achieve height at the top, you need to exert much more effort when working in the gym.

Amount of hormones

The high concentration of male sex hormones (testosterone and norepinephrine) in men allows them to work aggressively in the gym until failure. Failure is a necessary condition for muscle growth, when muscles are damaged and receive an impetus to grow. Women do not have the opportunity to train like this due to the lack of a high concentration of male hormones. As a result, girls in training stop performing the exercise several repetitions before the onset of muscle failure, which prevents the explosive growth of muscle mass. For this reason, women should hardly fear that they will become like “men with huge muscles.”

How to take the menstrual cycle into account when creating a program

The menstrual cycle makes important adjustments to training program in the direction of reducing the load for a certain period. So, in the first two weeks after menstruation, the girl feels high performance and energy. During this period, you can train with maximum intensity. On average, after 14 days ovulation occurs - a physical decline occurs and the female body goes into a state of increased energy conservation. This feature must be taken into account when creating a training program and diet. You need to exclude loads on the abs and lower body from the training. In your diet, you need to reduce the amount of carbohydrates consumed, because at 3-4 weeks of the cycle, calories will be transformed into body fat. You need to remember that in the first 14 days after the cycle, the female body is strong and ready for stress, and in the next 14 days the body is weak and tries to get fat. This periodization in training allows you to make the training program as effective as possible.

Fat Burning Basics

Only long-term, low-intensity exercise can burn fat deposits in the female body. We are talking about a workout duration of at least half an hour, and preferably 50-80 minutes. At this time, the pulse rises to 110-120 beats/min. This is the optimal cardiac mode for burning fat. Girls should not pursue attempts to work with heavy working weight. They should work in the gym with comfortable weights for a long time. Representatives of the fair sex should train their entire body in one workout due to the impossibility of achieving failure. Therefore, split training is not suitable for them, when only a few muscle groups are worked on each training day.

Before each workout you need to warm up. Make circular swings with bent and straightened arms, rotate your wrists, bend your torso - do joint gymnastics. This will help prepare and warm up your ligaments and joints before starting your workout. It is also recommended to do some dynamic stretching of all major muscles.

Exercises for entry-level girls:

Rest between approaches - up to one minute, between exercises - 2-3 minutes.

Twisting the torso on the press 5-6xmax
Squats with a barbell 5x15
Barbell row to the chin 6x15
Bench press narrow grip 6x15
Vertical block pull 5x15

Exercises for girls of average training level

The program will consist of supersets, when two exercises are performed in one approach without rest. Rest between supersets – up to 1 minute, between each complex – 3 minutes.

Torso twists and leg raises on parallel bars 6xmax
Barbell squats and deadlift(on straight legs) 5x15
Barbell row to the chin and dumbbell lateral raises while standing 5x15
Bench press with a narrow grip and standing barbell curl for biceps 5x15
Vertical block row on the simulator and bent over barbell row/horizontal block row 5x15

Lightweight program for 3-4 weeks after the cycle

Rows on a vertical block machine
Barbell row to the chin
Close grip bench press
Cardio (cycling or running exercises) at a slow pace -30-60 min.

During the onset of the menstrual cycle, training should be excluded altogether for several days. For some girls, menstruation lasts longer than average, so the number of rest days in this case needs to be increased.

Advantages of strength training over fitness and aerobics

In carrying out this program, several large target groups are involved. Basic exercises use all the necessary muscles in a large number of repetitions and approaches. The ability of the female body to recover quickly is another important aspect of training. This kind of high volume training... correct key to success.

Aerobics or shaping will not give the much-needed effect for losing weight like the gym. It's all about the intensity of the workout. Aerobic exercise will not provide the opportunity to burn as much energy and body fat as training in the gym. Strength exercises speed up your metabolism, allowing you to pay more attention to a specific part of the body and work it out. Aerobic exercise will be beneficial for of cardio-vascular system, will help strengthen ligaments and joints, but nothing more. And also, strength training will help change the shape of your body - achieve the desired volume, for example, in the buttocks, as well as training your shoulders and back, can visually narrow your waist, thereby helping to achieve the hourglass-shaped contour desired by many girls.

Why women's workout different from male patterns? How to build a training program individually? You will find answers to these questions in our article.

A training program for women should be developed individually, according to certain characteristics and physical capabilities girls. Many girls are afraid to resort to strength training because they believe that such exercises will make them look like men. But this is nothing more than a myth, since women can develop such muscles with the help of training alone, without resorting to techniques. anabolic steroids, is simply impossible.

There is a simple explanation for this, which lies in the hormonal characteristics of the female body. Strength training does not increase testosterone levels in women, but it is responsible for male characteristics, including muscles. Exercising with weights can tighten a woman’s body, make it more prominent and attractive, but in no way turn it into a pile of muscles.

Principles of lesson design

Often the program for women consists of light cardio exercises and training exercises on different groups muscles. Power loads are avoided, but this is not entirely true, because in order to gain definition, strength exercises are necessary not only for men, but also for women.

Exist general rules, which should be followed when drawing up training schemes:

Strength exercises with weights should not last more than an hour.
The lesson program should be structured so that it includes basic exercises for all muscle groups, and isolated, that is, aimed at working out individual muscle groups.
Physical activity should be carried out with relatively heavy weight. This rule does not mean that the weight should be at the limit of the female body’s capabilities, but during the exercise force must be applied to perform it.
The result will depend on the choice of the number of repetitions. One to five repetitions develop strength, six to twelve help build muscle mass, and more than fifteen train endurance.

Nutrition during training

Women digest carbohydrate foods faster. It accumulates in the body, turning into fat reserves. But despite this, it is easier for girls to burn fat by eliminating carbohydrates from their diet - this process goes faster for them than for men. Most likely, it is for this reason that a low-carb diet gives quick results to the fair sex.

One of the most important factors in a diet is the caloric content of foods. It is important to count their quantity, since their excess is not converted into energy and remains in the body in the form of fat folds. At the same time, a small amount of calories leads to exhaustion, lack of energy, and the inability to fully train and convert fat tissue into muscle.

Another fundamental rule in sports diet is the correct ratio between carbohydrates, fats and proteins. Various diet options are described, some are aimed at the predominance of carbohydrates, others, on the contrary, proteins.

In our opinion, if you want to get rid of excess fat deposits and gain slight definition, you should give preference to proteins. It is proteins that are involved in the structure muscle tissue, and carbohydrates in excess, even complex ones, are stored in reserve, adding subcutaneous fat. Therefore, your diet should be enriched with protein at least half of its total volume. Sources of protein are:

veal;
chicken breast;
tuna;
cottage cheese;
protein shakes;
chicken eggs, etc.

On average, a girl weighing 50 kg, subject to intense training, needs to consume 100 g of protein per day. Only here it is important to understand that this is not the weight of the product eaten, but precisely the amount of protein it contains.

Carbohydrates should be on the menu, but in small quantities, their share should be about 30–35%. The body can obtain complex carbohydrates from the following foods:

cereals;
vegetables;
fruits;
greenery;
legumes

Simple carbohydrates (flour products, pastries, pies, sweets) should be completely excluded.

Fatty acids should also be present in the diet. Their main sources are fish or bear fat in capsules, mustard or flaxseed oils.

The role of water in the structure of the body is also great. Despite the fact that all nutritionists recommend drinking at least 1.5 liters of water, many people ignore this rule, but in vain. Girls mistakenly believe that water causes swelling and weight gain. But that's not true. It is water that helps to establish metabolic processes in the body, and, therefore, start the process of burning fat. You should drink 5 to 7 glasses of water throughout the day. On training days, this amount should be increased to 10 glasses.

In addition to water, calories and a balanced diet, there is also a hormone that affects the fat burning process - insulin. Not many people probably know about this, unless you take into account professional athletes. But it is this hormone that transports nutrients throughout the body. When insulin levels are normal, fat tissue gain does not occur. When the hormone is synthesized in increased quantities, it slows down the fat burning process. It is possible to regulate insulin levels by choosing foods with low or moderate glucose content.

If you've just started working out, your training regimen should contain basic exercises that will work all muscle groups.

If you don't have medical contraindications, for training it is better to use not exercise machines, but free weights, that is, dumbbells and a barbell. Free weights help you quickly engage different muscle groups and speed up the fat burning process. If there are still contraindications, all exercises can be replaced with similar simulators. All presented exercises should be repeated in the range of 10-15 times.

Workout example #1

traction upper block to the chest;
squats;
lunges with dumbbells;
Incline bench press;
arm pull-ups;
Cardio workouts and stretching.

Workout example #2

squats with dumbbells;
press;
squats;
barbell pull to the belt;
pulling the block to the chest;
Cardio workouts and stretching.

When creating a program, it is important for a woman to adhere to her menstrual cycle. For example, the greatest benefit will be from strength training in the next two weeks after menstruation. But for two weeks from the moment of ovulation, it is better to refrain from intense exercise, since the body during this period is in an energy-saving state, and the result from such exercises will be minimal.

It's never too late to take care of your body. Beautiful figure It will not only raise your self-esteem and attract the attention of others, but also improve your health. And systematic exercise will be an excellent emotional release and will give you a boost of energy and positive mood. Remember that the main thing is to start, and then the result will not be long in coming.

Workout video for women:

Hello friends!

Recently, I have been asked a lot of questions about creating a strength training plan for girls. The overwhelming number of questions regarding training plan, oddly enough, from women (here’s your motivation, men). Therefore, today I decided, within the framework of one article, to make a more or less detailed analysis of what and how.

Making an ideal plan for everyone is quite problematic, because... All people are different, with different metabolisms and physical training. An individual approach is needed here, but a universal approach to training still exists. Basic principles so to speak.

Because the we're talking about and strength training for women, then I would like to reassure you right away, a woman, due to physiology, will not gain as much muscle mass as a man, so it is simply stupid to be afraid of strength training. Strength training for girls is, first of all, weight loss, muscle development and creating an attractive figure.

The development of muscle mass, for both men and women, means the acceleration of metabolic processes, and therefore the effective burning of excess fat. But any action aimed at creating a slim and beautiful body, starts with what? That's right, from nutrition.

Your workout plan starts with nutrition

Many people think that they will go to the gym and immediately become slim and fit. Unfortunately, they forget about the main thing - diet. Diet or proper nutrition it's more than anything else. Diet No. 1, both in terms of muscle development and weight loss.

Many women, in the process of working on their bodies, begin to reduce their carbohydrate intake. They are afraid that carbohydrates will inhibit fat burning or, moreover, accumulate it. From a muscle development perspective, this is not true. Proper carbohydrate consumption is very important during strength training. Of course, nothing good will happen with an excess of carbohydrates, but we are talking about the correct balance of all necessary nutrients - proteins, fats and carbohydrates.

Proteins and carbohydrates (their combination) are needed before and. Especially after, when it is necessary to restore glycogen reserves (due to fast carbohydrates) and build new muscle fibers (due to quickly digestible proteins). Eating carbohydrates (preferably fast) an hour before strength training will be especially beneficial for strength and endurance. Remember the expression: “What, haven’t you eaten enough porridge?”

If we talk about approximate figures, then women need to create a diet in such a way that per 1 kg of weight they get 1 g of protein and 35-45 g of carbohydrates per 1 kg of weight per day. Much will depend on the intensity of your workouts, their duration and your overall energy needs. Therefore, I would like to note once again that the numbers are basic, i.e. approximate.

Training action plan

I often observe how many people, including women, do the same thing every day when they visit the gym. But there is still no result. If you really want to develop muscles and keep your body in good shape, then you must stick to a strict plan every day. This means that the training should be progressive - increasing the complexity and changing the exercises, increasing the weight of the equipment, changing the number of repetitions and approaches.

“To get results, you must adhere to a specific plan of action every time you come to the gym to train.”

As I said, training should be progressive. One such progress could be the use of dropsets. A drop set is when you perform a working weight (for example, 10-12 repetitions to failure), and then immediately continue to do the exercise with a light weight for maximum repetitions. The advantage lies in the simultaneous impact on different types of muscle fibers (including lagging ones).

This is an additional incentive for increased muscle development and growth in general. By the way, dropsets burn twice as many calories as if it were a regular approach (set). But don't use it in every workout, just experimentally. If drop sets are difficult for you, then do regular sets with pauses of 30 seconds.

Recovery plan

Third important point from the general training plan - rest. Without a full recovery you will not be able to get maximum results. In addition to regular training, there should also be regular days off. At least one day a week is a complete rest from training. I'm not saying you lie on the couch and do nothing. This could be cycling or regular walking. Such activity is cardio activity, and cardio is, first of all, overall health and muscle recovery. Don't ignore cardio exercise. Even - the key to the success of competent recovery of the body and muscles.

Cardio and recovery methods

In this context aerobic training should be considered as a way to restore and preserve hard-earned muscles. Regular cardio in large quantities will simply dry you out (including your muscles). But if you use short interval cardio, you can kill two birds with one stone - burn fat and preserve muscle. ?

Let's say you walk on a treadmill once or twice a week. Walking will consist of a slow and fast pace (almost running). For example, 10 seconds of vigorous walking and 60 seconds of slow walking. And so on in a circle for 25-30 minutes. Remember that in our case we use cardio to restore the body after strength training, and only then to burn fat.

Motivation

No matter how strange it may seem, motivation is also part of a large training plan. I know very few people who don’t have problems with motivation in sports. Look how many people are in the gym in the spring and look in the summer. Yes, vacations and all that, but a considerable percentage of people simply forget about training. Summer, sun, girls, boys and the like. No system - no result. Going to the gym only in autumn and spring, in my opinion, is a crazy idea.

But there is a way out. If you don't want to go to the gym in the summer, exercise outside. The same outdoor space is now no less popular than the fitness center. True, I have never met women on horizontal bars in courtyards. So what. Why is this not a new women's movement in physical education? In the same Finland, women and men all year round are engaged Nordic walking and this is already the norm. Parks, stairs, bicycles, rowing boats, volleyball, football, basketball, etc. If there is a desire, anything can be invented. This is enough to maintain muscle tone in summer time.

Exercises for women

And now directly about the exercises. Try to distribute them among 3-4 training days in Week. Let's start with training the lower body. Start with a warm-up and then move on to heavy compound exercises (squats, deadlifts).

First workout (lower body)

Deep squats on a Smith machine with wide legs. 4 sets of 8-12 reps.

Romanian single leg deadlift with dumbbell or kettlebell. 4 sets of 8-12 reps for each leg.

Leg abduction on a crossover. 4 sets of 10-12 reps for each leg

Deep squats with a dumbbell or kettlebell with wide legs. 4 sets of 15-20 reps

Reverse lunges with a barbell. 4 sets of 8-12 reps for each leg

Lifting on a bench with dumbbells. Climbing onto the bench begins with one leg and lowering with the other. Then we change legs. 4 sets of 8-12 reps for each leg.

Lunges forward. 4 sets of 8-12 reps for each leg.

Side lunges. 4 sets of 8-12 reps for each leg.

Second workout (upper body)

Pulldown of a vertical block to the chest. 4 sets of 8-12 reps

Extension of arms above the head on the lower block (crossover). 3 sets of 12-15 repetitions.

Extension of arms in front of you on the upper block (crossover). 3 sets of 12-15 repetitions.

Arm extensions in front of you reverse grip on the upper block (crossover). 3 sets of 12-15 repetitions.

Pull a horizontal block to the stomach. 4 sets of 10-12 repetitions.

Swing in front of you with medicine ball, kettlebell or pancake. 3 sets of 12-15 repetitions.

Bent-over barbell row. 3 sets of 12-15 repetitions.

Reverse crunches. 4 sets of 20 reps

Plank. 4 sets of 25 seconds

Third workout (upper and lower body)

Squats in the Hackenschmidt machine (hack squats). 4 sets of 10-12 repetitions.

Forward lunges with dumbbells. 4 sets of 8-12 reps for each leg.

Deadlift. 4 sets of 8-12 reps.

Standing lateral swings with a dumbbell. 4 sets of 10-12 repetitions for each hand.

Bent over swings with a dumbbell. 4 sets of 10-12 repetitions for each hand.

Arm curls with dumbbells (hammer). 4 sets of 10-12 repetitions for each hand.

Now healthy image life and its attributes – proper nutrition and exercise at the peak of popularity. Girls line up at the gym, not only paying tribute to the fashion for a healthy lifestyle or “to improve their figure for the summer.” Working out in the gym is a whole philosophy of body building and a way of life.

When a girl comes to the gym, the result depends on a combination of factors: genetics, goals, motivation and effort, nutrition, a competent trainer, etc. But still, the main factor in building a body is the right training program. How to train in order to achieve the desired result in the form of a beautiful, pumped-up body, without harming your health, we will consider below.

Physiological features

When drawing up a training program, you need to take into account the peculiarities of female physiology, which differs from male physiology, which determines the specifics of the classes.

Testosterone. Many girls are afraid to pump themselves up in the gym and acquire a masculine figure. This will not happen only because the male hormone testosterone in girls is several times less. And they can't perform exercises to failure, which prevents their muscles from growing as much as men's.
Muscles.
1. Firstly, the structure of muscles in women is different; they contain fewer muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less when strength training with a small number of repetitions for mass growth.
2. Secondly, in women, muscles are distributed differently - there are more of them in the lower part of the body - legs, buttocks. Therefore, pumping up this part is faster than the upper part, plus the lower abdominal muscles are weaker.
Metabolism. Women's metabolism is slower than men's, in particular, carbohydrate metabolism. This causes excess carbohydrates to quickly turn into fat. This must be taken into account when consuming the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will acquire shape and expressiveness, and power training will be more effective.

Training basics and how to design a program

To start working out in the gym, you need to know the basics and create a program.

Let's talk about the 5 pillars of training for girls.

Goals

Girls come to the gym with three main goals:

Lose weight and give your muscles definition,
Build muscle mass and shape your figure,
Keep your figure in shape.

There are other goals: preparation for fitness bikini competitions, professional bodybuilding.

Program

The program is selected based on the goals.

Fat burning program aimed at losing weight and building muscles. It includes more cardio. Strength exercises are performed in 3 sets of 12-20 repetitions with high intensity, but with a small weight and its gradual increase. The breaks between approaches are less than a minute (from 40 seconds to 1 minute). Circuit training is good for fat burning.
Muscle Gaining Program is aimed at muscle growth, in this case we reduce the number of repetitions in the approaches, but increase the weights, taking breaks between approaches for 2 minutes, and exclude cardio.

The training program can be carried out in two ways:

For the whole body, when exercises are performed on all muscles (both upper and lower body) in an hour. Some trainers consider this program preferable if the goal is to maintain shape, in which case the whole body is pumped evenly. It is also convenient if you don’t have enough time to go to the gym all the time and have forced breaks.
A split program, when on a certain day you pump only one muscle group, for example:
1. Day 1 – legs and buttocks,
2. Day 2 – arms, shoulders, chest,
3. Day 3 – back, abs.

System

To get results, the system of visiting the gym and the system of classes within one workout are important.

It is considered ideal to visit the gym 3 times a week with a break of 1 day, but at least 2 times a week to get results.
Between workouts there should be rest for muscle recovery (1-2 days).
A quality strength training session takes no more than 1 hour, plus time for cardio and stretching before and after the session.

Equipment and base

Two important postulates that any coach will tell you are:

Follow the technique
Make a base.

Technique is the holy of holies of any training and sport. Without correct technique the efforts will be in vain.

Some technique tips:

Don't grab heavy weights right away
Spend time on technique, practice exercises at home or in the gym (with a trainer),
Do the exercises slowly, preferably in front of a mirror,
Be sure to watch the video on the technique of performing the exercises,
Don't neglect technology. One correctly performed exercise brings greater results than 10 without technique.

The basis of any program is the base, these are exercises that build the body and form muscles - with a barbell, dumbbells.

The second type of exercises is isolating exercises, they additionally pump up the muscles, are performed on all types of exercise equipment and help to refine the muscles.

Diary

A diary is needed to record results and track progress. Now it can be done electronically, fortunately there are many programs and mobile applications for this, but if there is no time for this, then the main results need to be recorded in a notepad.

If your classes take place with personal trainer, then the coach keeps a diary himself.

A training program can be created in two ways.

On one's own, if you have knowledge in the field of fitness, or you have acquaintances or friends who are athletes or trainers. They will always help you adjust your plan. Nowadays there are many mobile applications and ready-made series of video lessons from famous athletes and fitness bikini champions in the gym. However, you still need to keep your goal and your body type in mind.
With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and contact professional trainer. The trainer will create a competent program, taking into account your goals and body type, will record your results, evenly distribute the load, set the technique for performing exercises, draw up a nutrition plan, and much more.

The important part is warming up

Warm-up is an essential part of training, but, alas, it is neglected by many.

Warm-up is needed to warm up the joints, ligaments and muscles, which will help prevent injuries during exercise.

Never handle hardware without warming up. As a warm-up you can do intense exercise without weight (squats, swinging arms and legs, bending to the side, etc.), jumping rope, stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can do cardio for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intense cardio for 15-30 minutes - treadmill, exercise bike, elliptical or jump rope.

Basic training program for girls for a week for weight loss

Classes 3 times a week, 3-4 sets of 15-18 repetitions, take weights depending on your own weight and preparation; if you are a beginner, it is better to take light weights or consult a trainer. Rest between exercises 1-1.5 minutes, between approaches 40 seconds.

1 day

Cardio up to 30 minutes, warm-up.
Hyperextension,
Squats with a barbell (first approach with an empty bar) or in a Smith machine.
Scissor lunges with dumbbells (or weights)
Breeding legs in the simulator,
Leg abduction in the simulator,
Leg bending in the simulator, lying on your stomach,
Seated leg extension
Horizontal pull-down on the shoulders,
Horizontal block row to the chest,
Bent over press crunches,
Cardio 10-15 minutes,
Stretching for 5 minutes.

Day 2

Any cardio up to 30 minutes.
Hyperextension.
Squat with dumbbells.
Lunges with weights (or dumbbells)
Vertical platform bench press,
Standing dumbbell raises
Dumbbell bench press,
Graviton push-ups
Vertical leg raise,
Twisting,
Cardio 10 minutes
Stretching for 5 minutes.

Day 3

Cardio up to 30 minutes,
Hyperextension with weights,
Plie squat with dumbbells,
Smith machine reverse lunges
Romanian deadlift,
Lifting dumbbells for biceps,
Pulldown of the upper block to the chest,
Wide grip pull-ups
Hanging leg pull-ups
Ab crunches,
Cardio up to 15 minutes,
Stretching for 5 minutes.

Basic training program for girls for a week to gain muscle mass

In this program for mass, we reduce the number of repetitions in the approach to 6-12, and increase the weight required to perform this number of repetitions. We do not use cardio in the training, only warm-up. Rest between sets – 2 minutes, between exercises – 1 minute.

1 day

Warm up,
Hyperextension,
Ab crunches,
Barbell squat,
Lunges with dumbbells,
Wide grip push-ups
Reduction and extension of arms in the butterfly simulator,
Press dumbbells with each hand alternately,
Pull of the upper block behind the head,
Stretching.

Day 2

Warm up,
Hyperextension,
Lifting your legs to your chest
Deadlift,
Lunges with dumbbells (or Smith machine),
Bench press,
Dumbbell lateral raises
Wide grip push-ups or pull-ups
Twisting,
Stretching.

Day 3

Warm up,
Twisting,
Squats with dumbbells,
Scissor lunges with dumbbells,
Standing barbell press from the chest,
Barbell row to the chin,
Horizontal block thrust,
Close-grip lat pull-down,
Pullover with dumbbells,
Stretching.

Circular training cycle for girls in the gym

Circular training will do for those who are losing weight. Cyclic training has a powerful fat-burning effect, depleting all glycogen reserves in the muscles. Several exercises are performed without breaks at a fast pace, after which we do the 2nd and 3rd round of repetitions of these exercises. We increase the repetitions to a maximum of 20.

Example circuit training Ekaterina Usmanova

Complete three circles:

Pull of the upper block behind the head.
Leg extension in the simulator.
Traction of the lower block to the belt in sitting position narrow grip
Scissor squat (with or without weights).
Triceps extension.
Lifting dumbbells alternately for biceps with supination.
Press crunches.

Exercises in the gym for the back

Often girls neglect working their back, focusing on their legs and buttocks. Meanwhile, working on the back muscles is important so that the body looks evenly sculpted; strengthened back muscles help to perform all other basic exercises.

The most effective exercises for back muscles:

Traction of a horizontal block behind the head,
Hyperextension,
All types of deadlifts,
Pull-ups and push-ups
Bent over dumbbell row,
Plank,
Bent-over barbell chest press.

Abdominal exercises in the gym

Many people advise finishing your workout with abdominal crunches before stretching. There are many variations of twists.

The most basic ones in the gym:

Bent crunches on a bench,
Raising your legs to your chest with emphasis on your arms.

The press is also involved in almost all basic strength exercises(squats, lunges, deadlifts, etc.).

Exercise and the menstrual cycle

Women's training and the menstrual cycle are directly interrelated concepts. This should be taken into account in the program. In the first weeks after ovulation, the female body is full of strength, when you need to increase the load and work intensively, 2 weeks before ovulation it is better to reduce the load and not overdo exercises on the lower body.

In the first days of menstruation, women's endurance decreases and fatigue appears. Therefore, it is better not to carry out heavy training at this time.

Proper nutrition

Another commandment of all trainers is that without proper nutrition you cannot build a healthy, beautiful body and you will not get high-quality muscles. What does it mean?

If you are planning to lose weight, then prepare for a calorie deficit, but not for starvation.

You will have to give up sweets and fast carbohydrates (baked goods, bread, etc.) and replace them with slow carbohydrates, also fully consume protein and fiber, count calories and eat fractionally up to 5 times a day.

If you're bulking up, you'll have to do the same thing, but on a larger scale.

To gain quality mass, not fat, you cannot sit on buns and cakes, only proper nutrition with healthy foods, counting calories and no fasting.

The body must receive the full amount of fats, proteins, and carbohydrates in the correct ratio.

Results and time

At the right program training, taking into account nutrition and systematic training, the first results will appear within 2 months.

The body quickly adapts to the load, addiction occurs and progress stops. Trainers advise changing the program once every three months and be sure to increase the weights and load; in the process, you can also replace the exercises with similar ones so that there is no addictive effect.

To track your progress, be sure to keep a journal (as we discussed above).

If progress has stopped, we use 2 methods, increase the number of repetitions, or increase the weight if the number cannot be increased.

In conclusion, a few tips.

Study systematically, there must be a plan, do not miss classes.
Warm up before class.
Be sure to do basic exercises, this is the basis for building muscles.
Follow the technique.
The key to a beautiful body, proper nutrition - without this, exercise in the gym will not be 100% effective.