Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile an effective set of exercises, it is necessary to take into account the purpose of future training, the state of health, as well as whether there is experience in training on simulators and with weights.
Weight loss and weight gain programs differ in exercise selection, intensity and volume of aerobic exercise.
The subtleties of female physiology
The hormonal background of a woman affects the result of training in the gym. The female body has a low level of testosterone, so muscle gain is slow.
During menopause, women are not allowed to follow strict diets that disrupt testosterone production.
Excess estrogen disrupts fat metabolism towards weight gain and reduces the effectiveness of weight loss programs. Vigorous cardiovascular exercise that results in significant fat loss can disrupt your menstrual flow. If they are accompanied by pain, classes in the gym should be temporarily stopped.
Warm up
Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. A warm-up includes light aerobic activity on a treadmill or stationary bike.
To increase the mobility of the joints and spine, bends are performed and torso twists, swings, or circular movements with arms and legs. An effective warm-up complex increases body temperature and heart rate. The last stage of the warm-up is to stretch the muscles and ligaments.
Stretching exercises
To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the muscles of the back to stretch, you need to grab the support with your hand, bend, and take the pelvis back, straightening your legs.
If you raise your arm up, then bend and pull the elbow towards the opposite shoulder, the triceps will get a good stretch. Bends to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend your leg at the knee so that the heel looks up, then with your free hand, pull it up and towards you.
Features of training for beginners
For women who are working out in the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first sessions is to develop the correct technique for performing the exercises safely.
Muscles of beginners do not know how to effectively contract, therefore, exercises with exhausting loads and the use of significant weights are not allowed.To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep her pelvic floor muscles in tension, especially when loading the body in an upright position.
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A gym workout program for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to use all muscle groups.
Training intensity should be limited due to poor elasticity of ligaments and tendons.
Age-related changes affect the accuracy of the movements, so in the classroom they use block simulators, dumbbells and fitness equipment. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.
Does a woman need exercises with a barbell and dumbbells
It must be remembered that well-developed musculature is responsible for correct posture, an elegant gait and overall appearance. Only by working with a barbell and dumbbells of moderate weights, a woman will build up and achieve elasticity of muscles, for example, of the buttocks.
A correctly selected load when exercising with free weights has a positive effect on the work of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint barbell and dumbbell exercises allow you to maintain muscle tone while exercising at home.
Do not be afraid of significant weight gain when working with large weights, low testosterone levels in the female body protect against this problem.
First workouts for women: weight loss
Based on the principle "do no harm", the weight loss training program should be adapted to the physical and age characteristics of the body. For this, a test load is given in the first lessons.
If performing the planned number of repetitions is difficult, you need to reduce one approach in the whole complex or in those exercises that are especially difficult to cope with.
In the first month of training, aerobic activity should be given after exercising on the simulators.
In this case, it is necessary to control so that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract age from 220, and then calculate 60 and 70%.
First workouts for women: gaining muscle mass
The main task of the first workouts when gaining weight is mastering the correct technique for performing exercises, and involving the complex of small stabilizing muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells, the working weights of the shells must be increased in subsequent workouts.
In the initial classes, it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson varies from 30 to 50 minutes, depending on the physical capabilities of the woman.
The best gym exercises
Training programs for men and women are significantly different. In the gym, ladies tend to strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.
On the back
Lever traction in the simulator perceptibly loads not only the lats, but also the trapezius muscles of the back. This trainer will successfully replace barbell or dumbbell rows to your stomach.
The upper back is effectively worked out with pull-ups and vertical pulls to the chest on a block trainer.To work out the lower back, it is customary to perform deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.
On feet
The classic barbell squat is one of the most effective exercises to work out the entire complex of leg muscles. Women with weak backs or spinal problems should do the squat in a hack machine and also do leg presses in the machine.
To tone up and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should remember to load their calf muscles with standing calf raises.
On hands
Dumbbell extensions and push-ups are popular shoulder extensor exercises. If the triceps is a problem area, then they are additionally worked out by unbending the arms on the block simulator and making the barbell press with a narrow grip.
A beautiful shape and volume of the biceps will be provided by curling the arms with a barbell while standing... Dumbbells make it possible to load the biceps brachii in an inclined sitting position, and flexion on the biceps machine increases the intensity of the arm workout.
Press
A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for work in a heavier mode. The intensity of the training is increased by working on a press machine and twisting on a block simulator.
Fat in the lower abdomen is reduced by lifting the bent legs in a simulator with elbow rests. The abdominal muscles, which are responsible for the slimness of the waist, work well with the torso machine and the turns of the torso with the bodybar.
Workout table in the gym for women
Gym training program | |||
No. pp | Exercise name | Approaches | Repetitions |
Workout 1 (for muscle tone) | |||
| Warm up: walking on a treadmill | 5 minutes | ||
| 1 | Lever bar in the simulator | 3 | 10-12 |
| 2 | Vertical row on a block trainer | 3 | 15 |
| 3 | Press on the chest in the simulator | 3 | 10-12 |
| 4 | Raising hands with dumbbells lying on a bench | 3 | 15 |
| 5 | Leg press in the simulator | 3 | 10-12 |
| 6 | Leg information on the simulator | 3 | 15 |
| 7 | Lying Leg Curl | 3 | 15 |
| 8 | Extension of arms on the block trainer | 3 | 12-15 |
| 9 | Regular crunches | 3 | 20 |
| 10 | Torso turns with bodybar | 3 | 50 |
| 11 | Walking uphill on a treadmill | 30 min | |
Workout 2 (circular) | |||
| Warm-up: orbitreck | 5 minutes | ||
| 1 | Horizontal row on a block trainer | 3 | 15 |
| 2 | Dumbbell press lying on the bench | 3 | 15 |
| 3 | Standing dumbbell curls | 3 | 15 |
| 4 | Extension of arms on the block trainer | 3 | 15 |
| 5 | Extension legs on the simulator | 3 | 15 |
| 6 | Leg information on the simulator | 3 | 15 |
| 7 | Bent leg raises on the simulator | 3 | 15 |
| 8 | Orbitrek | 30 min | |
Holiday | |||
Workout 3 (strength) | |||
| Warm up: exercise bike | 5 minutes | ||
| 1 | Bench press | 4 | 10 |
| 2 | Squats | 4 | 12 |
| 3 | Row of the bar to the belt, standing in an incline | 4 | 10 |
| 4 | Standing barbell curls | 4 | 10 |
| 5 | Extension of the arm with a dumbbell up | 4 | 10 |
| 6 | Barbell Deadlift | 4 | 12 |
| 7 | Reverse crunches | 3 | 15 |
Holiday | |||
Workout 4 (working out problem areas) | |||
| Warm-up: orbitreck | 5 minutes | ||
| 1 | Dumbbell lunges | 3 | 15 |
| 2 | "Glute Bridge" | 3 | 20 |
| 3 | Breeding legs on the simulator | 3 | 20 |
| 4 | Push-ups with emphasis on the bench | 3 | 15 |
| 5 | Dumbbell bent over extension | 3 | 15 |
| 6 | Extension of arms on a block trainer with a rope handle | 3 | 15 |
| 7 | Oblique crunches lying on the floor | 3 | 20 |
| 8 | Torso turns with bodybar | 3 | 50 |
| 9 | Lateral torso | 3 | 20 |
| 10 | Exercise bike | 20 minutes | |
Cardio workout (60 minutes) | |||
| 1 | Warm up: walking on a treadmill | 5 minutes | |
| 2 | Orbitrek | 15 minutes | |
| 3 | Interval walking on a treadmill | 35 minutes | |
| 4 | Exercise bike | 10 min | |
| 5 | Cool Down: Walking on a Treadmill | 5 minutes | |
Holiday | |||
Circular training
The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire body muscles, sometimes the muscles are worked locally on different days.
In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without interruption.To obtain a tangible result, you cannot practice to failure, and you should also follow the technique and have training experience.
Cardio workout
Cardio training involves any aerobic activity that increases the heart rate and is aimed at burning the subcutaneous fat layer.
The well-equipped fitness club offers a wide range of aerobic equipment:
- Treadmills,
- exercise bikes,
- orbitracks
- rowing simulators.
Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. One or more simulators are used for the lesson, with different operating times.
Split workout
The essence of the method consists in the separate training of muscle groups during the week: on Monday, they load the biceps and back muscles, on Wednesday - quads, calves and shoulders, and on Friday they leave the pectoral muscles and triceps. The lesson consists of several exercises for each muscle group, the number of approaches and repetitions determines the final goal of the training program.
Split training is effective for mass gain or body shaping, and in case of weight loss - for targeted workout of problem areas. The system of separate training is not suitable for those who have just started to exercise or often skip classes.
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For women, a strength training program in the gym is made up of basic exercises, taking into account the physique and age characteristics. The main part of the workout consists of 5-6 exercises performed in three sets.
Working out the muscles for 8-10 repetitions, with interruptions of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to perform the planned number of repetitions without breaking the correct technique. If the muscles feel tight the next day, you need to slightly reduce the working weights at the next workout.
Proper nutrition for active training
The calories and composition of your daily diet should be consistent with your gym training goals. When training for weight loss, one should not allow a strong cut in calorie intake, so as not to disrupt the metabolism in the body.
When gaining weight, protein is consumed at the rate of 2.5 grams for each kilogram of "net" body weight, that is, without taking into account the weight of fat. Most of your daily protein should be eaten after exercise and in the evening.
Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch and an hour before class.
Fats cannot be eliminated from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All basic nutritional components are divided into three main meals and two low-calorie snacks.
Does a woman need proteins and gainers
A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutritional blends containing 50% or more of protein, called proteins, are added during muscle growth workouts and during strict diets.
Protein shakes are easy to digest, help relieve hunger and provide the body with essential amino acids for the growth and maintenance of muscle fibers.
Gainer is a carbohydrate-protein mixture that fully recovers after physical exertion, but is not desirable in case of problems with rapid weight gain. Women who have a lean physique, or who do not have the opportunity to eat regularly, must balance their daily diet with a gainer.
Important: Protein is harmful to health if misused, so consult a professional instructor or doctor when choosing a sports supplement.
Sample menu for 3 days for women
On the day of strength training, your diet takes into account the body's need for protein and carbohydrates to work at increased intensity. An important meal is a snack 30-60 minutes before training.
It is advisable to divide your morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:
- Breakfast - an omelet from a couple of eggs and oatmeal in milk.
- Snack - a glass of fruit juice.
- Snack - a small apple or tangerine.
- Lunch - a portion of boiled fish with rice and vegetables.
- Afternoon snack - cottage cheese or drinking yogurt.
- Before training - a small banana.
- After class - gainer or protein shake, depending on the time of the workout.
- Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.
On the day of rest, the diet should ensure complete recovery and growth of muscle mass:
- Breakfast - bake pasta in the microwave with cheese and egg.
- Snack - juicy fruit.
- Snack - green tea with dried apricots or dates.
- Lunch - beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
- Afternoon snack - 30 g of muesli with yogurt.
- Dinner - lean meat, vegetable stew.
- Before going to bed - low-fat kefir and 1/2 teaspoon of bran.
Eating on the day of cardio creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.
The menu should include only slowly digestible carbohydrates, and for dinner - protein products:
- Breakfast - rice with vegetable salad.
- Snack - vegetable salad.
- Lunch - lean meat, some buckwheat and fresh vegetables.
- Afternoon snack - unsweetened yogurt with 1/2 teaspoon bran.
- Dinner - a savory casserole and unsweetened yogurt, or a protein shake.
When to expect the first results
An excellent result of a month of persistent strength training - about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect a quick visual effect when gaining mass.
The effect of daily exercise on improving tone becomes noticeable after two weeks.
Muscles maintained in constant tension appear plump and more prominent.
The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic activity, and adherence to a proper diet.
Visible results appear after a few regular sessions... Reducing daily calorie intake and high intensity exercise can help you lose up to 1kg of excess weight per week.
The workout program in the gym should be consistent with the goal that the woman sets for herself. The intensity of the classes is selected taking into account the age characteristics of the physiology and physical capabilities of the woman.
So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. Expert advice will help prevent nutritional mistakes and choose the right sports supplements.
Training program in the gym for women: video
Training program for beginners, see the video:
3-day split program, watch the video:
If you are looking for a place to do sports in Maryino, we invite you to the Miss Fitness women's fitness club.A gym for women and a wide range of individual and group activities await you. Only women are involved in the club.