Training program for girls in the gym to become slim and athletic

Want to start strength training at the gym, but don't know where to start? Check out a few tips and get started tomorrow!

Where to start training in the gym for girls

Many girls are put off by strength training. They look at a huge powerlifter lifting a heavy barbell and are afraid that they will become just as big. Drop the stereotypes!

Instead of strength training, most girls choose endless cardio workouts, thinking that this will help them lose weight. This is a completely wrong tactic!

Combine cardio with free weights - this will give your figure a beautiful shape and make your muscles elastic and lean. Why do girls need strength training?

It doesn’t matter what your goals are: losing weight, toning your muscles, gaining muscle mass - strength training will help you accomplish your goals with greater efficiency.

Check out some tips to help you get started in the gym.

1.Try to figure it out on your own

In the age of accessible information technology, nothing is easier than finding the information you need. Study websites and magazines that talk about training programs, exercise techniques, diet, etc.

The main thing is to decide for yourself what you want to achieve through training. If you do not decide on the goal, then the path will be foggy and blurry. You will rush from one program to another and, having achieved nothing, quit classes.

Choose a program for beginners and follow the recommendations. Watch the technique of doing the exercises. It is very important to avoid injury.

First day at the gym for girls. Keeping your body in good shape

A training plan in the gym for girls to maintain physical fitness could be like this:

Day 1

1. Cardio load – 15 minutes at an average pace.
2. Dumbbell bench press – 3 x 10.
3. Reduction of hands in a crossover – 3 x 10.
4. Arm extension in block – 3 x 10.
5. Dumbbell overhead press – 3 x 12.
6. Reverse hyperextension.
7. Cool down: cardio 10 minutes, stretching.

Day 2

1. Cardio – 15 minutes.
2. Leg press – 4 x 10 reps or Smith squats.
3. Leg extensions in the simulator – 3 x 10.
4. Breeding plus abducting legs in the simulator - a total of 4 sets of 2 for each exercise, 10 times.
5. Leg curls in the simulator – 3 x 10.
6. Dumbbell lateral raises – 3 sets of 10 reps.
7. Raising legs from a lying position - 4 sets of 20 times.
8. Cardio – 10 minutes.

Day 3

1. Cardio – 10 minutes.
2. Hyperextension – 3 x 20.
3. Romanian deadlift – 3 sets of 10 reps.
4. Pull-down of the upper block behind the head – 4 x 10.
5. Bent-over dumbbell flyes – 3 x 10.
6. Curls with dumbbells – 3 x 10.
7. Roman chair crunches.

This gym training program for girls allows you to maintain strength and external indicators and be in good shape all year round. The main condition is not to increase weight. Then the muscles will not grow.

Among the exercises for girls, we can note the abduction and extension of the legs - the problem areas of the outer and inner thighs are trained.

2.Work out with a trainer

If you have never gotten close to barbells, dumbbells and exercise machines, then it makes sense to contact a trainer. Take a few paid classes with an experienced instructor. He will tell you the basic rules of behavior in the gym, create a training program and give nutritional advice. The trainer will show you how to perform the exercises correctly, which will reduce the risk of injury.

The instructor will monitor the execution of the exercises and give practical advice if he sees flaws in the technique of performing the exercises.

First day at the gym. Only for girls.

The moment has come when, having made a heroic effort on yourself, you decided to start going to the gym. But despite the enthusiasm and optimism, there is still some excitement and fear inside of this yet unexplored, but so alluring world of fitness.

Below you will learn how to avoid the most common mistakes of beginners in the gym and what you need to do to make training a part of your life and bring the desired results and satisfaction.

Try to immediately rid yourself of unnecessary illusions and understand that no matter what goal you are pursuing (losing a few extra pounds, simply toning up your body or becoming the owner of an athletic figure), there will be no quick and easy result! Every day a huge number of people start visiting fitness clubs, and only a few stay there for a long time. Soon the euphoria from training wears off, it turns into a monotonous routine, and numerous holidays and feasts completely discourage the desire to exercise. As a rule, this comes from ignorance and inability to properly organize the training process, nutrition, and from a naive expectation of a forced effect.

Therefore, the most important thing is to clearly understand what result you ultimately want to achieve. It is the awareness of the final goal that will be the determining factor in choosing the load, organizing the diet and, most importantly, motivation. Its absence is one of the most common reasons why people quickly stop exercising.

So, you've recharged yourself with motivation and decided on your goals, now let's look at some preparatory moments before you cross the threshold of the fitness club.

Despite the fact that every girl strives to be beautiful always and everywhere, the gym is not the place to parade and demonstrate the latest fashion, perfumes and cosmetics. It is unlikely that you will be able to hide reddened cheeks under bright makeup, but you will be guaranteed to have cosmetics running from sweat and clogged pores. And be sure that fragrant perfume mixed with the smell of sweat will only cause a feeling of irritation in those around you. Therefore, it is better to leave the ability to apply war paint for another occasion.

Choose clothes specifically designed for fitness, in which you will feel as comfortable as possible, giving preference to natural “breathable” fabrics. Be sure to take care of high-quality sports shoes, the main criterion of which will not be appearance, but comfort. The right running shoes will not only help you avoid injury, but will also make your workouts more effective.

Finally, ready for work and defense, with a subscription in hand, you found yourself in the gym. Muscular men, energetic music, a lot of intricate exercise equipment, sounds from working with dumbbells and barbells, and your complete lack of understanding of what to do next.

First of all, put aside your shyness and don’t think that everyone is looking at you. The gym is a place where people come to work on their body, so everyone is only concerned with their own appearance.

Secondly, before you do anything, contact a trainer. Even if you don’t plan to constantly train under the guidance of a sports mentor, it makes sense to take several paid individual training sessions.

Believe me, just a couple of personal sessions with a trainer can save you a lot of time. Often, girls do not get the desired results from training for months (or even years) because they mindlessly train on their own, consulting either with friends, or copying ready-made programs from the Internet that are completely unadapted to their body and the assigned tasks.

With a trainer, you will be able to find out the purpose of all exercise equipment, learn how to technically correctly work with them and other sports equipment. He will tell you in detail what stages the training should consist of, how to organize your nutrition before/after class and during the day, and will also help you create a step-by-step training plan taking into account the goals that you (with your individual physical data) are going to achieve.

It doesn’t matter which gym you decide to go to, whether in a fashionable fitness club or in a basement gym, there is a common set of unspoken rules of behavior, a kind of cultural ethics. And it will be very useful to know about these rules in advance, so as not to incur the wrath of the guests.

• Always put away the dumbbells and remove the weights from the weights.
• If you plan to do the exercise in front of a mirror, make sure that you will not disturb others doing it.
• Before you start exercising on the machine you need, ask those around you if it is busy.
• If any physical activity causes your body to sweat, it would be a good idea to lay a towel on the machine or bench before exercise.
• Keep quiet. Of course, a gym is not a Lenin library, but still, excessive chatter and laughter can distract others and get on your nerves.
• Don't step over the bar. Athletes are superstitious people, and this gesture, like nothing else, causes irritation.

I hope now, on your first training day in the gym, you will feel confident and leave there feeling slightly tired and completely satisfied.

Finally, one more piece of advice: in building a beautiful, harmonious body, desire alone is not enough. It must be backed up by your persistence and self-discipline. Therefore, from now on - only forward!

6.Drink water

If your body does not have enough water, then performance indicators decrease sharply. Consequently, efficiency during training also decreases: strength abilities decrease and endurance decreases.

Drink water between sets to stay hydrated.

In addition, lack of water impairs the absorption of proteins and carbohydrates necessary for muscle growth and energy.

It is necessary to drink water not only during training, but also throughout the day. Do not bring your body to a state of dehydration - this can lead to unpleasant consequences.

Who is this training program for?

You can often hear the opinion that there are no universal programs. Each organism needs its own approach. This is true, but not for beginners. The initial stage of training should bring your body, nervous and cardiovascular systems into a healthy state. And only for a healthy, prepared body, an individual training program is needed.

This program is for girls who have just started working out in the gym - for beginners. You can consider yourself a beginner if you have been practicing for less than two months.

The program is universal, but primarily aimed at losing weight, tightening the entire body and toning muscles. It will prepare your body so that in the future you can safely move on to a more complex program. Even if your weight is normal, then at the initial stage this program will also suit you. It will strengthen your muscles and teach you how to do basic exercises correctly.

There is a limitation - in order to participate in this program, your body mass index must be below 35. If your body mass index (BMI) is above 30, any increased exercise can be dangerous. It is better to first lose a little weight so that the IMI drops below 35, and then start training.

10.Eat right

Don't think that just because you work out at the gym, you can eat whatever you want. Hard training alone is not enough to achieve your goals. It is necessary to eat properly and balanced.

Nutrition has the same value as the training process.

Eating just anything will not give you enough energy for the upcoming workout. It is also necessary to monitor the caloric content of food consumed.

By eating improperly, you can undo all the effort expended in the training process.

The girls' first day at the gym. 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.

1. 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 cannot perform exercises to failure, which prevents their muscles from growing as much as men's.
2. Muscles. Firstly, the muscle structure of women is different; they contain fewer muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less during strength training with a small number of repetitions to increase mass.
3. 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.