The most effective workouts for girls in the gym

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, but then you will get used to it 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. It's also important to consider your overall fitness level—those who have never done sports or exercise before 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.

Adviсe

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.

Training diary

The progress made by training in the gym is not only measured by weight: it is important to take into account the increase in endurance levels and changes in volume. The fact is that when replacing fat mass with muscle, the number on the scale may not only not decrease, but even increase. At the same time, volumes will noticeably decrease. The nuance is explained simply - muscle tissue is heavier than fat.

In order not to lose motivation, track your achievements and correctly create a program for further training, you need a diary. When working out in the gym with a personal trainer, this issue is dealt with by a professional, but there is nothing complicated here, and any girl can keep a diary on her own. The classic version of a diary is a regular paper notebook where the following data is recorded:

• Date of training;
• A concise list of exercises performed, exercise equipment used;
• Number of repetitions, approaches;
• Weight and volumes (waist, hips, chest).

For girls who are always in a hurry and do not have time for such recordings, computer and mobile applications have been developed.

The recordings will help you objectively assess your capabilities and competently create a training program for 3 times a week. The main problem for beginners is precisely the inability to calculate the load; this is where a diary will help.

The first workout in the gym should be easy and leisurely, otherwise there is a high risk of injuring unprepared muscles. Next, taking into account your condition, you should gradually increase and diversify the load.

When drawing up a training program, girls must take into account their menstrual cycle.

In the first half (before ovulation), the female body is ready to work intensively and is more resilient; in the second half of the cycle, it is better to simplify the program a little and reduce the number of exercises on the lower abs.

Directly during menstruation, many girls feel unwell, complain of lethargy and fatigue. There is no need to strain yourself by lifting heavy weights or exhausting yourself on the treadmill - just wait, very soon you will feel a surge of strength again and continue with renewed energy.

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 reps. 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.
• Reduction of arms in a crossover - 3 sets of 15 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.

Stages of training

One lesson always consists of three stages:

• warm-up;
• basic training;
• cool down or stretch.

Let's look at each of them.

Raising your arms with dumbbells is the key to a beautiful and toned chest

Training for girls in the gym, similar to other options, begins with a warm-up. It can take from 14 to 20 minutes and is divided into two parts:

• running or walking “uphill” on a treadmill for 7 or 10 minutes;
• squats, bends to the sides and back and forth, push-ups for the same time.

These simple exercises will help tone your muscles and prepare them for stress. Following the warm-up, the main training process begins. Let's look at what exercises in the gym will be optimal for girls.

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Some of the coolest exercises for pumping up your arms

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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.
• Machine Overhead Press - Perform 3 sets of 10 reps.
• 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.
• Pull-downs for the head - 4 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.

A program suitable even for thin girls with training in the gym 3 days (3 times) a week

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

• Cardio training at an average pace - 15 minutes.
• 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.
• Cool down - cardio and stretching for 10 minutes.

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.

Why you should choose training for all muscle groups

Many trainers advise beginners to work out their muscles by following a split program. It consists of working exclusively one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be training that will work all muscle groups in one session.

The video shows a training program for girls in the gym

For those girls who sometimes miss classes due to work, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full capacity during the menstrual cycle. Accordingly, some muscle groups that will be trained during this period will be worked out poorly.

Find out how long it takes to pump up in the gym by reading the corresponding article on our website.

Block row with leg support: imitation of rowing to pump up your back

Advice! According to the arguments given, it is best for girls to choose a training program, performing basic exercises and weights on the whole body. This will give more effect.

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One of the effective comprehensive training programs in the gym

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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 will do.

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, body should be straight, pull your right knee to your chest, repeat with your left knee. Gradually increase the pace of alternating legs. Then add a crossover—pull your left knee toward 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 – Hold 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.

PROGRAM No. 1. IMPROVING OVERALL PERFORMANCE. INTERMEDIATE LEVEL[edit | edit code]

Program for endomorphic type[edit | edit code]

• Suitable for beginners
• Held in the gym
• Training frequency: 3 times a week (every other day)
• Intensity: 5-7/10
• High repetition rate
• Rest between sets 15-60 s

Program for mesomorphic type[edit | edit code]

• Suitable for intermediate level
• Held in the gym
• Training frequency: 3 times a week (every other day)
• Intensity: 5—7/10
• Rest between sets 15-60 s

Program for ectomorphic type[edit | edit code]

• Suitable for beginners
• Held in the gym
• Training frequency: 3 times a week (every other day)
• Intensity: 5—7/10
• Low repetition rate
• Rest between sets - 45-90 s