Training for beginners in the gym for girls: how to exercise correctly as a woman without a trainer, what exercises to do, where to start and how to create a program for a beginner

Training for girls starting to work out in the gym should be carried out with a specific purpose.

It is important to organize classes correctly, draw up a schedule, and choose appropriate exercises.

First of all, you need to find a powerful incentive to play sports, organize training correctly, conduct it regularly and gradually increase the load.

Beginners can work according to a ready-made program or create an individual complex. Beginning overweight athletes need to know how to speed up weight loss during exercise.

How to force yourself to go to the gym: the power of motivation

If a girl is seriously thinking about playing sports in the gym, and not at home, then most likely she already has motivation. The main thing is not to lose her!

To encourage yourself to regularly visit a fitness club, you can follow a famous fitness model, trainer, etc. on Instagram. The main thing is that your ideal arouses interest and desire to change yourself. Follow your guru's progress and follow his advice.

Buy a couple of sets of nice sportswear to look good while working out. As an additional incentive, a girl can wear nice jeans or a dress a couple sizes smaller.

Gym workouts for beginners will be more fun if you bring along your favorite music. Make a playlist of energetic tracks that lift your spirits and encourage you to be more active.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

First day of training: where to start for a beginner

Not all girls know what beginners should do in the gym. They don’t understand which machine to use, what exercises to start with, how many to do, etc. You need to act according to this plan:

First you need to choose a gym. Agree with the administration about a free trial session. Look at the set of exercise equipment, their condition, the number of visitors, the cleanliness of the gym, locker rooms, etc.
Determine the main goal of training: losing weight, building muscle mass, drawing relief, increasing strength and endurance.
Even if a beginner girl plans to conduct classes in the gym without a trainer, at first she needs the help of a specialist. Therefore, it is recommended to conduct an introductory training with a trainer who will tell you what exercise equipment to pay attention to, what exercises to perform and how to do it correctly.
Take a towel with you.
Do not borrow equipment during the pause between sets and ask permission from other athletes to borrow it.
After use, put the sports equipment back in its place.
If you don't know how to use the machine, ask a trainer or a more experienced bodybuilder.
Keep to your gym schedule.

It is better for a girl to start with simple exercises with light dumbbells, kettlebells, a barbell, a fitball, and an elastic band. This equipment will help you strengthen your muscles so you can move on to more complex workouts.

Attention! Do not forget to consult your doctor before exercising in the gym to determine if there are any contraindications. If they are, the doctor will tell you which exercises you need to avoid.

Setting a goal

When working on goal setting, it is necessary to carefully imagine the desired result, which will become the basis for developing program lessons in the following areas:

reducing current weight and giving relief to individual groups of muscle tissue;
building muscle mass in certain areas of the body, adjusting the figure;
general improvement of the body and maintaining good shape in the gym or at home.

Among professional athletes there are those who set the goal of preparing for competitions, improving their own parameters of endurance, agility and concentration.

Optimal schedule: how many times a week and at what time to go to the gym

To get a good result, it is important to develop a system for visiting the gym and conduct classes regularly. To do this, a novice athlete must understand how many times a week she can visit a fitness club and spend time training along with showering and changing clothes. Girls who have children will be able to devote less time to this than single ladies. The main thing is to answer the question honestly. If it's half an hour, then don't promise yourself to do 4 sets for each muscle group. It is better to train for half an hour three times a week than for 2 hours, but only once.

To lose weight and improve your figure, a beginner girl should exercise 2-3 times in 7 days. In this case, it is necessary to take a break between workouts of 1-2 days. It is important to give the body rest and recovery. A novice athlete can spend from 30 to 60 minutes doing the exercises. Rest between sets should be 1 to 2 minutes.

It is also important to understand what time of day to conduct training for beginners in the gym. The optimal time period is from 13 to 16 hours of the day. During this period, the girl’s body becomes the strongest, most resilient, and flexible. In addition, the gym is practically empty at this time. Most people appear from 7 to 9 am, from 18 to 21 pm on weekdays, and from 9 to 16 pm on weekends.

How to exercise without a trainer

As mentioned, beginners in the gym need to decide on the purpose of their classes:

Burning excess fat, highlighting relief.
Increasing weight, correcting body proportions, for example, training with an emphasis on the buttocks and legs.
Keeping fit.
Increased flexibility.

Then the girl must create a complex taking into account the goal. For example, fat burning training combined with a small amount of strength training is suitable for effective weight loss. You can also order a training plan from a trainer or find it on the Internet.

Important! A big mistake for beginners is to conduct classes in the gym without understanding how the machines work and what the complex should be like. This threatens injury (sprain, ligament rupture, etc.), at best there will simply be no effect, or progress will quickly stop

Beginning athletes should remember an important rule for successful training - adherence to technique. It is important to do exercises in the gym correctly. Only when a girl learns to feel the target muscles can she consider that she has mastered the technique. It is difficult to achieve this on your own, but it is possible:

Work with your weight at first.
Move slowly.
Establish a connection between your brain and the muscle you are working so that you can feel its tension.
If necessary, look at yourself in the mirror to control your movements.

It should be remembered that 6 exercises with the correct technique are more effective than 10-20 without it.

Athletes should include basic movements in their training, during which several muscle groups work. Such loads allow you to form a beautiful body and increase muscles. Isolating fitness elements help to work out individual muscle groups, for example, the back (lats, trapezius, etc.).

Attention! Keep a training diary in which you will record your results and track your progress. Write down your complex there, which can be adjusted if necessary.

Always start your gym workout with a warm-up to prevent injury and improve results. And after the main complex, do some stretching so that the functioning of the cardiovascular system normalizes.

Working for results: fundamental factors for success

The effectiveness of visiting the fitness room by representatives of the fair half of humanity depends on a whole combination of factors.

The basis for obtaining the necessary effect and increasing the incentive for further activity is a properly selected training program for building the body, taking into account the following provisions:

genetic predispositions and health status;
set goals and objectives, the systematic manner of achieving them;
the effort and intensity of the main training;
compliance with the diet and drinking, rest and sleep schedules.

A beautiful body and a healthy body, these are the results of visiting the gym, which a woman and her environment can appreciate.

It is important to train, focusing on achieving a specific result, with a goal orientation and full immersion in the topic of a healthy lifestyle.

How to choose exercises for a woman

Beginning athletes in the gym should perform exercises to pump large muscle groups, for example, chest, back, and then shoulders, biceps/triceps, forearms, wrists, or first the gluteal muscles, and then the thighs, calves. The workout can include cardio, strength, basic, and isolation elements.

If a girl’s weight is normal, then she can do strength training exercises without cardio to increase her mass. General strengthening training is suitable for those who want to stay in shape and work out all the muscles in the gym.

It all depends on the goal: lose weight, build muscle

The choice of exercises depends on the girl’s goals. If an athlete wants to lose weight, then she needs to work on a fat-burning program in the gym. To do this, you need to exercise on a treadmill, exercise bike, orbit track, or stepper. This is the most popular equipment that will help remove excess fat and tighten muscles. Minimum operating time is 30 minutes.

Most novice athletes want to remove belly fat. They should know that excess calories are lost evenly from the entire body (somewhere more, somewhere less), so the whole body will lose weight, and not just one part of it. Only then, after the fat layer has been reduced, can the shape be adjusted.

To lose weight, a girl can combine aerobic (cardio) and strength training. Combined exercises for beginners will help you lose weight and build muscle. Power movements are performed 12-20 times three times quickly and with minimal weight. The pause between sessions is from 40 to 60 seconds.

Aerobics and circuit training are also good for weight loss. The last type of training consists of performing each exercise for 1 set without a pause, then the girl rests for 1-2 minutes, after which she does the second round, etc.

Effective strength training for beginners helps build muscles. To do this, the girl performs basic/isolating exercises from 6 to 12 times with heavy weight. This can be a full-body workout or a split program, when in 1 day you need to pump up a specific muscle group (buttocks, legs or chest, shoulders, arms). The pause between sets is 2 minutes. Cardio can only be used for a warm-up or gentle cool-down.

Cardio and strength training: technique

To lose weight in the legs, buttocks, abdomen and other parts of the body, cardio exercises are recommended, which increase heart rate. During training, it speeds up metabolism and burns fat faster. These types of activities include not only cardio exercises, but also jumping rope, running, swimming, special exercises, for example, “climber”, burpees, etc.

Popular strength movements in the gym for beginners:

Squat with weights (dumbbells, barbell). While lowering your pelvis, keep your back straight, tilt your body slightly forward, move your buttocks back, and press your heels to the floor.
Do lunges (while standing or walking). At the lowest point, the knee of the front leg should not go beyond the toe, the back is straight, the torso is slightly tilted forward.
Perform barbell deadlifts without weights to tone your lower body as well as your back. While squatting, you need to smoothly transfer the weight to your buttocks.
Do barbell presses (without weights) to pump up your chest, triceps, and deltoids.
Perform abdominal crunches with your feet elevated.
Do a plank (straight, on your side, with your arm or leg raised). And if you stand on an unstable support, the load on the muscles will increase.
Raise your knees to your chest on the horizontal bar.

These exercises for beginners will help accelerate muscle growth and make the relief more pronounced.

Exercises on simulators

If a girl prefers to exercise on simulators, then she can include the following elements in the program:

Press a block with your feet in the simulator. If the feet are placed on the upper part of the platform, then the load on the buttocks and biceps of the thigh increases, from below - on the quadriceps muscle, with a narrow position of the legs - on the outer part of the thigh, with a wide position - on the inner.
Extend your legs in the exercise machine. Make sure that your shin is against the floor and do not fully extend your knee.
Pull the lower block towards your stomach by tensing your back to pump it up. Fix yourself and try to bring your shoulder blades together as much as possible.
Pull the upper block towards your chest to pump up your back.
Bring your arms together to pump up your chest. Do not straighten your elbows completely, move smoothly.
Do push-ups to put more stress on your chest, tilt your torso slightly forward.
Extend your arms on a block to pump up your triceps. Do not arch your back, fix your elbows near your waist.

Important! These elements are suitable not only for beginners, but also for professionals, the only difference is in the scales.

Training program for girls

Well, here we come to the most interesting part, practice. It’s time to create a competent training program for girls, based on the above conclusions that we have made. It makes no sense for girls to train their body according to body parts, because... this is more suitable for heavy “failure” training. We have different goals, so we train the whole body in one workout!

Heavy training program for 1-2 weeks (after menstruation):

Barbell squats (bench leg press), 1-2 warm-up sets, 5 x 10-15
Vertical pull-down, 1-2 warm-up sets, 6 x 10-15
Close grip bench press, 1-2 warm-up sets, 6 x 10-15
Barbell row to the chin, 1-2 warm-up sets, 6 x 10-15
Press (lying crunches), 4 x max.

This is a program for the first two weeks (after menstruation). This workout will take you from 50 to 70 minutes, depending on how long you rested between sets.

The less you rest (but not less than 45-50 seconds), the higher the intensity of your workout, the greater and faster the effect you will get.

This program is also suitable for beginners, although at first you can rest a little more between approaches, for example, about 1.5 - 2 minutes.

The program contains a fairly large (5-6) working approaches and repetitions (10-15). This is necessary for better accumulation of glycogen in the muscles. Just don’t overdo it with carbohydrates so that they are actually stored in glycogen and not in fat.

In combination, I advise using only basic (involving several joints) exercises in order to have time to work on all the muscles in one workout.

There is only one exercise for the legs - squats, because... The lower part of the body responds to stress much better than the upper body in women. And in general, squats are the best exercise of all, for many reasons. For example, one of them is the absolute naturalness of movements for the human body.

If you have problems with your knee joints, then replace the barbell squats with the bench press.

There is no specialization for the chest (such as bench press or dumbbells), so that this does not reduce the size of the mammary gland, but there is a bench press with a narrow grip (you can do it in Smith), because this engages the chest muscles underneath the gland, the triceps, and the front of the deltoids (shoulders).

We train the abs either after training or before, in order to pump blood into the abdominal cavity for better blood supply to the remaining muscles. Although in fact, you can generally train your abs on rest days.

As soon as your fitness level increases and the current program becomes too easy for you (the body has adapted), then I suggest you the following training program (heavy) for 1-2 weeks to increase the load:

Barbell squats (bench leg press) + Deadlift, 1-2 warm-up sets, 5 sets of two exercises immediately after each other x 10-15 in each approach (there will be 10 in total)
Vertical block row + Horizontal block row, 1-2 warm-up sets, 5 sets of two exercises immediately after each other x 10-15 in each approach (there will be 10 in total)
Bench press with a narrow grip + Dumbbell curls with supination (rotating the dumbbells at the top of the amplitude), 1-2 warm-up sets, 5 sets of two exercises immediately after each other x 10-15 in each approach (there will be 10 in total)
Barbell row to the chin + Dumbbell swings to the sides, 1-2 warm-up sets, 5 sets of two exercises immediately after each other x 10-15 in each approach (there will be 10 in total)
Lying crunches + leg raises (reverse crunches), 6 x max, without pause between exercises. Rest between sets 1.5-2 minutes.

Where I wrote “two exercises immediately after each other” - this is how I simplistically called a superset or, less commonly, a “double”.

Rest between pairs of exercises (doubles, supersets) 45-60 seconds. Those. For example, we did 1 set of squats, then immediately did a set of deadlifts without rest, then only rested for 45-60 seconds - this is a superset. Then again a set of squats, followed by a set of deadlifts without rest - this is the second set of a superset.

In squats, you can rest for even 1.5 minutes. There is no need to rest for 5-6 minutes, as most girls do in the gym! This, firstly, greatly reduces the effectiveness of the training, and secondly, it infuriates those around the room, because you occupy shells for a long time.

You must be mutually polite to others, even though you are the weaker sex.

Each subsequent approach should be performed with slight under-recovery in order to increase the “oxygen debt” and energy expenditure.

The first two weeks of training are understandable, but now that ovulation has occurred, you should switch to more gentle training and eliminate heavy loads on the lower body and abs.

An example of a lightweight training program for girls (for 3-4 weeks):

Vertical pull-down, 1-2 warm-up sets, 3-4 x 12-20
Close grip bench press, 1-2 warm-up sets, 3-4 x 12-20
Barbell row to the chin, 1-2 warm-up sets, 3-4 x 12-20
Cardio exercise (fast walking or slow running) with a heart rate of 110-130 beats per minute x 35-50 minutes

Leg and abdominal exercises were completely eliminated. We reduce the weight on the equipment, which allows us to perform exercises for 15-20 repetitions per set. You can use drop sets (losing weight with each approach) to stay within your desired rep range. We also reduced the number of approaches by half (3-4).

You can increase the rest between sets if you feel you need it. Be careful with carbohydrates at this time (especially fast ones), because... During the 3-4th week of the cycle, the female body intensively begins to accumulate excess energy into fat.

If during menstruation you feel a strong loss of strength or pain, then there is no need to torture yourself, it is better to give up training for this time, there is also a positive point. Such rest does not allow the body to quickly adapt to stress and ultimately contributes to better progress, because this meets the principles of microperiodization in bodybuilding.

What if I don’t want big muscles?

Dear girls and women, understand that a girl cannot grow huge muscles without artificial anabolic hormones!

Your body contains 10 times less of the main anabolic hormone - testosterone. And also the next obstacle is that with a lack of calories, muscles cannot grow in principle (since “fat burning” is a state of catabolism, not anabolism - growth).

I understand your fears. Few men will like it if your biceps are larger than his.

And the terrible pictures with masculine women-freaks evoke quite a bit of horror. After all, this way they begin to look neither feminine nor beautiful, which means they reduce their chances of finding a successful man.

I can safely tell you that if you, out of your stupidity, do not start taking steroid drugs, then you will not be able to pump up huge masculine muscles.

Remember that too little load does not change muscle size. The load should be sufficient for growth, but not excessive, because this can disrupt your recovery abilities and significantly slow down your progress.

What if I don't like lifting weights, can I do aerobics instead?

If your goal is to change the size of your muscles (I want a bulging butt, I want strong legs, etc.), then aerobics will be ineffective here.

Let's do some math. 1 g fat = 9 kilocalories, 1 g carbohydrates = 4 kilocalories. A group aerobics or cardio class will burn an average of 300 calories per hour. If you exercise three times a week, this will equal 900-1000 calories.

Moreover, most of the calories will be burned from glycogen, and not from fat deposits, i.e. Let's take about 500 calories or 55 g of fat. And then, this is if you ate the same way all week, consuming the same amount of calories. I am sure that you will not be able to do this, but even if a miracle happened, you will burn 55 g of fat per week. Do you need it? How much time do you have to waste just to burn through a couple of Super Snickers a week?

At first, few people like to lift weights, because this is a colossal waste of energy, and our body does not like this and in every possible way wants to make you lazy. “Let’s not go to the gym today, you’re so tired”, “Don’t go to training, it’s useless anyway!”, “Don’t do another set, you’ve already done a lot today!” etc.

Only when this becomes your habit, when it becomes your way of life, only then will you be able to enjoy not after training, but during it. Then you will move to the next level, and you will build your life, always setting aside a little time to build your body and your life.

Cardio can be a huge help in fat loss if combined with strength training in the gym!

Do you know what alpha and beta type 2 adrenergic receptors are and how they relate to fat loss? How do catecholamines help trigger lipolysis? If not, then be sure to read my article: Cardio Workout to Burn Fat. This knowledge will greatly enhance your progress.

Program options for beginners

If desired, novice athletes can use ready-made programs for weight loss or muscle building. Classes in the gym should be carried out three times a week, and the effect will be noticeable after 4 weeks.

Women's weight loss complex

To burn excess fat and make your body slim, you need to follow this plan:

Day 1	Day 2	Day 3
Cardio for warming up – half an hour.	Cardio – half an hour.	Warm-up – half an hour.
Perform hyperextension.	Do the mountain climber exercise.	Perform loaded hyperextension.
Squat with a weight (barbell).	Squat with weights.	Squat down (legs wide apart, toes pointed out) with the weight.
Do lunges in place with weights.	Perform weighted lunges.	Do back lunges in Smith.
Spread/close your legs in the exercise machine.	Press the vertical platform with your feet.	Perform a deadlift.
Bend your legs in the machine while lying face down.	Pull the top block towards the back of your head.	Raise the dumbbells towards your biceps.
Extend your legs while sitting.	Raise your arms with dumbbells while standing.	Do overhead rows to the chest on the machine.
Pull the lower block towards your chest.	Press dumbbells while leaning on a bench.	Do pull-ups with the support of an assistant.
Perform crunches on a bench with a downward slope.	Do push-ups in graviton.	Pull your knees to your chest on the horizontal bar.
Do a cardio workout for 15 minutes.	Perform crunches.	Do crunches on a bench.
Stretch for 5 minutes.	Cardio – 10 minutes, stretching – 5 minutes.	Aerobic exercise – 10 minutes, stretching – 5 minutes.

This weekly complex involves visiting the gym 3 times in 7 days. Each element must be repeated 15 to 18 times three or four times. A beginner athlete should use minimal weight. Pause between sets – from 60 to 90 seconds.

Fitness program

A workout for beginners in the gym for muscle growth looks like this:

Day 1	Day 2	Day 3
Do a joint warm-up - from 10 to 20 minutes.	Warm up for about 20 minutes.	Warm up for 15 minutes.
Perform hyperextension.	Do burpees (squat jumps).	Twist the body.
Twist the body onto the press.	Raise your legs while hanging on the horizontal bar.	Squat with weights.
Squat with a barbell.	Perform a deadlift.	Walk with dumbbells in lunges.
Walk lunges with projectiles.	Do backward lunges in a Smith machine.	Press the barbell while standing from your chest.
Bring your arms together in a butterfly motion.	Bench press the barbell.	Pull the apparatus (barbell, kettlebell) to your chin.
Raise your arms with dumbbells.	Perform overhead rows on the machine with a narrow grip.
Press the dumbbell.	Do push-ups or pull-ups (wide grip).	Pull the dumbbell from behind your head while lying down.
Pull the top block towards your head.	Do crunches.	Twist the body onto the press.
Perform muscle stretching exercises – 5 minutes.	Stretch for 5 minutes.	Stretching – 5 minutes.

The girl must perform each element from 6 to 12 times with maximum weight. The pause between sets is 2 minutes.

Circular training cycle for girls in the gym

Circuit training is suitable 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.

An example of circuit training by Ekaterina Usmanova

Complete three circles:

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

How to create your own personal training plan

When a girl comes to the gym, she should already have a ready-made plan. Beginners are advised to work their entire body during training to strengthen their muscles. To do this, the complex can include 2-3 exercises for large muscles (chest, back, lower limbs), then 4-5 for secondary muscles (shoulders - legs, biceps - back, triceps - chest). Don't forget about warming up and stretching.

Attention! When losing weight after the complex, you need to devote 20-25 minutes to cardio.

It is better for a beginning athlete to take the basic complex as a basis and adjust it at her own discretion. However, it should be remembered that its specifics depend on goals and age.

When creating a gym routine, take into account your body type and physical fitness. If you are working out for the first time or after a long break, then create a simple complex. After strengthening the muscles, you can slightly increase the load. The training plan needs to be changed every month.

How to speed up weight loss

To lose weight, a girl must not only work out in the gym, but also adjust her diet. To do this you need to follow these rules:

It is important to create a small calorie deficit, give up simple carbohydrates, and maintain an ideal balance of proteins/fat/carbohydrates. For the last question, it is better to consult a nutritionist or use online calculators.
The drinking regime should be observed. This will help speed up your metabolism and fat burning process.
You need to avoid stress, normalize your daily routine, sleep at least 8 hours, give up bad habits.
Girls can speed up weight loss with fat-burning supplements based on caffeine and L-carnitine. However, you should know that they are only effective with exercise and diet. In addition, dietary supplements may cause adverse reactions, so consult your doctor or experienced trainer before using them.

It is important to completely change your lifestyle to burn fat faster.

Physiological characteristics of the female body

The specifics of the female body are taken into account in consultation with an instructor who will help you choose a set of exercises in the gym for girls.

Physiology that differs from men’s makes us more careful about working on simulators, with equipment and at all stages of the program, which involves taking into account the following features:

Testosterone. The content of such a truly male hormone in the female body is quite scanty, but the myth that you can get a male figure in the gym makes many people refuse to work.

It is necessary to take into account that it is precisely due to the low hormonal level that representatives of the fairer sex cannot tolerate exercise to the point of failure; their muscles are not able to intensively increase mass.

Muscles. A reduced content of muscle fibers leads to minimal muscle hypertrophy during power loads, which is determined by the specific structure of the muscles.

Weakening the muscles of the lower abs and concentrating muscle tissue in the lower part of the body allows you to pump up your legs and buttocks, which is inaccessible to men, while you can maintain external attractiveness and femininity.

Metabolism. Slow metabolism and the characteristics of metabolic reactions, during which excessively consumed carbohydrates are converted into fat deposits, affect compliance with the diet.

Certain training complexes aimed at activating and stimulating metabolism allow you to get rid of this problem, and diets help you acquire useful healthy eating habits.

Particular attention should be paid to consuming the correct glycogen contained in certain foods.

This will create conditions under which such a compound will provide an increased content of the drug in muscle tissue, which is useful for working out their shape and expressiveness during strength training.

Advice from professionals

Fitness experts recommend doing a few workouts with a specialist before working out on your own in the gym. They advise immediately defining the goal and creating a complex in accordance with it. Girls should train regularly, do not skip warm-ups, cool-downs, and give their muscles time to rest. It is also important to follow the technique of performing the exercises. To see results faster, a novice athlete must adjust his diet.

Anastasia Simakova, coach

The master of sports in swimming advises girls who want to lose weight to supplement their gym sessions with a visit to the pool. You can swim, pedal a bicycle or do synchronized swimming. This is a great way to lose weight without suffering and improve your mood. Exercises in water will help you work your triceps, abs, and lower body. In just 10 days you will be able to tighten your body and get rid of cellulite.

Anton Begalko, coach

An experienced fitness trainer advises beginners to remember that the workout consists of a warm-up, a main complex and stretching. None of these points should be neglected.

Warm-up prepares the respiratory and cardiovascular systems and warms up the muscles.

The main part, which consists of 6-8 exercises (1-3 elements for each group), will help to maximally load the muscles in the gym.

The final part of the training – the cool-down – helps normalize breathing and blood circulation.

According to the specialist, exercise in the gym should be supplemented with proper nutrition and quality rest.

Yuri Samsonov, coach

A fitness and aerobics specialist recommends carefully selecting training programs in the gym, as there is a lot of unverified information on the Internet. Therefore, choose reputable sources.

The training schedule needs to be arranged so that there is time left for muscle recovery. For beginners, it is enough to exercise 3 times a week and not load the same muscle group more than once (in 7 days).

The specialist reminds that when working in the gym you need to remember safety, as there is a risk of injury. To avoid this, you need to work with a trainer or at least take a few lessons before training on your own.

Precautions and tips: how to train for overweight women

As mentioned earlier, when drawing up a program, physiology, including excess weight, must be taken into account. An incorrectly selected set of exercises for obese girls can put too much stress on the joints or cardiovascular system.

To avoid this, you must:

exclude impact loads from the plan (running, strength exercises with heavy weights, jumping);
work only with your own weight at first;
break the workout into 2 parts: cardio and strength;
increase endurance;
rest (the recovery period is longer for overweight people);
do stretching;
balance your diet, but don’t go on strict diets.

Important! Overweight girls should not exclude strength exercises from their training program. As mentioned earlier, it is very difficult for women to pump up muscles, but proper nutrition in combination with exercise will allow you to quickly reduce the volume of adipose tissue, which will certainly manifest itself visually.

Main conclusions

With great desire and responsibility, a girl can work out in the gym without the help of a trainer, but to do this she must follow these recommendations:

Determine your goals: weight loss, weight gain, relief.
Based on your goals, choose a program, for example, for weight loss - a cardio and strength program or circuit training.
Visit the gym regularly - 2 to 3 times with a break to restore the body.
The duration of the training is from 30 to 60 minutes.
Follow the exercise technique.
Include basic as well as isolation movements in your complex for beginners.
Keep a training diary.
Don't skip the warm-up and cool-down.
Eat right and stay hydrated.

If a novice athlete follows these recommendations, she will notice the first results after independent training in the gym within 4 weeks.

Training basics and how to create 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.

The fat burning program is 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 light weight and gradually increasing it. The breaks between approaches are less than a minute (from 40 seconds to 1 minute). Circuit training is good for fat burning.
The muscle mass gain 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.
Split program, when on a certain day you pump only one muscle group, for example: 1 day - legs and buttocks,
Day 2 – arms, shoulders, chest,
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 the right technique, your efforts will be wasted.

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 machines 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 are held with a personal trainer, then the trainer keeps a diary himself.

A training program can be created in two ways.

On your 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 bikini fitness champions on working out 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 a 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.