Gym training program for beginner girls

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.

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.

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.

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.

Stretching exercises

To warm up the pectoral muscles, clasped behind your back, your arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab a support with your hand, bend, and move your 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 until your hands touch the floor stretch the hamstrings, lower back and buttocks. To warm up your thigh muscles, you need to bend your leg at the knee so that your heel points up, then use your free hand to pull it up and towards you.

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.

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.

Does a woman need exercises with barbells and dumbbells?

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and overall appearance. Only by working with a barbell and dumbbells of moderate weights, a woman will build and achieve elasticity of muscles, for example, buttocks.

Properly selected load when exercising with free weights has a positive effect on the functioning of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with barbells and dumbbells allow you to maintain muscle tone while exercising at home.

You should not be afraid of significant weight gain when lifting heavy weights; low levels of testosterone in the female body protect against this problem.