The program for training in the gym for girls - three options

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. Literally in two to three months you can tighten your muscles, lose fat, pump up your buttocks.

Training goals and program features

Girls come to the gym with various goals. Training programs will depend on what the task is.

The program for training in the gym for girls - three options
The objectives of the gym classes can be as follows:

  • losing weight to achieve a comfortable weight;
  • gaining muscle mass in certain places;
  • preparing for the beach season;
  • keeping your body in good shape;
  • preparing for bodybuilding competitions.

Slimming workouts

Women's training and men's training differ in terms of workload. But in this case, in order to lose weight, both sexes engage in sweat, no indulgences!

You always need to make different programs for beginners and those who are already that time continues to engage. Any set of exercises in the gym for girls should be individually selected. Any fitness program should include an introductory period lasting from 2 weeks to a month.

To achieve the goal, you need to do 3-4 times a week.

For example, you can offer the following set of exercises for girls aimed at losing weight:

Day 1

  1. Cardio load for 30 minutes at 2-3 intervals.
  2. Dips from the bench - you need to do 3 sets of 15 repetitions.
  3. Breeding dumbbells lying at an angle of 30 degrees.
  4. Reducing the arms in the crossover - 3 to 15.

  5. Bending the arms with light dumbbells - 3 sets of 30 repetitions.
  6. Sed light dumbbell bench press I'm in 3 sets n about 30 times.
  7. Circular training for the press. This is 2-3 any exercises that you do without interruptions. Then rest and start the second round.

    Then the third.

Day 2

  1. Cardio 30 minutes at intervals.
  2. Squat with a barbell, leg press, squat in the GACK machine, squee plie - to choose from. You need to do 3 sets in 20 repetitions.
  3. Leg extensions in the simulator - 3 sets of 25 times.

  4. Leg curl in the simulator - 3 sets in 25 repetitions.
  5. Leg breeding, sitting in the simulator - in 2 sets of 30 times.
  6. Breeding dumbbells through the sides - 3 sets of 20 times with light weight.
  7. Running or other cardio - 15 minutes.

Day 3

  1. Cardio 30 minutes at an average pace without intervals.

  2. Romanian craving, deadlift 4 sets - each with 20 repetitions.
  3. Hyperextension - 3 to 25 times.
  4. The pull of the upper block, you need to pull the bar by the head - repeat in 4 sets of 20 times.
  5. Breeding dumbbells lying on an inclined bench - 3 sets of 20 repetitions each.
  6. Arm curl with dumbbells - 3 sets of 20 repetitions.

  7. Circular abs training, as on day 1.

Exercises are done intensively, between sets you can rest for 40-60 seconds, between exercises - 60-90 seconds.

If you want to build training in the gym according to the circular type, you can choose 3 exercises and do them in a row. In one approach, you will do exercise 2, 3, 4, for example, then rest for 60-90 seconds. Then again do these exercises 15-20 times.

In total, 4 approaches can be performed.

Circular training will be more effective for burning fat than classical approaches.

You can not do exercises with a barbell for girls for weight loss: you can replace them with exercise machines. But if you are going to conduct strength training, the bar should become your best friend.

Training for the sake of gaining mass

For girls in the gym, all the conditions for building their body are created.

You can build muscle, strengthen them, make a relief. The training program for beginner bodybuilders will look like this:

Day 1

  1. Cardio load - 15 minutes at an average pace.
  2. Bench press - 3 sets, each with 10 repetitions.
  3. Breeding dumbbells lying at an angle of 30 degrees - 3 to 12 times.
  4. Reducing the arms in the crossover - 3 to 10.

  5. Extending the arms in the block - 3 to 10.
  6. Dumbbell press from behind the head - 3 to 12.
  7. Twisting in the Roman chair - 4 to 15 times.
  8. Hitch: cardio 10 minutes, stretching.

Day 2

  1. Cardio - 15 minutes.

  2. Leg press - do in 4 sets, 10 repetitions in each.
  3. Leg extensions in the simulator - 3 sets of repetitions.
  4. Leg curl, sitting in the simulator - 3 sets of 10 repetitions.
  5. Leg breeding in the simulator - 2 to 10 times.
  6. Breeding dumbbells through the sides -3 approaches 10 times.

  7. Cardio - 10 minutes.

Day 3

  1. Cardio - 10 minutes.
  2. Hyperextension - 3 to 20 times.
  3. Slopes with a barbell - 3 to 10, or deadlift, if there is a good stretch.
  4. The pull of the upper block behind the head is 4 x 10.

  5. Breeding dumbbells in an inclination of -3 x 10.
  6. Bending the arms with dumbbells - 3 x 10.
  7. Raising the legs in the hanging or from a prone position, if the first option will be given hard. Perform in 3 approaches 15 times.

Do not forget to eat as required by the rules for gaining muscle mass, otherwise training in the gym will not give the desired effect!

Maintenance body in good shape

The training plan in the gym for girls in order to maintain physical fitness may be:

Day 1

  1. Cardio load - 15 minutes on average pace.

  2. Dumbbell bench press - 3 x 10.
  3. Reduction of arms in a crossover - 3 x 10.
  4. Extension of arms in a block - 3 x 10.
  5. Dumbbell bench press behind the head - 3 x 12.
  6. Reverse hyperextension.

  7. Hitch: cardio 10 minutes, stretching.

Day 2

  1. Cardio - 15 minutes.
  2. Leg press - 4 x 10 times or squat in Smith.
  3. Leg extensions in the simulator - 3 x 10.
  4. Breeding plus leg mixing in the simulator - a total of 4 approaches, 2 for each exercise, 10 times.

  5. Leg curl in the simulator - 3 x 10.
  6. Breeding dumbbells through the sides - 3 sets of 10 times.
  7. Raising the legs from a prone position - 4 sets of 20 times.
  8. Cardio - 10 minutes.

Day 3

  1. Cardio - 10 minutes.

  2. Hyperextension - 3 x 20.
  3. Romanian craving - 3 sets of 10 times.
  4. The pull of the upper block behind the head is 4 x 10.
  5. Dumbbell extension in the slope is 3 x 10.
  6. Arm curl with dumbbells is 3 x 10.

  7. Twisting in a Roman chair.

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

Of the exercises for girls, it is possible to note the reduction and spreading of the legs - just the problem areas of the outer and inner thighs are trained.

Alternative training options

For the girl, in addition to the training program with simulators, there are many options for exercise. You can do circular workouts by combining different exercises.

Weighting agents play an important role in training for women. Various abductions of the legs with them, running and other exercises allow you to load the necessary parts of the body well.

Raising and abduction of legs can be done while standing on a fitness mat.

You can alternate this exercise with something else. Nevertheless, exercises for girls are best performed on simulators - this is convenient, saves time and better pumps the desired area.

You can give just a cardio load for 45 minutes three times a week. Training for girls in this format will help to lose extra pounds.

In a gym, you can carry out crossfit training - this is the optimal combination of weight loss for stamina and strength.

Tracking the dynamics and changes in the program


To always be aware of your achievements, to know what you did at the last training and plan the next, you need to keep a training diary.

The program for training in the gym for girls - three options

It can be presented in the form of a table, you can paint everything by the day - to whom it is more convenient. The main thing is that everything is written down for you.

This is very convenient, especially when you took a break and want to continue training again. A good memory is excellent, but after a month you will forget how many times and with what weight you have done a particular exercise.

If a trainer is engaged with you, he must track the dynamics of your weights, the progress of results, changes in your body weight. If there is no trainer, you need to do all this.

And also you need to know the technique of exercises that you will do. Understand why each exercise is necessary in order to perform it as well as possible. The most difficult thing is to choose the optimal load.

Features of the first training sessions, dosing of the load

The very first training session should be easy, otherwise you will lose your desire to continue training. Unwilling muscles can be injured. Especially in the case of training for women, this should be considered. Although their body is more resilient than the male, but it is more fragile.

In the first month, you need to carefully add weights, observing the condition of the girl.

If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too heavy.

But if after training you go home absolutely exhausted - this is the right program! If the training program is aimed at maintaining shape, you can not bring yourself to such fatigue.

Change of exercises

To achieve a better result, it is recommended to change the program entirely once a month or partially replace the exercises. Muscles get used to the loads, and then stop responding to them.

If, of course, the load is removed completely, regression will begin. And with stable exercises, the weights stop growing, and so do the muscles. Something new is required.

You can diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did a leg press, and next time do lunges with dumbbells.

Alternate this several times, then change these exercises for squats or do it a couple of weeks.

Muscles love diversity!

The main debate on the topic

Fear of overloading

A man's natural testosterone level is 15-20 times higher than that of a girl. Nevertheless, even the guys by no means always manage to swing normally. What to talk about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? In vain you worry, the wrong level of the hormone.

The program for training in the gym for girls - three options

It is testosterone that activates the anabolic processes in our body.

It is he who is responsible for muscle growth (along with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - do it bravely, swing and don't be afraid of anything!

Barbell or dumbbells: do all this need girls

Since the girl’s body is not enough testosterone for pronounced muscle development, the question arises: is it worth the female sex to lift the barbell, make a base, try to build muscle, like men?

Today you can meet girls who have more developed muscles than men. Such a result was obtained unnaturally. What can be achieved without doping: relief, a slight increase in volumes, a good increase in strength and endurance.

The program for training in the gym for girls - three options

And all these results will give you exactly dumbbells and barbell.

Basic and advanced exercises will help you become stronger. And the calorie consumption and muscle tightness will give you a beautiful body at the same time!

If you want the minimum percentage of fat, you will need to radically change your diet, count each calorie.At the same time, preserving the protein component. Otherwise, you will just lose weight.

How to eat, if you go to the gym

The nutrition scheme is simple and determined by the purpose of your training:

  • Weight gain - the ratio of BJU on average 30, 20, 50 % respectively.

  • Slimming - BJU 45, 35, 10%, respectively.
  • Weight maintenance - BZHU 30, 30, 40%.

Do I need to drink weight gainers, proteins?

The organisms of men and women differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, nothing new and the opposite sex is not unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They also need to somehow compensate for the loads received during training.



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