Many women, having chosen a “male” training plan, do not achieve visible results. There is an explanation for this! The fact is that a competent training program for girls is drawn up taking into account the characteristics of the female body.
The training program for girls has a number of features. It’s not for nothing that many women, having chosen a truly masculine training plan, do not achieve visible results. The difference in the anatomical features of the structure of the body does not allow them to achieve the desired effect. Why does this happen, and what to do in this case?
Training program and features of the female body
Training programs for men and women are different, and rightly so. The reason is the characteristics of the body. In particular, representatives of the fair half contain much less testosterone and norepinephrine, so they are physically unable to strain their muscles to failure during strength training, which greatly limits their ability to work out muscles.
Women also have fewer muscle fibers in their bodies, so they need to perform more repetitions than men to achieve the same performance. The best option for girls is 12-15 times, while guys can limit themselves to 6-8.
The main part of the muscles in a woman’s body is located in the lower part of the body and falls on the legs and buttocks. That is why, even with a super-effective training program created specifically for girls, it is much more difficult for them to pump up their chest, back, and abs.
Particular attention should be paid to the process of carbohydrate absorption. In this regard, the female body behaves differently than the male body. Remember: it is much easier for girls to gain weight by consuming large amounts of flour products, cereals and sweets, because excess carbohydrates quickly take the form of fat deposits.
But! You cannot refuse them, since they are necessary for building muscles. If you don't have a goal to build bodybuilder muscles, you need to take care of proper nutrition to get rid of excess fat and build muscles. This is necessary in order to get yourself into an attractive athletic shape.
The menstrual cycle also leaves its mark on the training program for girls. Within two weeks after ovulation, a woman’s body goes into strict energy saving mode.
This means that the intensity of training can be reduced, and exercises on the legs and abs can be completely eliminated, since they will be almost useless.
But in the first half month after the end of the menstrual cycle, on the contrary, you need to load the muscles to the maximum. The effectiveness of the training will be high.
In order for the effectiveness of training for girls to meet expectations, in no case should they include elements of split training designed for myofibrillar hypertrophy. Women have different goals, so they should rather do full-body workouts.
Maximum effectiveness from exercises aimed at burning fat can be expected with prolonged low-intensity exercise with a heart rate of no more than 120-130 beats per minute according to the Karvonen method.
Training goals
The main goal of a person visiting the gym is a healthy and fit body. There are many ways to reduce your body fat percentage, but the most effective way is to create a calorie deficit. The number of calories burned during cardio depends on the chosen machine and the intensity of the activity. On average, this figure varies in the range of 350-600 kcal per hour.
Pulse or heart rate (heart rate) is the main criterion that you should focus on while you are exercising. Average values for fat burning are 120-150 beats per minute.
Modern simulators are equipped with special sensors that help monitor this range. Special fitness trackers that connect to your phone using an app will help you control your heart rate yourself.
The duration of the workout should be from 25 to 60 minutes. This is enough to get visible results and not overtrain. The frequency of training depends on the level of preparation. The optimal regimen is 2-4 times a week.
For many, jogging or riding an exercise bike seems boring and monotonous. To diversify the process, train to your favorite music.
How to create a training program for a girl
Distribute the intensity of exercise for each month depending on the menstrual cycle. This will allow you to work out more effectively in the gym. When creating a basic training program for girls, consider the following points.
Don't forget that the muscles of the chest and back need the same load as the buttocks or legs. Therefore, you need to select a comprehensive exercise program for the whole body. For an example, check out the following basic workout.
The duration of an ideal workout for girls should be at least an hour. It is this load that will allow you to work out all muscle groups of the body and do the required number of repetitions. Under no circumstances should you distribute workouts for different muscle groups by day of the week.
These are the main points that influence the preparation of a fitness training program for girls. Use them in your practice, it will help you achieve more significant results.
Fat loss workout plan with supersets for women
Author: Timko Ilya
- the ruler of the entire site and fitness trainer.
Date: 2011-03-22 All articles by the author >
Goal of the plan: relief or weight loss
Plan objectives:
1. Build strength endurance.
2. Strengthen the cardiovascular system (cardiovascular system). 3. Remove some of the fatty tissue while preserving the muscles. Execution methods: supersets
Duration: about 2 months.
Difficulty: (medium)
Supersets are two or more approaches combined into one. For example, you perform 1 set of hyperextension for 15-20 repetitions, then immediately, without rest, perform 1 set of leg raises for 15-20 repetitions. Then rest for about 2 minutes. Afterwards, repeat everything again. And so on until you have done 3-4 such approaches. Then move on to the next couple of exercises. This method allows you to make your workout more intense, and therefore more aerobic. This intensity places certain demands on the body, so for women beginners this plan will be too difficult.
One such super approach may include exercises on one muscle group, or on one part of the body, or on antagonist muscles (biceps - triceps, chest - latissimus muscle), or on distant parts of the body. Read more about training with supersets in this article.
It is the latter option that will be presented in this training for women. It is the most gentle for poorly trained women, but at the same time allows you to burn a lot of calories per workout. Each superset consists of two sets on different parts of the body, allowing some muscles to rest while others are worked.
Ideally, there is no need to rest between sets within the same superset. That is, you should get one approach consisting of 2 approaches. Then rest for 1 - 3 minutes. And so on throughout the training. The average intensity of such a workout is 12–14 double approaches (supersets) per 1 hour. You can train either twice a week or three times. The plan presented here is for 3 times a week.
The number of repetitions for each approach is 15 - 20. That is, in one superset you should do 30 - 40 repetitions. Each workout lasts approximately an hour. About 2 minutes per superset and 2 minutes rest in between. If you don’t have time to recover, take a short rest inside supersets. It’s better to start with 3 sets of each exercise. And in 2 months you can increase it to 4 approaches. In this case, an excellent indicator would be if the duration of the workout remains almost unchanged. If you train 2 times a week in the gym, then you can do not 8, but 10 exercises per workout. Choose any supersets from this training plan, combine them and go!
Like any plan, it is recommended to carry it out for no longer than two months. After this period, you can replace lighter exercises on machines with heavier ones with free weights.
Three training programs for girls
The first workout is 60 minutes long. Reducing the rest time between sets will reduce the overall workout time and increase its energy efficiency.
However, if you feel that you are too tired, you can give your body time to adapt and increase the rest time between sets to two minutes, and also reduce the working weight.
This workout for girls is based on a high number of approaches and repetitions.
Workout for Beginners
Crunches
- 6 sets of maximum repetitions
- Body Part: Press Equipment: No
Attention: rest between approaches no more than 30 seconds (the less, the better)
Close grip bench press
- 6 sets of 10-15 reps
- Body part: Triceps Equipment: Barbell
Squats
- 6 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Attention: rest between sets - 60 seconds
Vertical barbell pull
- 6 sets of 10-15 reps
- Body part: Shoulders Equipment: Barbell
Smith machine deadlift with straight legs
- 6 sets of 10-15 reps
- Body part: Hamstrings Equipment: Exercise
Lunges with dumbbells back
- 6 sets of 10-15 reps
- Body part: Quadriceps Equipment: Dumbbells
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The purpose of the training is to stimulate the accumulation of glycogen in the muscles of the body, which occurs more easily in women than in men. By using the carbohydrates you eat to build muscle, you can prevent fat formation.
Features of the fitness training program
- There is only one exercise that stands out for working out the lower body – the squat. This is explained by the fact that it is much easier for girls to build muscle in their legs and buttocks than for guys.
- There are no special chest exercises that reduce the size of the mammary glands. To tone the muscles under the gland, it is enough to perform a bench press with a narrow grip, which is designed to work the pectoral, anterior deltoid and triceps muscles.
Gradually, as your preparedness improves, new exercises should be added to the program. This should happen no earlier than six months after the start of classes.
Training for experienced girls
Training for girls of average and above level of preparedness may look like this.
The main goal is to increase the volume of training to provide the muscles with sufficient load. But you shouldn’t be overzealous either - energy expenditure and the need for oxygen increase with decreased rest.
Training for experienced
Superset 1
Twisting (crunches)
- maximum number of repetitions
- Body Part: Press Equipment: No
Hanging Knee Raise
- maximum number of repetitions
- Body Part: Press Equipment: No
Superset 2
Close grip bench press
- 3 sets of 10-15 reps
- Body part: Triceps Equipment: Barbell
EZ-barbell curl on a Scott bench
- 3 sets of 10-15 reps
- Body part: Biceps Equipment: Barbell
Superset 3
Squats
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Deadlift with a barbell on straight legs
- 3 sets of 10-15 reps
- Body part: Hamstrings Equipment: Barbell
Superset 4
Vertical barbell pull
- 3 sets of 10-15 reps
- Body part: Shoulders Equipment: Barbell
Standing dumbbell lateral raises
- 3 sets of 10-15 reps
- Body part: Shoulders Equipment: Dumbbells
Superset 5
Bulgarian squats with a barbell in a Smith machine
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Exercise
Bent-over barbell row
- 3 sets of 10-15 reps
- Body Part: Press Equipment: Barbell
Attention: Can be replaced with a horizontal block rod
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Training programs for girls designed in this way are ideal for intensive training in the first two weeks after menstruation.
The light training program for the next two weeks of the menstrual cycle looks something like this:
Fat burning workout in the gym for girls
An example of a classic combined workout aimed at burning fat (with an emphasis on working the buttocks and leg muscles):
- Warm-up (perform a light joint warm-up for ten to fifteen minutes).
- Exercise bike, treadmill or orbitrek (pulse: 120 - 130 beats per minute) - about ten minutes without a break. Then move on immediately to another exercise, without a break between sets.
- Squats with a barbell (classic version) - 10 times.
- Wide-grip barbell rows to the chin – 10 times.
- Lunges with dumbbells in your hands at a fast pace, 15 times with each leg alternately forward and backward.
- Interval running on a treadmill - 5 approaches in this style: 40 seconds - medium pace (heart rate: 120 beats per minute), 20 seconds - maximum pace (heart rate: 140 beats per minute).
Next begins the second part of the fat burning workout in the gym:
- Squats with a barbell on the shoulders with wide legs - 10 times.
- Exercise bike, treadmill or orbitrek (pulse: 120 - 130 beats per minute) - about ten minutes without a break.
- Lunges with dumbbells in your hands at a fast pace, 15 times with each leg alternately forward and backward.
- Squats in a hack machine - 10 times.
- Interval running on a treadmill - 5 approaches in this style: 40 seconds - medium pace (heart rate: 10-120 beats per minute), 20 seconds - maximum pace (heart rate: 120-140 beats per minute).
Lightweight program
Finish the workout with low-intensity cardio for 30-60 minutes
.
- 3-4 sets of 10-20 repetitions
- Body part: Lat Equipment: Block
Vertical barbell pull
- 3-4 sets of 10-20 repetitions
- Body part: Shoulders Equipment: Barbell
Close grip bench press
- 3-4 sets of 10-20 repetitions
- Body part: Triceps Equipment: Barbell
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Gym workout plan for girls
As you increase your skill and confidence in lifting equipment in the gym, we recommend considering a complete training plan.
How to choose dumbbell weights for exercises
Intense weight training is impossible without minimal preparation. At a minimum, you need to perfectly know and follow the technique of performing basic exercises - squats, deadlifts and bench presses.
The optimal weight of the barbell and dumbbells is one with which a girl can perform 10-15 repetitions of the exercise without disturbing the trajectory of movement. A fat-burning workout program in the gym involves performing all exercises at a fast pace. Therefore, it is worth learning how to perform all strength exercises as carefully as possible so as not to get injured. Before starting a lesson, be sure to perform a joint warm-up.
Nutrition
A nutrition plan is an important part of a training program for girls.
During the third or fourth week of the menstrual cycle, a woman’s body is especially prone to fat accumulation, at this time it is necessary to carefully monitor the amount of simple and complex carbohydrates consumed.
Sample menu for a training day
If you are determined to take the path of fitness, health and beauty, try to honestly follow the recommendations: exercise regularly, get enough sleep and eat right.
Breakfast
Egg white (raw, fresh)
- 3 pcs.
- 14.4 Kcal
- 3.3 proteins, g
- 0.1 fat, g
- 0.2 carbohydrates, g
Cereals
- 1/3 mug
- 68 Kcal
- 2.4 proteins, g
- 1.4 fat, g
- 11.7 carbohydrates, g
Breakfast
- 82.4 Kcal
- 5.7 proteins, g
- 1.5 fat, g
- 11.9 carbohydrates, g
Evening snack
Chicken breast without skin
- 120 grams
- 135.6 Kcal
- 28.4 proteins, g
- 2.3 fat, g
- 0.5 carbohydrates, g
Red potatoes
- 100g
- 84 Kcal
- 2.3 proteins, g
- 0.2 fat, g
- 19.1 carbohydrates, g
Evening snack
- 219.6 Kcal
- 30.7 proteins, g
- 2.5 fat, g
- 19.6 carbohydrates, g
Supplements for relief training for women
Syntrax | Nectar?
- Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
- Category: Whey Protein Isolate Category details
Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
BioTech | Thermo Drine Liquid?
- It is a unique fat burning drink that is used before training, is absorbed very quickly and is effectively absorbed into your body immediately after consumption.
- Category: Fat burners More about the category
dissolve 10 ml of concentrate in 200 ml of water. Take 1-2 servings of the drink per day. On training days - 15 minutes. before training.
Carries out multi-level fat oxidation and thermal genesis. Contains 5 active substances necessary for burning fat and obtaining energy during training: L-carnitine, caffeine, green tea extract, choline, inostol.
Taurine is a non-essential amino acid that functions in electrically active tissues such as the brain and heart to stabilize cell membranes. Other functions of taurine include cell growth, membrane stabilization, sperm motility, bile acid conjugation, and neuronal transport. Taurine may also help improve athletic performance as it acts as an artificial insulin, thus allowing better deposition of glucose into the muscles.
Inositol directly activates the latent energy of the body. Thanks to the drink, the body receives energy and vitamins faster; it also contributes to muscle tension if the electrolyte balance is disturbed.
VPLAB Nutrition | Glucosamine Chondroitin?
- Protection and prevention of joint diseases.
- Category: For joints and ligaments
The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.
Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.
MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.
VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.
The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.
Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;
VPLAB Nutrition | Daily 1?
- A balanced and optimally selected vitamin and mineral complex VPLab “Daily 1”, which includes 25 vitamins and easily digestible minerals.
- Category: Vitamin-mineral complex More about the category
1 caplet per day during meals with water.
In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people who lead an active lifestyle and take care of their health. The nutritional supplement completely compensates for the lack of vitamins and minerals resulting from intense physical activity, irregular nutrition and nervous stress. The result is strengthening vitality and increasing the body's resistance to various diseases.
Trec Nutrition | Amino Max 6800 ?
- Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
- Category: Amino acids
8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.
AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Cardio training program in the gym for a week
Exercise bike or bicycle ergometer
An excellent way to do cardio in the gym for those people who suffer from excess weight, pain in the knee joints and spine.
Such machines will provide an effective fat-burning workout without performing a shock load. Taking into account your age and weight, the simulator will determine your heart rate zones. In this case, the training should take place in the fat burning zone or aerobic mode.
First level
- Day 1. Interval load mode - 30 minutes. Before using the simulator, set your personal parameters - gender, age, weight. Heart rate sensors will read and monitor your heart rate to ensure proper exercise.
- Day 2: Pedal at a constant pace for 30 minutes. Maintain a constant fast pace in the heart rate zone, not exceeding the upper acceptable limit.
- Day 3. Resistance pedaling – 40 minutes. Perform slow rotations with force.
Advanced level
- Day 1. Interval exercise in the heart rate zone for fat burning – 45-60 minutes.
- Day 2. Load with resistance at a constant pace - 45-60 minutes.
- Day 3. Pedaling with resistance at a constant pace with a pulse not exceeding the upper limit of the heart rate zone.
Read more about training on an exercise bike →
Treadmill
The most popular and no less effective way to lose weight. You can only train on a treadmill if you have a healthy musculoskeletal system.
Problems with the spine and joints are contraindications for running; in this case, you can practice walking at an incline. Speed modes on the track are changed manually.
First level
Day 1
- Walking 5 km/h – 5 minutes.
- Walking at an incline of 7% (5 km/h) - 5 minutes.
Alternate the bends, performing 4-5 circles.
Day 2
Warm up 5 minutes – walk 5 km/h.
- Running at a speed of 8 km/h – 2 minutes.
- Walking 5 km/h – 2 minutes.
Perform 10 cycles.
Day 3
Walking 5-6 km/h at an incline of 10% for 50-60 minutes.
Advanced level
Day 1
- Walking 5 km/h to warm up – 5 minutes.
- Jogging at a speed of 7 km/h – 5 minutes.
- Walking 5 km/h – 2 minutes.
- Running 8 km/h – 5 minutes.
- Walking 5 km/h – 2 minutes.
- Running 9 km/h – 5 minutes.
- Walking 5 km/h – 2 minutes.
- Jogging at a speed of 8 km/h – 5 minutes.
- Walking 5 km/h – 2 minutes.
- Running 7 km/h – 5 minutes.
- Walking 5 km/h – 2 minutes.
Day 2
Warm up - walking 5 km/h for 5 minutes.
- Running 9-10 km/h – 4 minutes.
- Walking 6 km/h – 1 minute.
Perform 8-10 cycles.
Day 3
Warm-up – 5-7 minutes.
- Running 10 km/h – 5 minutes.
- Walking at an incline of 10% at a speed of 7 km/h – 5 minutes.
Perform 5-6 cycles.
Stepper
With the help of a stepper you can not only lose weight, but what is important for girls, work out the gluteal muscles if you walk with emphasis on your forearms. Alternate walking up the steps vertically and with an incline:
- in the first case, perform acceleration,
- and when bending, set a strong resistance, at which the heels will literally “push” the steps.
Day 1
Perform the workout at the same pace, without exceeding the upper limit of your heart rate - 40-50 minutes.
Day 2
Walk with resistance on your forearms for 40-50 minutes.
Day 3
Interval load mode with setting personal parameters:
- Walking at a fast pace is performed while standing.
- Perform resistance with a load on your forearms.
Training duration is 50-60 minutes.
Orbitrek
By simulating skiing, the elliptical trainer will engage not only the leg muscles, but also the shoulder girdle and torso. This is also a safe and effective method of non-impact loading, which allows you to train at any age and with any body weight.
Day 1
Interval mode, taking into account individual parameters set in the simulator program - 45-60 minutes.
Day 2
Rotate the pedals in the opposite direction, without exceeding the upper limit of the heart rate - 40-60 minutes.
Day 3
- Pedal rotation in the zone 120-160 beats/min – 4 minutes.
- Jump rope - 1 minute.
Perform 8-10 cycles.
