The Best Workout Plans for Women Who Want to Start Going to the Gym

Not all women's exercise routines are designed to lose weight. Many workouts are aimed at gaining muscle mass for girls and increasing strength and maintaining an athletic body, rather than just losing fat.

Unfortunately, there is not much information on the Internet about such plans for women in fitness clubs. Despite the fact that you can follow the male regimen, it will be best to give results in a training program in the gym for girls, designed specifically for the fair sex, to be sure of its effectiveness.

In this article, we will discuss the best sets of exercises that can serve as a great start for you in your quest to become slimmer and more athletic.

These days, you're just as likely to see a woman doing basic strength training at the gym as a man.

Years ago, when you walked into a gym, you would have seen a barbell and dumbbell room filled with men and an adjoining cardio room full of women. Girls were often advised to stay as far away from weight training as possible, because many believed that as soon as they touched the barbell, they would turn into pumped-up monsters.

As time has shown, common sense prevailed and people saw that lifting weights does not automatically add 20 kg of muscle mass to women. In fact, research has shown that lifting weights is even better at achieving a leaner, more athletic, and more defined physique than simple cardio.

That's why today we're going to look at the best workout programs for women in the gym who want to get stronger and fitter.

If you are one of them, these plans are perfect for you. We have prepared several complexes that are suitable for beginners and more experienced athletes.

The difference between training women and men

Even though women are increasingly being seen in the gym, that doesn't mean they can follow the same workout plans as men. There are many differences between the two genders and to achieve maximum effect, these differences must be taken into account.

• The male body contains more testosterone. This means that women are more likely to gain fat rather than muscle; and it is also more difficult for them to increase muscle mass and achieve the desired figure. Men have larger hearts and lungs and therefore have a much easier time doing cardiovascular exercises, which have a strong effect on the cardiovascular system and lungs.
• Women have a higher percentage of body fat than men due to the increased amount of estrogen in the body. This is of biological importance, because only a woman’s body can bear a child, and then losing weight is as difficult as losing belly fat after childbirth.
• Greater flexibility, elasticity and mobility of the muscles and joints of the female body makes it more effective when performing various yoga asanas.
• Women require less recovery time after a hard workout.
• Women and men have different amounts of fast-twitch and slow-twitch muscle fibers, which affects fatigue and recovery rates.

Fast, or white muscle fibers, contract quickly and have good explosive power, they are active during sprinting and other intense activities, they grow better, but get tired faster. As fast-twitch muscles tire, they are replaced by slow-twitch fibers that are active during prolonged running, cycling, and other low-intensity activities.

The male body contains more fast-twitch muscles, and women usually have approximately the same number of both types of muscles.

In fact, our individual characteristics play a much greater role in achieving results:

• Women generally have stronger quadriceps than men. This means they need to be careful when doing squats because they have a higher chance of injuring their knees - to prevent this, you need to make sure that the gluteal and abductor muscles are strong enough and well warmed up before starting.
• Women who want to improve the condition of their fast-twitch muscles should look at circuit exercises, with an emphasis on high-intensity training such as sprinting.
• A fitness program in the gym for girls should also include strength exercises that will help strengthen the fragility of women's bones.

The first three phases of training for girls who are just starting to work out in the gym

Program for the 1st month of classes in the gym for girls

Cardio	10 minutes Pulse 100-120
Warm up with stretching	10 minutes
Raising legs or knees while hanging (press)	3xMAX
Seated leg extensions	3x10-12
Lying leg curls	3x10-12
Short hyperextension (emphasis under the hips)	3x10-15
Reverse Grip Vertical Block Rows to the Chest	2x10-12
Dumbbell bench press or butterfly press	3x10
Dumbbell press standing or sitting (shoulders)	3x10
Biceps with dumbbells while sitting	2x10-12
Arm extension with a dumbbell from behind the head, sitting (triceps)	2x10-12
Shin standing on one leg with dumbbell	3x8-12
Crunches on a horizontal bench (press)	2xMAX

You need to train according to this program 3 times a week, with a break of one day between training sessions. In this program, the goal is not weight on machines and barbells, the main thing is technique and muscle work when performing exercises.

When you first come to the gym for your first workout, do cardio and warm-up as indicated in the program, in the same time range. For the first time, do the remaining exercises only one approach at a time. Take no more than a minute between sets.

The second workout should be more intense. You need to do two approaches in each exercise, and it is advisable to reduce the break to 50 seconds between approaches or even less.

The third workout should be complete, that is, do everything as written in the program for each exercise. You need to train according to this scheme for 4-5 weeks (or do 12-15 workouts) and you need to take a break from training for 7 days.

Months 2 and 3 for girls new to fitness

Day A

Hanging leg raises	4xMAX
Squats with a stick while standing in front of a bench	3x15-20
Leg press	2-3x12
Deadlift	3x10
Lying leg curls	3x6-10
Vertical pull-down to the chest, reverse grip	2x12
Dumbbell row to the thigh in an inclined position, one hand	3x8
Crunches while lying on a horizontal bench	3x15-20

Day B

Bench press while lying on an inclined bench	3x8
Dumbbell flyes lying on an inclined bench	3x10
Bench press while seated	3x8-12
Swings with dumbbells to the sides, bent over	3x10
Biceps with barbell standing	2x12
French press with a barbell, lying down	3x12
Shin while seated leg press	4x10-15
Raise your legs while hanging	3xMAX
Crunches on a horizontal bench	3xMAX

This training phase is designed for 3 sessions per week according to the following scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. As in the previous phase, the first two workouts are carried out only one approach in each exercise. In the third and fourth workouts, you should do two approaches in each exercise, and, starting from the fifth workout, move on to the full range of these approaches.

A very important requirement: to fully master the technique of new exercises.

Starting from the 8th workout, having made sure that the technique is correct, you can achieve failure in every last approach of each exercise (when working on the abs, this applies to all approaches!), that is, do it while you can, and stop when you simply no longer have the strength to do the exercise! Try to keep the rest time between approaches in the region of 50-90 seconds! Having completed 20-26 workouts according to this scheme, we go on vacation for 7-10 days! After rest, move on to the next phase:

Day A

Hanging leg raises	2xMAX
Squats	3x10
Leg press	3x8
Deadlift	2x12
Lying leg curls	1x8 + static 30-60 seconds
Vertical pull-down to the chest STANDING, wide grip	2x10-15
Roman chair press with maximum inclination angle	2x12

Day B

Incline bench press	3x10
Information in Butterfly (chest)	1x10 + static 30-60 seconds
Seated dumbbell press	2x12
Standing biceps with EZ bar	2x8
Triceps in a standing block (straight handle)	2x12
Standing shin in Smith machine	3x8
Hanging leg raises	3xMAX

Training in this phase is also carried out every other day three times a week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. Rest between sets should be no longer than 60 seconds. In each exercise, the last approach must be performed to failure, that is, as long as you can and do it. When training the abs, all approaches are performed to failure.

special attention to the technique of performing exercises. In lying leg curls and Butterfly hand raises, only one approach is performed, with the weight statically held immediately after the last repetition in the approach! If the weight chosen is too light and you can hold it for longer than 60 seconds, then in the next workout you should increase the weight.

After each workout, you can jog on a treadmill or on an orbiter for 10-15 minutes, with a pulse range of 120-130 beats per minute (this rhythm is optimal and safe for the heart). If your workout is weight loss, then after each workout you can work on cardio equipment for 20-30 minutes, starting from the very first phase. After passing this phase, you should rest for 7-10 days and begin new training, which is described below.

Myths and stereotypes about women's training

Once women begin to dive into the world of training, they have no idea how many myths and harmful stereotypes they will encounter there. You need to talk about them so as not to fall under their influence.

About excessive muscularity

Many are afraid that exercise will lead to their figure becoming overly muscular and unaesthetic. In most cases, this is not possible, unless, of course, you start taking incredible amounts of steroids or other testosterone-boosting drugs. Most women simply don't have enough natural testosterone to build the same amount of muscle as men.

By starting to exercise, you are more likely to give your body a sporty and fit look, rather than become pumped up.

About yoga and weakness

Some people believe that yoga and stretching are not effective ways to tone up. Most of these “people” are men, but there are also women among them, and they believe that any kind of flexibility training will lead to improved fitness.

This simply has nothing to do with reality, and any professional fitness trainer will tell you this. Stretching is also very important before starting any workout.

The benefits of strength training for women

Lifting weights isn't just about shaping your body. It also has other benefits.

• You will become stronger. This is one of the first and most important effects of strength training that you will notice. And also, increasing the strength of your muscles does not require increasing the amount of muscle itself - which is exactly what many women worry about.
• You will improve the strength of your bones. This is especially important for women with high estrogen levels and low levels of bone strength. Strength training will significantly reduce your bones' tendency to break down.
• You will strengthen your connective tissue. This is the type of tissue that holds your muscles, joints and bones together, and if it gets stronger, it will reduce your chance of damaging them later in life.
• You will improve your mental health. And this is one of the best consequences of strength training. Anxiety, depression, mood swings – moderate, regular exercise will help combat all of this.

If you are new to sports or returning to exercise after a long break, then you may not understand where you need to start. The correct training schedule will depend on many factors: your age, level of training, goals and other individual characteristics of your body.

How to create a schedule for classes?

Whether your goal is to lose weight, improve your health, or get your body in shape, there are three components to a good workout program:

• Cardio: This includes any activity that gets your heart pumping, from walking or running to working out at the gym. Regardless of the exercise you plan to do, it's always a good idea to warm up with 5-10 minutes of light cardio.
• Strength Training: You don't have to lift heavy weights or even spend a lot of time doing strength training, but you should include it in your plan. Your muscles will become stronger, and the larger your muscles, the more calories you burn daily, which will be a good aid in weight loss.
• Flexibility Training: You will need a certain level of flexibility to get the most out of each exercise. Stretching increases your flexibility and helps your body recover from exercise. Some people set aside a separate day for flexibility exercises, but you don't need to. Stretching should be included in every workout you do.

Some people prefer to schedule their workouts with separate days for cardio and strength training, but these exercises can be combined not only with each other, but also with HIIT workouts. Plan your workouts for the week to make sure you're getting enough of each type of exercise in advance.

Exercises in the gym

In basic training, heavy weights are often used, which puts stress on the body. In response to such stress, the hormone testosterone, which is responsible for muscle growth, begins to be released.

Many girls do not go to the gym, afraid to pump up their muscles there. But there is little testosterone in the female body and in order to build huge muscles, girls need to use steroids. And without using them, the muscles will only tighten, the body will become stronger, coordination of movements and attention will develop, which will only bring benefits.

When you come to the gym to train, you need to contact a trainer. It is the professional who should create a training program for a beginner.

In such a gym program there will be basic exercises suitable specifically for a girl, since the female body is more delicate and the load should be different from the male one.

The training program will have 3 sessions per week so that the muscles have time to rest. And more training at first can only cause harm for a beginner.

In the gym for girls, basic exercises give stress to the muscles of the legs, arms, buttocks and abs. These are the main problem areas of any girl, and a professional trainer will take this into account when writing a complex.

Girls train with less weight and fewer approaches than men.

If you want to get in shape, girls can benefit from basic weight loss exercises. They help to tighten each muscle much more strongly, which is why they are considered more effective.

It is advisable to perform them in refusal, then they will help you spend more energy, which is necessary for a calorie deficit.

But in order to lose weight more effectively, you need to add cardio exercise to your workouts, and stick to a diet for a greater calorie deficit.

How to start?

There is no single system that will suit absolutely everyone, but examples can help you understand which exercises will suit you.

The examples below are a great place to start, but should not be taken as gospel. First, pay attention to your level of training to understand which plan you should use: beginner, intermediate or experienced.

Beginner's Guide

Before you start, listen to our tips:

• Dive into the world of training with a light cardio program and full-body strength training. If this seems too difficult for you, just start with cardio, that will be enough to get you started.
• You may need more days to rest. It's normal to feel sore muscles after you start exercising, but if you can barely move the next day, then you've clearly overdid it and will cool off during your next workout.
• A typical program for beginners usually includes two to three days of cardio and three days of strength training. These workouts can also be combined with each other if you don't have five days to visit the gym.
• Learn to monitor the intensity of your workouts. Most beginners will start with moderate-intensity exercises. If you can still speak intermittently during the workout, then it is usually at a “medium” intensity.

Warming up and warming up

Before you start exercising, you need to warm up. Not only will this help you improve your flexibility and mobility, but it will also reduce the chance of injury. By warming up your muscles before your workout, you increase the elasticity of muscle fibers. This is important because it helps them not tear during training.

A good warm-up will also raise your body temperature, which will benefit your workout. Warming up starts blood circulation, which leads to more oxygen and nutrients reaching muscle cells. The more energy you have, the better your muscles will be able to work during your workout.

Several exercises with a barbell or dumbbells are not considered a full warm-up.

Sample warm-up plan

Check out a sample warm-up to help your body prepare itself for your workout.

1. 1 minute knee raise
2. 1 minute foot raise
3. 2 sets of 10 circles with each hand
4. 10 squats with arms forward
5. 20 head turns
6. 10 hip rotations

Here's a good pre-workout warm-up with pictures and videos.

Detailed program: a set of basic exercises

• warm-up: cardio exercises (running, jumping) – 15 minutes;
• squats. A complex exercise for girls, which is aimed at working the leg muscles. Stand up straight and place the barbell on your shoulders (weight should be selected individually). Inhaling deeply, smoothly sit down until your thighs are parallel to the floor (or lower), and exhale - rise back up. Do 3 sets of 10-15 times;

Important ! During the exercise, your knees should not go beyond the line of your toes - while pointing your pelvis back.

• barbell bench press. The exercise is focused on working the chest and triceps muscles. Lie down on a special bench and grab the bar at the width of your shoulders. First, remove the barbell and, while inhaling, lower it until it slightly touches your chest. As you exhale, lift the barbell up and stay in this position for a couple of seconds. Do 3-4 sets of 10-12 repetitions;

Note! When performing this exercise, the barbell should move only in the vertical plane. The elbows are placed directly under the bar, and the shoulder blades are brought together throughout the movement, the lumbar region is slightly arched.

• deadlift. Aimed at training the hamstrings and latissimus dorsi muscles. Take the starting position, squat down near the barbell and grab it with a medium grip, then lift your pelvis. Next, with a slow exhalation, begin to pull the barbell upward. At the top, squeeze your shoulder blades together and also smoothly return to the starting position. Perform 3-4 sets of 12 repetitions;

Important ! Do not jerk or swing - the bar should slowly slide around your feet. It is also very important not to hold your breath during the process; it is recommended to breathe slowly and deeply.

• platform press. The inner and back of the thighs are involved, as well as the gluteal muscles. Position your body in a special exercise machine - your back should be pressed against the chair (especially at the lumbar level). Place your feet on the platform with your toes slightly turned to the sides. Next, raise the platform until your legs are almost straight (leave a minimal bend in the knees to reduce stress on the joints). After inhaling, slowly lower the platform as low as possible. Do 3 sets of 15 reps;

Note! The entire load should fall on the heels - when transferring the center of gravity to the front of the feet, you risk losing overall control of movements.

• weighted lunges. A fairly common exercise for training the hamstrings and gluteal muscles. To begin, pick up dumbbells of the same weight (weights are selected individually, start with 3-4 kg). Take a medium step forward and bend your knee at a right angle (the joint does not extend beyond the line of your toes). Then raise your body and take a similar step with the other leg. You should walk as straight as possible, without moving your feet in or out relative to the starting position (otherwise it will be difficult for you to maintain your usual balance, which will negatively affect the effectiveness of this exercise). Do 3 hikes 12 times.

The best gym workout programs

Program for 3 days of training per week on simulators

The goal of this three-day complex is to adapt the muscles and nervous system to the loads and master the correct technique for performing exercises on machines and with free weights. Don’t try to lift as much weight as possible, but you shouldn’t slack off either. Feel the work of your muscles, try to love working out in the gym to achieve the desired results as quickly as possible. But don’t overload your body, don’t forget to rest and recover well between fitness trips.

Workout A

Platform Leg Press 1 set of 10 reps (rest 60 sec)
Bench press 1 set of 10 reps (rest 60 sec)
Horizontal row on a block with a narrow grip 2 sets of 10 reps (rest 60 sec)
Wide-grip lat pull-down to chest 2 sets of 10 reps (rest 60 sec)
Barbell chest press standing or seated 2 sets of 10 reps (rest 60 sec)
Standing calf raises in the machine 2 sets of 10 reps (rest 60 sec)
Ab crunches 2 sets of 10 reps (rest 60 sec)

Workout B

Leg extension while sitting on a machine 2 sets of 15 reps (60 sec rest)
Leg bending while sitting on a machine 2 sets of 15 reps (60 sec rest)
Horizontal row on a block with a narrow grip 2 sets of 15 reps (60 sec rest)
Wide grip lat row 2 sets of 15 reps (60 sec rest)
Pull-ups 2 sets of 15 reps (rest 45 sec)
Dumbbell biceps curl 2 sets of 15 reps (rest 45 sec)
Standing arm extension on a block 2 sets of 15 reps (rest 45 sec)

Workout C

Leg press 2 sets of 10 reps (rest 60 sec)
Bench press 2 sets of 10 reps (rest 60 sec)
Horizontal row on a block with a narrow grip 2 sets of 10 reps (rest 60 sec)
Wide grip lat row 2 sets of 10 reps (rest 60 sec) Read also:  Denis Semenikhin - training program for back, biceps and triceps
Standing barbell press 2 sets of 10 reps (rest 60 sec)
Crunches while lying on an incline bench 2 sets of 10 reps (rest 60 sec)

Complex for beginners

Below in the table you can see an approximate training program for girls in the gym, which will help you understand what a typical training schedule looks like for beginners or people returning to exercise after a long break. Remember to start each session with 5-10 minutes of cardio and end with stretching exercises.

Monday	Cardio: 10-30 minutes.
Tuesday	Strength exercises for the whole body.
Wednesday	Rest or do some gentle yoga or stretching.
Thursday	Cardio: 10-30 minutes, you can follow the same set of exercises as on Monday.
Friday	Strength training for the whole body. You can use the same set of exercises as on Tuesday, because as you practice the exercises, you will be able to perform them more times each time.
Saturday	Rest or do cardio. Stick to something more casual, like a walk or a gentle bike ride.
Resurrection	Rest.

A Guide for Average Athletics
If you've been training for at least three months and doing it regularly, then you most likely fall into this category.

• If you are focused on training for weight loss, then you need to increase the number of cardio sessions 5 (or more) times a week for 20-60 minutes. This is a great time to try interval training once or twice a week, which will be completely worth it. Don't skip strength training. They increase your muscles, speed up your metabolism, and this will have a positive effect on the weight loss process. In addition to working out, to lose weight, you'll need to eat fewer calories than you burn, so watch your diet.
• Your strength training schedule will depend on the type of exercise you're doing (i.e., whole-body or part-body workouts).
• You can combine cardio and strength training in the same day if time allows. It doesn't matter which one you start with, so you can try different combinations until you find the one that works for you.

The plan below includes separate workouts for the upper and lower body, allowing each muscle group to be thoroughly targeted. This will help you increase your muscle tissue and strength.

Example of a plan for people of average athletic training

Monday	30 minute cardio Upper body workout Stretching
Tuesday	45-minute interval training on the treadmill Ball workout Stretching
Wednesday	30-minute gentle cardio workout (two sets) Lower body workout Lower Body Stretch
Thursday	Rest or gentle yoga/stretching.
Friday	Full body strength training
Saturday	Cardio endurance training.
Sunday	Rest.

A Guide for Experienced People
If you've been exercising regularly and in a variety of ways for several months, you might consider yourself in this category.

• If you already have experience in training, then you have many options for planning your classes. If you want to focus on strength and muscle, you can split up your exercise routine by doing pushing exercises one day and pulling exercises the next.
• You can also increase your cardio by incorporating high-intensity interval training, high-intensity exercise, and other exercises that help burn calories and improve your endurance.
• Your first priority should be rest, which allows your body to recover between high-intensity workouts. This intensity can lead to injury, fatigue and burnout.

Example plan for experienced people

Monday	Exercises for triceps, shoulders and chest muscles High intensity cardio
Tuesday	Lower body exercises
Wednesday	Back and tricep exercises Cardio
Thursday	Rest or gentle yoga/stretching
Friday	Full body exercises
Saturday	High Intensity Cardio
Sunday	Rest

Please keep in mind that these are just examples and may not work for you. The most important thing to remember is to start small. Don't confuse the person you want to be with the person you are now. This journey may take you weeks, even months, of experimenting with different exercises and schedules, but eventually you will find what works for you.

Also remember that the routine can be changed every week. In reality, most people do exactly this, listening to their condition. Be flexible and remember that there is no one-size-fits-all program.

Arm exercises

Basic arm exercises for girls are important.

So the inner surface of the shoulder is one of the problem areas of the female body. For some, it may simply be decrepit and sagging, in which case it just needs to be tightened. For others, fat may accumulate there. The reasons for its appearance can be heredity, poor nutrition or various types of diseases.

In any case, the gym and dumbbells will help cope with this problem:

• push-ups;
• French bench press;
• lifting dumbbells to the chest;
• lifting the handle in a biceps block;
• lowering the upper block;
• dumbbell press from a standing position in a forward bend;
• dumbbell hammer lift;
• pull-ups on the bar on the inside of the arm;
• push-ups with wide arms.

4 Week Gym Workout Plan for Women

One of the easiest ways to start strength training is to create your own workout plan and start following it. You can follow the workout plan below for as long as you want, confident that you are increasing the weight you lift over time to get maximum results.

Day 1

On the first day, you will focus on your chest and arms.

• Bench press, 4 sets of 8 reps each.
• Push-ups, 4 sets of 10 reps (if 10 reps is too easy for you, you can use weights).
• Dumbbell flyes, lying on a bench at an angle, 3 sets of 15 reps.
• Biceps curls, 3 sets of 12 reps.
• Reverse triceps push-ups, 3 sets of 15 reps.

Day 2

On day two, you'll also do an upper body workout, but focus on your shoulder and back muscles.

• Army barbell standing chest press, 4 sets of 10 reps.
• Seated dumbbell shoulder press, 4 sets of 10 reps
• Lat Pulldown (close grip), 4 sets of 12 reps
• T-bar rows, 4 sets of 10 reps.
• Barbell rows to the chin, 3 sets of 12 reps.

Day 3

The third day is perfect for cardiovascular exercises:

• Plank, 60 seconds, 3 sets.
• Run or cycle (or exercise machine), 20 minutes.
• Burpees, 10 reps.
• Ab crunches, 2 sets of 15 reps.
• Hanging leg raises, 3 sets of 10 reps

Day 4

On day four, we'll move away from high-intensity training and start working on your strength. All of the following exercises should be performed in five sets of five repetitions. Also make sure that the weight being lifted is sufficient.

• Dumbbell Angle Press
• Bench press on a horizontal bench
• Barbell snatch
• Barbell deadlift
• Barbell Chest Raise and Overhead Press

Day 5

On day five, the workout will focus on the muscles of your legs: calves, buttocks, and so on.

• Leg press (simulator), 3 sets of 12 reps.
• Leg curls, 3 sets of 15 reps
• Lunges, 4 sets, 10 reps each leg
• Barbell squats, 4 sets of 8 reps

On days 6 and 7 you will rest and recover

Training goals and program features

Girls come to the gym for different purposes. The training programs will depend on what the task is.

The goals of working out in the gym can be as follows:

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

Workouts for weight loss

Women's training and men's training differ in the level of load. But in this case, in order to lose weight, both sexes work hard, no concessions!

You always need to create different programs for beginners and those who have been practicing for some time. Any set of exercises in the gym for girls should be selected individually. Any fitness program should include an introductory period lasting from 2 weeks to a month.

To achieve your goal, you need to exercise 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 with 2-3 intervals.
2. Bench push-ups – you need to do 3 sets of 15 repetitions.
3. Dumbbell flyes lying at an angle of 30 degrees.
4. Reduction of hands in crossover – 3 to 15.
5. Curls with light dumbbells – 3 sets of 30 repetitions.
6. Seated light dumbbell press in 3 sets of 30 reps.
7. Circuit training for the abs. These are 2-3 any exercises that you do without breaks. Then you rest and start the second round. Then the third.

Day 2

1. Cardio 30 minutes at intervals.
2. Barbell squat, leg press, HAKK machine squat, plie squat - your choice. You need to do 3 sets of 20 repetitions.
3. Leg extensions in the simulator - 3 sets of 25 times.
4. Leg curls in the simulator - 3 sets of 25 repetitions.
5. Leg raises while sitting in a machine - 2 sets of 30 times.
6. Dumbbell lateral raises – 3 sets of 20 reps with light weight.
7. Running or other cardio – 15 minutes.

Day 3

1. Cardio 30 minutes at a medium pace without intervals.
2. Romanian deadlift, deadlift 4 sets – 20 reps each.
3. Hyperextension – 3 x 25 times.
4. Upper block row, you need to pull the bar behind your head - repeat in 4 sets of 20 times.
5. Dumbbell flyes while lying on an incline bench – 3 sets of 20 reps each.
6. Dumbbell curls – 3 sets of 20 repetitions.
7. Circuit training for the abs, as in day 1.

The exercises are done intensively, between approaches you can rest for 40–60 seconds, between exercises – 60–90 seconds.

https://www.youtube.com/watch?v=tKSXgcHEL5Y

If you want to build circuit training in the gym, 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 do these exercises again 15–20 times. A total of 4 approaches can be performed.

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

For girls, you don’t have to do exercises with a barbell for the sake of losing weight: you can replace them with exercise machines. But if you're going to do strength training, the barbell should be your best friend.

Training to gain weight

All conditions have been created for girls in the gym to build their bodies. You can build muscles, strengthen them, create relief. The training program for beginner female bodybuilders will look like this:

Day 1

1. Cardio load – 15 minutes at an average pace.
2. Bench press – 3 sets, 10 reps each.
3. Dumbbell flyes lying at an angle of 30 degrees - 3 x 12 times.
4. Reduction of hands in crossover – 3 to 10.
5. Extension of arms in a block – 3 to 10.
6. Dumbbell overhead press – 3 to 12.
7. Roman chair crunches – 4 x 15 times.
8. Cool down: cardio 10 minutes, stretching.

Day 2

1. Cardio – 15 minutes.
2. Leg press – do 4 sets, 10 reps each.
3. Leg extensions in the simulator - 3 sets of repetitions.
4. Leg curls while sitting in the machine - 3 sets of 10 repetitions.
5. Leg extensions in the simulator - 2 x 10 times.
6. Dumbbell lateral raises – 3 sets of 10 reps.
7. Cardio – 10 minutes.

Day 3

1. Cardio – 10 minutes.
2. Hyperextension – 3 x 20 times.
3. Bent-overs with a barbell - 3 x 10, or deadlifts, if you have good stretching.
4. Pull-down of the upper block behind the head – 4 x 10.
5. Bent-over dumbbell flyes – 3 x 10.
6. Curls with dumbbells – 3 x 10.
7. Raising your legs while hanging or from a lying position, if the first option is difficult. Perform in 3 sets of 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!

Keeping your body in good shape

A training plan in the gym for girls to maintain physical fitness could be like this:

Day 1

1. Cardio load – 15 minutes at an average pace.
2. Dumbbell bench press – 3 x 10.
3. Reduction of hands in a crossover – 3 x 10.
4. Arm extension in block – 3 x 10.
5. Dumbbell overhead press – 3 x 12.
6. Reverse hyperextension.
7. Cool down: cardio 10 minutes, stretching.

Day 2

1. Cardio – 15 minutes.
2. Leg press – 4 x 10 reps or Smith squats.
3. Leg extensions in the simulator – 3 x 10.
4. Breeding plus abducting legs in the simulator - a total of 4 sets of 2 for each exercise, 10 times.
5. Leg curls in the simulator – 3 x 10.
6. Dumbbell lateral raises – 3 sets of 10 reps.
7. Raising legs from a lying position - 4 sets of 20 times.
8. Cardio – 10 minutes.

Day 3

1. Cardio – 10 minutes.
2. Hyperextension – 3 x 20.
3. Romanian deadlift – 3 sets of 10 reps.
4. Pull-down of the upper block behind the head – 4 x 10.
5. Bent-over dumbbell flyes – 3 x 10.
6. Curls with dumbbells – 3 x 10.
7. Roman chair crunches.

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

Among the exercises for girls, we can note the abduction and extension of the legs - the problem areas of the outer and inner thighs are trained.

The role of cardio training

Cardio is not particularly suitable for people who want to get stronger. But, in any case, cardio has a positive effect on health and will be a great addition to your workouts.

There are many benefits to consistent cardiovascular training:

• Increased endurance. You will need to exert less effort to complete many daily tasks, and you will also notice that you have more energy.
• Improved cardiovascular health. You will greatly improve your heart and cardiovascular health if you exercise consistently.
• Faster and better fat loss when compared to solely strength training.
• You will increase your lung capacity, which will allow you to exercise longer and improve your body's oxygenation.
• Statistically, cardio helps manage your blood sugar levels and prevents or helps reduce the symptoms of diabetes.

The Best Cardio Exercises for Women

Most complexes for girls include cardiovascular exercises. If you're looking to add cardio to your plan, we suggest you take a look at the exercises that are best for women:

• Burpee. Burpees are quick deep squats to the floor, a plank jump, and a jumping extension. Burpees are great for burning calories and improving your heart health, as well as your willpower, due to their taxing nature.
• Use a treadmill or exercise bike. Such exercise machines will allow you to do cardiovascular training without leaving your home. Those who still prefer not to stay indoors can, of course, use a regular bicycle or just go for a run around the city.
• Squats with jumps. If squats feel hard, try jump squats. A regular squat, after which you jump as high as you can and then squat down again. These jumps are great for your heart and will strengthen your lower body.

Nutrition

No matter how hard you work in the gym, if you don't eat right, your efforts will be in vain. You cannot train without eating well, so we will share with you some tips and secrets about nutrition for gaining muscle mass for girls.

We are here to become strong and athletic, and without proper nutrition we will not be able to achieve either of these.

The tips below have helped many women achieve good results.

Don't forget about water

Good hydration is important not only for effective training, but also for overall health.

Our body is made up of 80 percent water, so our body requires it to carry out most physiological processes. By not drinking enough water, we put ourselves at risk of dehydration, which will negatively affect not only our workout, but also our overall health.

When we exercise, we lose important electrolytes through sweat. This is why it is important to drink enough water during exercise to replenish your body's water, mineral and electrolyte reserves.

You need approximately 2.5 liters. mineral water per day. Filtered water will also work.

Eat enough protein

Protein is essential for muscle growth and recovery. If you want to become strong and/or athletic, you need to include enough protein in your diet.

Calculate your daily intake at the rate of 1.2-1.5 g of protein per kg of your body weight, and distribute the resulting number over all meals during the day. Choose lean and healthy sources - fish, chicken, turkey, eggs, nuts, dairy products and grass-fed red meat.

Buy quality whey protein

If you can consume milk protein, then whey protein is an important dietary supplement that will help you build muscle and burn fat.

Whey protein shakes are ideal because one shake contains 30 or more grams of protein per serving. They're easy to make, taste great, and are full of the nutrients your body needs to perform efficiently.

Don't forget about vegetables

Like protein, healthy fats and complex carbohydrates, vegetables are an important part of your diet.

Vegetables are full of digestible fiber, rich in vitamins, minerals and antioxidants, and will help add just the right texture and flavor to your dishes.

There is no need to stress about vitamin supplements; instead, just eat enough vegetables.

Supplements to help you improve your results

One of the best ways to get the most out of your workouts is to take a women's specific supplement. There are a great variety of them: natural and synthetic, they will help increase your strength, make your muscles faster and have a positive effect on your performance in the gym.

The most popular additives are:

• Creatine. Creatine helps increase endurance and workout performance. Creatine is also often used in a variety of holistic sports supplements.
• Protein powder. Protein powders are great for people who want to increase their protein intake. Whey protein is considered one of the most popular.
• Vitamin and mineral complexes
  . It is advisable to buy and additionally take those vitamins that your body lacks, based on test results.
• Omega-3 or fish oil . Polyunsaturated omega-3 fatty acids are needed by the body for the full course of metabolic processes, which will have a positive effect on well-being, appearance and athletic performance.

Principles of lower body training

There are as many individual, unique anthropometric data as there are people. That is, the goals, and the ways to achieve them, and the morphological characteristics are different for everyone. Everyone in training will go towards the picture that he painted for himself. Thus, girls can strive to both reduce the volume of the lower body and increase it by gaining muscle mass. There are also those who want to maintain a certain shape, but at the same time tone their muscles. Accordingly, the training principles for each category will be slightly different.

Workouts for losing weight at the bottom

1. The first place to start is to limit your carbohydrate intake . Believe me, no amount of training will help significantly reduce the level of fatty tissue if it constantly leads to spikes in blood sugar. Therefore, completely eliminate sugar, flour products, confectionery, and reduce the consumption of fruits and dried fruits with a high glycemic index. Also remove canned juices. Complex carbohydrates should be included in the diet, but not more than 2 grams per kilogram of weight.
2. Lower body workouts can be done 2-3 times a week , if we talk about strength exercises. An interval of 1-3 days should be maintained between classes for muscle recovery. Without proper recovery, daily stress can lead to fatigue and reduced training effectiveness.
3. For additional load and increased fat-burning effect, you need to add cardio training . This could be running, jumping rope, cardio training in the gym, swimming or walking. If the exercises are performed three times a week, then one day is enough for cardio. Or two strength and two cardio workouts are carried out. Of course, you can do without strength training or cardio, but the effect will be much worse than when combining them.
4. Strength exercises should be performed within 15-20 repetitions of 3-4 sets. The weight of the load should be light, but sufficient to complete the specified number of repetitions.

Workouts to tone muscles and increase muscle mass in the lower body

1. For this category of people, it is also important to follow some nutritional principles. Here the emphasis is on the consumption of complex carbohydrates. There should be 3-4 grams of them in the diet for every kilogram of weight. Naturally, simple carbohydrates are also excluded. Proteins also play an important role, but to obtain the required amount of amino acids, 2-3 grams of protein per kilogram of weight will be enough . There is no need to exclude fats either; consume 1-2 grams of unsaturated fats per 1 kg of weight .
2. The training and rest regime will not differ much from those losing weight, but there are also some nuances. 2-3 strength training sessions per week are enough . Optionally, you can add one day of cardio if you want to maintain your subcutaneous fat levels.
3. In the exercises, the weight of the burden should be selected so as to perform 12-14 repetitions of 3-4 approaches. The last repetitions should cause fatigue in the muscles, making it impossible to perform more than those indicated. When adapting to the load, the number of repetitions can be reduced to 8-10, but the weight of the weights can be increased.

Regardless of your goals, don't forget about developing your upper body. A combination of upper and lower body workouts will help maintain the harmony and proportions of the body, as well as increase the tone of the core muscles, which are responsible for the position of the spine when performing basic exercises and the health of the body as a whole.

Conclusion

If you want to start training, know that the results of training in the gym for girls can exceed even your wildest expectations. If you do not interrupt your sports activities and follow our advice, then you should not have problems increasing the strength and endurance of your body, improving its appearance and quality of life in general.

Sources:

• https://crazybulk.com/blog/workout-plans-for-women/
• https://www.verywellfit.com/sample-workout-schedule-1230758
• https://www.lifehack.org/695043/workout-routine-for-women-to-get-strong-and-toned

Contraindications for sports activities

Despite all the positive effects of physical activity on the body, there are various types of diseases and injuries in which sports can cause even more harm.

The main contraindications to starting training without consulting a doctor include:

• pressure surges;
• cardiovascular failure;
• respiratory tract diseases;
• overweight;
• various problems with the spine;
• osteoporosis and osteochondrosis;
• abdominal operations;
• last trimester of pregnancy;
• viral diseases;
• injuries and sprains.

Therefore, before you start exercising at home or in the gym, you need to consult a doctor, and perhaps more than one, to avoid negative consequences.

Only a doctor can determine what kind of sport you can do, what loads should be completely excluded, and what you need to pay attention to.