Basic weight training in the gym. First time to the gym: a detailed guide for beginners

Most beginners, having come to the gym, often begin to perform heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on simulators, not paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article, we will analyze the best training programs in the gym for beginner athletes.

Training Goals

Before starting to draw up any program, it is necessary, first of all, to determine the goals that the future program should achieve. Both physical parameters of the body (strength, endurance) and external parameters (muscle mass, relief, weight loss, etc.) can serve as training goals. At the same time, physical parameters are trained mainly due to strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistake to think that only with the help of training programs you can increase muscle mass, improve relief or ensure effective burning of excess fat.

At the beginning of training, your training goals will not really matter, but after going through the basic training phase, you will have an idea of ​​\u200b\u200bwhich programs to use and which parameters to work on improving. Therefore, the stage of setting training goals is key.

Introductory stage of training

This stage must be present for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory systems of the body are fully prepared for serious stress. In addition, you yourself hardly know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups at minimum intensity and minimum volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Workout #2 (Wednesday)

Workout #3 (Friday)

Basic stage of training

At this stage, we have to work out according to split schemes, that is, on each training day we will pump two specific muscle groups in a specialized way. Base period workouts are more intense and voluminous, and also provide a greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one for beginners of the intermediate level, the other for beginners at the level below the average.

Below average is understood as such a level of fitness at which an athlete can perform basic exercises with his weight - pull-ups and push-ups from the bars, at least in the average number of repetitions (at least 6-8).

Below average is understood as such a level of preparedness at which the athlete cannot perform exercises with his own weight (pull-ups, push-ups from the uneven bars) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

The frequency of training is 3 times a week.

Basic complex for beginner athletes of the INTERMEDIATE level

Workout #3 (Friday): Biceps + Triceps + Abs

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Workout #2 (Wednesday): Shoulders + Legs

Every man who wants to put himself in order needs his own training program in the gym. Thanks to it, you can make the body more toned. The frequency of classes, the correctness of the exercises and their competent combination plays a big role in the formation of the male figure. The program in the gym for men for beginners is designed for those who are just taking their first steps in the iron sport.

In order to correctly draw up a training plan in the gym, you need to determine your training goal. The gym allows you to achieve the following goals:

• Keeping fit;
• Fighting overweight;
• Increase in power indicators;
• Improving your body;
• Muscle building.

The training of a novice athlete should be aimed at the fulfillment of any one goal. There is a wonderful Russian proverb: "If you chase two hares, you won't catch one." Target selection is key.

Gym selection

The first thing you need to do is decide on a gym. First of all, the hall should be comfortable in everything. That is why think it over carefully before buying a subscription to a particular club, take it seriously. You can visit several different gyms, compare them, inspect all the simulators, and only then make a responsible choice.

A little about the equipment: the most important rule is do not chase diversity. For the first time, a dumbbell row, an upper block simulator and a bench with the ability to adjust the angle of inclination will be enough for you. Try to find a gym as close to home as possible, it is very convenient for those who study and work.

Training process

Below is one of the complexes that is suitable for beginners.

Warm up

Any coach will say: “no training is more useful than training without a warm-up”, but this is true! Thanks to warm-up exercises, we warm up the joints, thereby improving their lubrication.

It usually takes no more than ten minutes to warm up. It consists of the following components: jumping, working on cardio simulators and the main element - running. All of these exercises quickly warm up the body, which gives a start for the subsequent workout.

Almost every inexperienced athlete tries to perform heavy exercises in the gym without having the appropriate level of training. Let's now analyze the basic program for beginners.

For all athletes, this stage is mandatory. What does he represent? The human body is not ready from scratch for serious stress, for this there are introductory classes. They include work with minimal weight, but with a load on all major muscle groups. The duration of such a period is at least four weeks, in terms of the frequency of training - no less, but no more than three times a week.

Below is a set of days.

First practice (Monday)

This is the main one. Bench press works triceps, deltoid, serrated. Lie down on the bench in the most comfortable position. Place your hands shoulder-width apart (maybe a little wider). Grab the bar with an overhand grip. Gently lift the barbell and begin to lower it to the level of the middle of the chest. With a powerful effort, squeeze the barbell, perform the planned number of repetitions.

Perform several warm-up sets immediately before the bench press, this way you will significantly reduce the risk of injury. The chest can only be touched lightly. Perform the exercise strictly under the supervision of a trainer or any other person (for example, a training partner).

standing. Set your feet shoulder-width apart, stand straight. We take the bar in our hands at the level of the press. We take a breath and bend the arms at the elbows (during the execution it is not allowed to move the arms in different directions). Do not raise the bar very high, just raise it to the level of parallel with the floor. As soon as you lift it, start lowering it slowly (without sudden movements, because you can stretch the muscles).

• and bars.
• Technique notes:
• To increase the load, place your elbows close to the body;
• Never bend your legs! This is cheating;
• At the slightest pain, stop exercising;
• If push-ups are easy, then use an additional load;
• While doing push-ups, keep your head straight.

This exercise, like many of the list, is basic. It is good for developing back muscles. Many people think that if you grab as wide as possible, then the load on the muscles will be greater and the effect will be better. On the one hand, a wide grip reduces the work of the biceps, but in itself it limits the speed of movements. This limits the load on the target muscles. The grip width must be selected individually based on anthropometric data.

Exercise to improve the general physical condition and train the muscles of the lumbar back. Interestingly, such an exercise can be used both for warm-up and for regular exercises. Hyperextension is performed with your own weight, and sometimes with additional weights.

On the simulator intended for hyperextension, we take the following position: we lie down so as to securely fix the legs with rollers. We relax the entire body and lower the body vertically. We take a deep breath and slowly lift the body up, bending the lower back. When the torso is pointing vertically, freeze for a few seconds. Inhale and return to the lying position. So you need to repeat at least fifteen times, three to four approaches.

You can not do this exercise very often. If you complicate the task and do fewer repetitions with more weight, then the desired effect may not be, but the likelihood of injury is high.

Second training (Wednesday)

This is a basic exercise aimed at developing the muscles of the shoulders, chest, etc. It has always been considered the main for the development of the shoulders. A big plus of the military bench press is its versatility, that is, it can be performed in various ways: on a simulator, with dumbbells or a barbell. Therefore, we can perform it sitting and standing.

Here we are obliged to observe the correct technique, because otherwise the consequences of the classes can be deplorable. To begin with, select an individual load, a suitable weight (it should be average). Fix the pancakes on the bar and do the following:

• Take the bar shoulder-width apart, put the barbell on your chest, strain your back and abs;
• Powerfully squeeze the bar up.

With this exercise, the muscles of the back are loaded. The main working muscles are the latissimus dorsi and arm muscles. Choose a comfortable position while sitting on the simulator. We fix the legs with rollers. With powerful movements, begin to pull the handle from the block towards you (towards the upper chest). We return to the starting position, taking a short break (two to three seconds). Everything is done in 3-4 sets of 12-15 times.

Many people try in some way to make it easier for themselves to perform the movement, they deviate. You should not do this, because you will only waste your energy in vain, but the efficiency will be zero. The back muscles should work first. Keep your elbows as far back as possible while pulling. When performing the exercise, the head should be straight. Don't lift it up or down.

Perhaps this is the most basic exercise for pumping legs. It is performed on a specialized simulator (by the way, there are many varieties, they, in fact, differ only in inclination angles). We choose the appropriate weight, load the platform with pancakes. We take a comfortable sitting position. We powerfully squeeze the platform with our feet (it is worth noting that the knees must be kept at a right angle, practically do not unbend them).

Tips from the master of sports: Be sure to listen to your body! If you feel that your lower back is tense during the leg press, then you are doing something wrong. The back must be firmly pressed against the seat, otherwise injury may result. If you are working on the inner thigh, then place your feet slightly higher and wider than shoulder level.

Triceps exercise. It differs in that it is suitable for absolutely all levels of sports training, from beginners to professionals. We fasten the handle to the block, cover it. With great effort, we unbend our arms. We linger in the middle of the amplitude for a few seconds. Then we return to the original position.

Excellent. How to do it right:

Third training (Friday)

Bent-over barbell pull. . We become in the starting position as follows: the legs must be bent at the knees, they are located shoulder-width apart. We make a forward tilt, take a straight barbell with a weighting agent. We straighten up and at the same time raise the barbell (you can’t bend your arms).

Frequent mistakes. During the execution of the movement, the movement of the head or legs occurs. (They must remain still.) Shaky position. Wrong grip width. Stooped back. Trying to take the maximum working weights (if a friend weighs 100 kg, this does not mean that this weight will suit you).

Develops triceps. Lie down on a horizontal bench. Grab the bar with a straight grip. Lower the bar directly to chest level. With a quick, powerful movement, we squeeze the bar up, return to the starting position, repeat the exercise again.

It is used as an aid. We grab the dumbbells so that the palms are turned to the sides. Raise the projectile to flexion at the elbow joints at an angle of 90 degrees. Slowly and carefully we return to the initial stage.
The program in the gym for men is designed for beginner athletes walking
day by day towards the goal. The program becomes more complicated in the future, but if you do it right and dose the load correctly, then the body will have time to adapt to the loads. The point is small, you just have to start and not quit classes. Good luck!

When you first come to the gym, you don't know what to do. There are a lot of simulators, inflated guys and fit, slender girls walk around. You are lost. In this case, the training program for beginners will help you!

Start of classes

Getting started in the gym is no easy task. This is a whole world of weights and muscles, strong people.

Usually the programs are made by the trainer of the fitness club you came to. The service is paid. We recommend taking individual training for the first time (for a month) so that your trainer sets you the correct exercise technique.

Training in the gym for beginners is an unsafe process, because the body has not yet got used to the loads. Therefore, at first, it is better to practice under supervision.

It's important not to be afraid to ask questions. You can ask for help from any coach working in this club or from the administrator, if you are completely confused. Of course, only your trainer will advise on the intricacies of your program, but another specialist may well answer the question of how to use the simulator or where to drink water.

To correctly compose a program, the coach must know:

1. Human anatomy, features of the functioning of muscles, their location, dangerous moments.
2. The basics of compiling programs for various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
3. To know the technique of exercising most of the training elements, to understand why this or that exercise is being done.
4. Ideally, if the coach has a specialized higher education.

What usually happens in the halls: a person comes to practice after reading various tips on the Internet. Often with a ready-made program that no one has adapted to his individual characteristics. It is good if this person asks the coach to show each exercise. Usually, people try to get by with video tutorials only. This is the wrong approach!

Remember that everything universal cannot be perfect. For the general reader, only an approximate program can be given, which can be guided as a basis. But the best results are achieved with individual work.

Programming for beginners

Today, there are a lot of fitness clubs all over the world. Each of them has several trainers. Some clubs have serious requirements for the selection of a candidate for instructors. But there are also unscrupulous owners of sports facilities who select only by appearance, not paying attention to experience, knowledge, education.

For beginners, bodybuilding is a whole world in which you want to achieve everything quickly, try everything. Beginners think this way: in order for muscles to grow faster, you need to work with large weights. Their muscles are not ready for this, causing people to get injured and abandon the gym forever.

Principle 1: gradualism is the basis of safety

Training programs for beginners in the gym should take into account the unpreparedness of the human body. It happens that inexperienced trainers will load you into the very first workout, make you do 3 sets of 10 times basic exercises (sometimes they will drive out both squats and bench press in one day).

And this is all done with weights, at the redistribution of your forces.

What is the result:

• A week after training, you cannot bend and unbend your arms and legs.
• Your temperature rises due to extensive inflammatory processes in the muscles.

Will the desire to train further remain after this? Few have.

The beginning of training in the gym should always be gradual!

The entire workout must be observed by the beginner, how he works with the proposed weights. The selection of weights in this case is very dynamic. Light, at first glance, weight can be heavy and vice versa. You need to keep your finger on the pulse all the time, notice everything in time.

The first month you can not give a beginner heavy exercises. You need to gradually accustom his muscles to work.

Workouts for beginners in the gym should consist of 5-6 exercises, in each of which no more than 2-3 approaches. Basic exercises should be started with 2 approaches.

The first week should be gentle so that the beginner can come to the next workout. If you immediately load his muscles, he will recover for a week, and this should not be allowed. The first workout should be introductory, not killer.

Principle 2: base first

Usually guys come to the gym to increase muscle volume, to become pumped up. They need a weight training program for beginners. It should include basic exercises.

For example, here is a basic training program for beginners:

1. Cardio 5-7 minutes (running).
2. Bench press: 2 to 10.
3. Breeding dumbbells lying down: 2 to 10.
4. Extension of the arms on the block: 2 to 10.
5. Dumbbell bench press from behind the head: 2 to 10.
6. Press: 3 to 10.

1. Cardio 5-7 minutes (exercise bike).
2. Empty bar squats: 2 to 10.
3. Leg press in the simulator: 2 to 10.
4. Seated dumbbell press: 2 to 10.
5. Bar pull to the chin: 2 to 10.
6. Press: 2 to 15.

1. Cardio (running) 5-7 minutes.
2. Hyperextension 2 to 15.
3. Thrust of the upper block: 2 to 10.
4. The thrust of the lower block: 2 to 10.
5. Bicep Curl: 2 to 10.
6. Hammer: 2 to 10.
7. Press: 3 to 10

In the first week you need to do 2 sets. In the second week, you can add a third approach to all those exercises where there were 2 of them.

How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and the trainer are just good helpers and stimulants.

Building muscle is a laborious and long process that requires not only an effective mass training program, but also a set of actions, from nutrition to. As simple as it may seem, many people actually fail to get results for one of two main reasons - they are either trying to over-complicate the process or they don't really understand the underlying principles of mass gain. It is important not only to know how many sets and repetitions you need to do to gain mass, but how to maximize muscle growth through proper rest and nutrition.

Principles of mass training

The more a person trains, the more he becomes adapted to the loads, therefore it is important to choose the right amount of loads, sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since three approaches with moderate weight are suitable for adaptation to the load, more trained athlete must be carried out 4 sets with maximum weight, working until the "failure" of the muscles.

So, the weight of the load should be selected in such a way that it is it is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and work in the minimum rep range will not increase muscle volume - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to set up a proper mass training schedule, as overworking will not lead to growth. Preferably exercising every other day, and leave two full days of rest. Therefore, a suitable mass training system for most athletes is 3 days a week.

Recovery

The increase in muscle volume will inevitably depend on two things.

1. First, in order to progress, muscles need recovery, including adequate rest and intake of the right nutrients;
2. and secondly, at some point there will be a "dead point".

The second usually occurs around the 8 week mark, and is associated with an inability to recover quickly and more stress on the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load, or relax for a few days. This should give the body a chance to recover, adapt and grow further.

Nutrition

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Protein must come from sources such as meat, eggs, dairy, whey protein, and for those in need of protein supplementation and recovery, full-cycle amino acids and (essential amino acids) are needed for muscle building.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps". Sports supplements such as can help maintain strength in the gym, so this is a great option for people looking to maximize muscle growth.

A significant increase in load volume can also have a big impact on the immune system, so Vitamin C supplementation is important. Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils, and Vitamin D.

An important condition for muscle growth is eating immediately after exercise. Within forty minutes after exercise, the body must replenish energy reserves, proteins and carbohydrates. During this period, all nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and hence growth. Also it is important to replenish glycogen stores after sleep Since catabolic processes begin in a hungry body, the timely intake of protein and carbohydrates will stop the breakdown of its own protein.

Gym weight training program for men

Day 1

1. 4x8-12;
2. in the lower block of the Crossover 4x8-12;




3. 4x8-12;




4. 4x8-12;




5. 4x8-12;




6. 4x8-12;




7. 4x8-12;




8. 4x8-12.




9. Press: 4х15-20;




10. Press: 4х15-20.

Day 2

1. 4x8-12;




2. 4x8-12;




3. 4x8-12;




4. 4x8-12;




5. 4x8-12;




6. 4x8-12;




7. 4x8-12;




8. 4x8-12.




9. Press: .

Day 3

1. 4x8-12;




2. with a straight neck 4x8-12;




3. 4x8-12;

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile an effective set of exercises, it is necessary to take into account the purpose of future training, the state of health, and whether there is experience in training on simulators and with weights.

Programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic exercise.

The hormonal background of a woman affects the result of exercising in the gym. The female body has a low level of testosterone, so the set of muscle mass is slow.

During menopause, women are forbidden to carry out strict diets that disrupt the production of testosterone.

Excess estrogen disrupts fat metabolism in the direction of weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to a significant loss of body fat, can disrupt the flow of menstruation. If they are accompanied by pain, classes in the gym should be temporarily stopped.

Warm up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. The warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, tilts are performed and torso twists, swings or circular motions of the arms and legs. An effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab the support with your hand, bend over, and take the pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow to the opposite shoulder, the triceps will get a good stretch. Tilts to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend the leg at the knee so that the heel looks up, and then pull it up and towards you with your free hand.

Features of training for beginners

For women who are going to the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first lessons is to develop the correct technique for the safe exercise.

The muscles of beginners do not know how to contract effectively, therefore, exercises with an exhausting load and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep her pelvic floor muscles in tension, especially when loading the body in an upright position.

Features of training for women after 40 years

The training program in the gym for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to involve all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of performing movements, so block simulators, dumbbells and fitness equipment are used in the classroom. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Do women need barbell and dumbbell exercises

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

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

Do not be afraid of a significant increase in body weight when working with large weights, low testosterone in the female body protects against this problem.

First workouts for women: weight loss

Based on the principle of "do no harm", the weight loss training program should be adapted to the physical and age characteristics of the body. For this, in the first lessons they give a test load.

If the implementation of the planned number of repetitions is difficult, you need to reduce one approach in the entire complex or in those exercises that are especially difficult to handle.

In the first month of training, aerobic exercise should be given after doing exercises on simulators.

At the same time, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first workouts when gaining weight is to master the correct technique for performing exercises, and to involve the complex of small stabilizer muscles in the work. Therefore, you can not immediately lift heavy barbells and dumbbells, the working weight of the shells must be increased in subsequent workouts.

In the initial classes, it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

Lever thrust in the simulator significantly loads not only the latissimus dorsi, but also the trapezius muscles of the back. This simulator will successfully replace the barbell or dumbbell row to the stomach.

The upper back area is effectively worked out by pull-ups and vertical traction to the chest on a block simulator. To work out the lower back, it is customary to perform a deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

The classic barbell squat is one of the most effective exercises. to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat in a hack machine and also do leg presses in a machine.

To increase the tone and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should not forget to load the calf muscles by performing standing calf raises.

On hand

Dumbbell overhead extensions and push-ups are popular shoulder extensor exercises. If the triceps are a problem area, then they are additionally worked out by extending the arms on a block simulator and doing bench presses with a narrow grip.

A beautiful shape and volume of the biceps will be provided by bending the arms with a barbell while standing. Dumbbells make it possible to load the biceps of the shoulder muscle in a tilted position, and bending on the biceps machine increases the intensity of training for the hands.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more difficult work. The intensity of the training is increased by working on a press machine and twisting on a block simulator.

The fat layer in the lower abdomen is reduced by lifting bent legs in a simulator that has stops for the elbows. The muscles of the press, which are responsible for the slimness of the waist, work well on the torso machine and turns of the torso with a body bar.

Workout table in the gym for women

Circuit training

The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire muscles of the body, sometimes the muscles are worked out locally on different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you can not practice to failure, and you should also follow the technique and have experience in training.

cardio training

Cardio training involves any aerobic exercise that increases the heart rate and is aimed at burning subcutaneous fat.

The well-equipped fitness club offers a wide range of aerobic equipment:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. For classes, one or more simulators are used, with different working hours on them.

Split workout

The essence of the method is the separate training of muscle groups during the week. So on Monday they load the biceps and back muscles, on Wednesday - the quadriceps, calves and shoulders, and on Friday they leave the pectoral muscles and triceps. The session consists of several exercises for each muscle group, the number of sets and repetitions determines the ultimate goal of the training program.

Split training is effective for gaining mass or body shaping, and with weight loss - for targeted study of problem areas. The system of separate training is not suitable for those who have just started exercising or often skip classes.

Power training

For women, the strength training program in the gym is made up of basic exercises, taking into account the physique and age characteristics. The main part of the workout includes 5-6 exercises performed in three sets.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to perform the planned number of repetitions without violating the correct technique. If the next day you feel stiffness of the muscles, at the next workout you need to slightly reduce the working weights.

Proper nutrition during active training

The calorie content and composition of the daily diet should be consistent with the goals of training in the gym. When training for weight loss, a strong reduction in caloric intake should not be allowed so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of "net" body weight, that is, without taking into account the weight of fat. Most of the daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All the main components of nutrition are divided into three main meals and two low-calorie snacks.

Do women need proteins and gainers

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% or more protein, called proteins, are added during training for muscle growth and during strict diets.

Protein shakes are easy to digest, help fight hunger, and provide the body with essential amino acids to grow and maintain muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but is not desirable for problems with rapid weight gain. Women with a lean physique, or who are not able to eat regularly, the daily diet must be balanced with a gainer.

Important: protein is unhealthy if consumed improperly, so when choosing a sports supplement, you should consult with a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work with increased intensity. An important meal is a snack 30-60 minutes before training.

It is desirable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet from a couple of eggs and oatmeal in milk.
• Snack - a glass of fruit juice.
• Snack - a small apple or tangerine.
• Lunch - a portion of boiled fish with rice and vegetables.
• Snack - cottage cheese or drinking yogurt.
• Before training - a small banana.
• After class - a gainer or protein shake, depending on the time of training.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the day of rest, the diet should provide full recovery and growth of muscle mass:

• Breakfast - Bake pasta in the microwave with cheese and an egg.
• Snack is a juicy fruit.
• Snack - green tea with dried apricots or dates.
• Lunch - beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Snack - 30 g of muesli with yogurt.
• Dinner - lean meat, vegetable stew.
• Before going to bed - low-fat kefir and 1/2 teaspoon of bran.

Nutrition on the day of cardio training creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein foods:

• Breakfast - rice with vegetable salad.
• Snack - vegetable salad.
• Lunch - lean meat, some buckwheat porridge and fresh vegetables.
• Snack - unsweetened yogurt with 1/2 tea bran.
• Dinner - cottage cheese casserole and unsweetened yogurt, as an option - a protein shake.

When to expect the first results

An excellent result of a month of hard strength training is about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect an immediate visual effect when gaining mass.

The effect of daily exercises on increasing tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible results appear after just a few regular sessions.. Reducing your daily calorie intake and high intensity training allows you to lose up to 1 kg of excess weight per week.

The training program in the gym should be consistent with the goal that a woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the physiology and physical capabilities of the woman.

So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. The advice of experts will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, see the video clip:

3-day split program, see the video: