Strength training program for women

training program

training program

The female power training program described in the article will help all the girls to get relief and elastic forms of the buttocks, to make a slender and tight figure, by giving the muscle tone of the whole body (we will train both the bottom and the top of the body, based on the characteristics of the female body).

Many girls do not want to come to the gym because of fear to build up big muscles that will make them masculine, and as a result find a partner for a serious relationship will be much more difficult. This statement about fitness, gym is just a myth, which has nothing to do with the truth.

In the female body, much less testosterone than in the male, which is responsible for the development of male characteristics, including for the development of muscles, aggression, sexual activity. Therefore, to pump large muscles, no girl can not in the gym, for example, as in the photo of female bodybuilders, it is necessary to prune hormonal preparations (steroids) for this.

Regular training in the style of fitness, you can throw off excess weight, give shape, but do not increase the size of the muscles, cheer yourself up, keep the body in tone, and strengthen the immune system, and speed up the metabolism. Read the articles about features of women’s training.

And the last thing : the lack of calories, which should be the basis of proper nutrition for weight loss, will never provoke muscle growth. And now we pass to the training itself.

Women’s power training program

The following power training program for girls in the gym is suitable for everyone without exception, no matter whether you are a beginner or an experienced athlete, the differences will be only in the interval of rest between sets (usually 2-3 minutes at most), and also in weight on barbells / dumbbells or on simulators.

  • Squats with a barbell on the shoulders, (5 sets of 10-15 repetitions, rest for about a minute), will give your buttocks a tight, nut-like shape
  • Bench press a narrow grip, (6 sets of 10-15 repetitions) we train the triceps, and also involves the pectoral muscles
  • Vertical traction with a wide grip, (6 approaches for 10-15 repetitions, a minute rest) work mainly the latissimus muscles of the back
  • Thrust of the bar to the chin, (6 sets of 10-15 repetitions) will give your shoulders a tightened form
  • Twisting lying (rest between sets of 30 seconds or less, 6 approaches for the maximum number of repetitions, that is, almost to failure)

The above training program for women is only an example of exercises for the female body. The peculiarity of this program is that with it the girl will be able to work out all the muscles in one workout, which approximately lasts about 1 hour, unlike the men’s training program, which is aimed at hypertrophy of the muscle fiber, due to a significant rest between campaigns, power, training, and working out different muscles on different days of training.

Due to a large number of approaches and repetitions, as well as a small interval of rest between the approaches, the process of partial burning of excess weight, the manifestation of muscles, but not growth, is started, now the extra carbohydrates can accumulate in the form of glycogen in the muscles, and give them a tightened shape, and when the muscles do not is observed, there is all the way around, excess carbohydrates are deposited in the form of fat.

Female training program for muscle tonus
Female training program for muscle tonus
From the article, the correct training for girls, you should know that the bottom of the woman, the gluteal muscles respond much more to the load with burdening, in contrast to the top, so for the legs will be just one basic exercise, time-tested, deep sit-ups with the bar.

We can not increase the breast, even tighten it, because the mammary gland is mostly fat, so we can only reduce it, or slightly tighten it (due to giving the muscles a tone, skin tightening), various routing, bar presses, and so on, that is, specialized exercises for the growth of pectoral muscles in the male training program, we do not need this, so that, although to somehow support the pectoral muscles in the tone, the front deltas and the triceps, we use the barbell press with a narrow grip to the horizontal

Pay attention, the selected exercises in the women’s training program work out several muscle groups at once, this is done in order to work out the entire body (on the principle of fulbodi) within one training session.

As you train, enter a variety in your training program, for example, it might look like this:

  • Twisting lying + raising the straightened (or bent at the knees ) feet in the vise, 6 approaches for the maximum number of times
  • Squat with a barbell + deadlift on straight legs, 5 sets of 10-15 repetitions
  • Draft of the vertical block + traction of the horizontal block (or lifting of the rod in the slope), 5 approaches for 10-15 repetitions
  • Press the bar with a narrow grip + lift the bar to the bicep standing, 5 sets of 10-15 reps
  • Thrust rod to chin + mahi dumbbell aside, also 5 approaches for 10-15 reps

The sign “+” means that after making the first exercise, you go to the second without rest. Rest between the approaches in the exercises varies from 30 seconds to 60, depending on the individual ability of the girl to recover, certain muscle groups, in squats with the bar, it is possible to increase rest to 90 seconds, but not more than 2-3 minutes.

Pay attention, the training program is quite heavy, therefore due to the peculiarity of the female body, it should be performed within the first  two weeks, immediately after menstruation, when the strength is in its peak state.

Accordingly, after two weeks of heavy training, we move on to the training program, also for two weeks (weeks 3 and 4).

Lightweight training program for girls

At 3 and 4 weeks, when there is an imminent recession, you should use a cloaked training program, for example, this:

  • Thrust of the vertical block, 3-4 sets of 10-20 repetitions
  • Bench pressing a narrow grip, 3-4 sets of 10-20 repetitions
  • Thrust rod to the chin, 3-4 sets of 10-20 repetitions
  • Running at a calm pace, 20-60 minutes, depending on your fitness

In the third and fourth weeks, especially give your menu, there must necessarily be carbohydrates in a scarcity, due to the fact that the female body during this period will actively try to put fat on the stock.

Thrust rod to chin
Thrust rod to chin

The number of approaches is reduced, the weight on the rod becomes smaller, so the number of repetitions can be slightly increased, but if you feel a strong weakness in critical days, it is better to refuse going to the gym. Such periodization in the body loads will have a favorable effect for the construction of a beautiful and harmonious figure.

Burning fat on a treadmill

Many girls exaggerate the importance of racetracks. Indeed, they can burn excess weight, calories, but it will be negligible, compared with the correct diet for weight loss. For example, a chocolate bar contains about 550 calories, exactly the same amount you spend for 2 hours on a treadmill, and besides, it’s not a fact that these calories went through fat, and not through carbohydrates, about 50 to 50.

Burning fat on a treadmill
Burning fat on a treadmill

Therefore it will be much more correct to eat, eat properly, and keep your muscles in tone so that excess carbohydrates are deposited in the form of glycogen in muscles, and not in the form of fat.

To all that has been said, you can add, do not dwell on some separate exercises, enter a variety in the training program, selecting the necessary exercise for the right muscle groups.

Now you understand the principle of building training programs for girls, if someone has difficulties, please contact us through the feedback form, and you will be happy to answer all your questions about fitness and bodybuilding.