When choosing strength training for a girl, the main thing is the goal. Typically, women are not interested in as much muscle growth as men. The fair sex does not want to “pump up”, but to “tighten muscles” and at the same time lose weight. This problem is best solved by group strength training.
The most effective lessons are those using small weights and basic strength exercises (squats, push-ups, etc.) “Such training is safer for female physiology,” says Ruslan Panov, expert methodologist for group programs at the federal network of fitness clubs X-Fit. — In the gym, exercises are often done with critical (maximum) weights, which creates maximum tension in the abdominal cavity and pelvic floor. This, in turn, is fraught with problems with the reproductive organs.” Group classes are accompanied by upbeat music and include many different exercises, so you won’t get bored.
If a woman wants to make the training process more varied, then it is worth adding such calm areas as yoga and Pilates. In the gym, you should choose weights that are no more than half your body weight.
Content
- 1 Strength training and fitness programs for women 1.1 GENERAL RECOMMENDATIONS FOR STRENGTH TRAINING
- 2.1 Program for endomorphic type
- 3.1 Program for endomorphic type
- 4.1 Program for endomorphic type
- 5.1 Program for endomorphic type
- 6.1 Program for endomorphic type
- 7.1 Program for endomorphic type
Functional training
This training has a completely different format. It uses body positions and movements necessary for a person in everyday life. For example, get up from a chair, take a child in your arms, open a door, jump over a puddle. These functional movements are not trained with classic strength exercises.
“The class includes basic body positions that require balance, functional strength, and reactivity,” says Ruslan Panov. — The body’s stabilizing muscles are also included in the work, which, like the moving muscles, need to be worked out. The difficulty of training stabilizing muscles is that they are activated at an unconscious level. We can force external muscles to work by deciding “now I will bend my arms or straighten my legs.” Stabilizers only work in so-called exercise progressions. We take basic body positions and make progressions, such as balance. This trains the stabilizers to turn on when, for example, we slip. Functional training prepares the body for unexpected environmental changes.”
The movements in functional training are natural, moreover, this training prepares the body for an injury-free life. If you have problems with your back or knees, then it is better to prefer these classes rather than strength group classes. At the same time, they perfectly strengthen muscles and burn fat. Girls should add this activity to their list of hits along with Pump.
Strength training and fitness programs for women[edit | edit code]
Fitness motivation for girls
Related article:
Strength fitness
The strength fitness programs included in this article are examples only. They contain aerobic and strength components, but do not include stretching exercises, with the exception of program #4. Each program has options for different body types. Choose the option that suits your somatotype. Additional exercises include walking, running and aerobics.
Strength fitness
Please note that all of the above programs solve general problems, but cannot fully take into account your individual needs. Once you have the necessary skills and experience, consult with a professional consultant who can help you create a personalized program.
Due to genetics and individual adaptability, it may be that once you reach an intermediate or advanced level of training your performance will begin to improve very slowly or your progress will stop altogether. Even excessive load may stop bringing noticeable success.
If you work on the same program for a long time, then after a while you reach a so-called plateau, when the results stop growing as actively as at the beginning of training. To overcome this stage, it is necessary to further individualize the program and change the intensity, type and duration of exercises more often. Seasonal training cycles have proven themselves well. For example, in the winter it is advisable to focus on building a good foundation for aerobic and strength training, and in the spring and summer include shorter, more intense workouts that are in line with your program goals.
GENERAL RECOMMENDATIONS FOR STRENGTH TRAINING[edit | edit code]
- Carefully read the recommendations for strength training for women
- Allow time for a good warm-up, paying particular attention to the muscles and joints you plan to work during your workout. Aerobic exercises in the program can be used as a warm-up.
- Marked "max." in programs means that it is necessary to do the maximum possible number of repetitions, observing the correct technique.
- Each program is accompanied by numbers that indicate the level of intensity.
- When choosing a weight, choose a weight that allows you to perform a given number of repetitions with proper technique, with the last two being difficult but not impossible for you. If you feel muscle tightness the next day, slightly reduce your training load. You should feel that the workout is having a certain effect, but it should not be associated with physical limitations or pain. Learn the difference between “helpful” pain (training effects) and “harmful” pain (damage and injury). The latter is a warning sign that should not be ignored.
Power yoga
It cannot be classified as active strength training - it has a completely different mode of work. The focus here is not so much on “pumping up” muscles and burning fat, but on the harmonious development of the whole body, during which both the muscles and the fat layer are naturally corrected. Static load is used.
“The founder of power yoga, Beryl Birch, has developed a set of asanas that are technically simple, but with a hold of up to 80 seconds each,” explains Ruslan Panov. “This shifted the emphasis of the load to the strength side. The difference from Hatha or Iyengar yoga is precisely the static tension.” In general, this direction is for those who cannot or do not want to perform full-fledged strength exercises in dynamics, or additional, unloading training for everyone else.
IMPROVING OVERALL PERFORMANCE. ENTRY LEVEL[edit | edit code]
Program for endomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- High repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended. | 1st - 2nd week 6-8 min. | 3rd - 4th week 8-12 min. | 5th - 6th week 10-20 min. |
| 1 Standing bar push-ups | 2×12 | 2×15 | 2×18 |
| 2. Squats with a ball between your legs | 1 x 15 | 2×12 | 2×15 |
| 3. Leg abduction on the simulator | 1 x 15 | 2×12 | 2×15 |
| 4. Leg raises on the machine | 1 X 15 | 2×12 | 2×15 |
| 5. Standing calf raise | 1 x 15 | 2×12 | 2×15 |
| 6. Bridge on shoulders with raised arms | 2×12 | 2×12 | 2×15 |
| 7. Wide-grip pull-down | 1×15 | 2×12 | 2×15 |
| 8. Dumbbell lateral raises for women | 1 x 12 | 2x8 | 2×12 |
| 9. Arm extension on the upper block | 1 x 12 | 2×8 | 2×12 |
| 10. Contraction of the transverse abdominal muscles while standing on hands and knees | 1 x 12 | 2×8 | 2×12 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Two-stage twisting | 1 x max. | 2 x max. | 3 x max. |
Program for mesomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended. | 1st - 2nd week 5-8 min. | 3rd—4th week 6—10 min. | 5th - 6th week 8-15 min. |
| 1. Push-ups for girls on their knees | 1 X 12 | 2×8 | 2×12 |
| 2. Squats with a ball between your legs | 1 x 12 | 2×8 | 2×12 |
| 3. Leg abduction on the simulator | 1×12 | 2×8 | 2x12 |
| 4. Leg raises on the machine | 1×12 | 2×8 | 2×12 |
| 5. Standing calf raise | 1 x 12 | 2×8 | 2×12 |
| 6. Bridge on shoulders with raised arms | 1 x 12 | 2x8 | 2×12 |
| 7. Wide-grip pull-down | 1 x 12 | 2×8 | 2×12 |
| B. Raising dumbbells to the sides | 1 X 10 | 2×8 | 2×10 |
| 9. Arm extension on the upper block | 1 x 10 | 2x8 | 2×10 |
| 10. Contraction of the transverse abdominal muscles while standing on hands and knees | 1 X 10 | 2x8 | 2×10 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Two-stage twisting | 1 x max. | 2 x max. | 3 x max. |
Program for ectomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- Low repetition rate
- Rest between sets - 45-90 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st - 2nd week 4-6 min. | 3rd - 4th week 5-10 min. | 5th - 6th week 6-12 min. |
| 1. Kneeling push-ups | 2×6 | 2×8 | 3×6 |
| 2. Leg press for girls | 2×8 | 3×6 | 3×6 |
| 3. Wide-legged barbell squats | 2×8 | 2×8 | 3×6 |
| 4. Standing calf raise | 1×15 | 2×12 | 2×15 |
| 5. Bridge on shoulders with raised arms | 2×8 | 2×8 | 3×6 |
| 6. Wide-grip pull-down | 2×8 | 3×6 | 3×6 |
| 7. Abdominal rows on the machine | 2×8 | 3×6 | 3×6 |
| 8. Barbell Curl | 2×6 | 2×8 | 2×8 |
| 9. Dumbbell lateral raises | 2×6 | 2×8 | 2×8 |
| 10. Arm extension on the machine | 2×6 | 2×8 | 2×8 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Twisting with body rotation | 1 x max. | 2 x max. | 3 x max. |
Strength gymnastics: warm-up
Before starting your workout, be sure to prepare your body for the loads, do a short warm-up, spending 20 seconds on each exercise:
- Circular movements of the head.
- Circular movements with one, the other and then both shoulders at the same time.
- Place your feet at shoulder level and keep your hands at your waist. Make circular movements with your torso.
- Bend over, using your palms to touch the toes of both feet alternately.
- Stretch your arms in front of you and make a wide swing with your left leg towards the fingers of your right hand, repeat the same thing, only with the other leg.
Does this warm-up routine remind you of anything? Yes, you are right, hudeem-bez-problem.ru. offered you exercises that we are all familiar with from school physical education lessons. You can diversify them by adding any other exercises, the main thing is to warm up the muscles well.
PROGRAM No. 1. IMPROVING OVERALL PERFORMANCE. INTERMEDIATE LEVEL[edit | edit code]
Program for endomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5-7/10
- High repetition rate
- Rest between sets 15-60 s
| Aerobic training: stationary bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended | 1st - 2nd week 15-25 min. | 3rd - 4th week 20-30 min | 5th - 6th week 25-35 min |
| 1. Bench press | 2×15 | 2×18 | 2×22 |
| 2. Reverse lunge with barbell | 2×15 | 2×18 | 2x22 |
| 3. Bridge on shoulders with raised arms | 2×15 | 2x18 | 2×22 |
| 4 Straightening the legs with the ball while lying down | 2×15 | 2×18 | 2×22 |
| 5. Wide-grip pull-down | 2x15 | 2×18 | 2×22 |
| 6. Abdominal rows on the machine | 2×15 | 2×18 | 2×22 |
| 7. Seated dumbbell press | 2×8 | 2×12 | 2×15 |
| 8. Arm extension on the upper block | 2×10 | 2×12 | 2×15 |
| 9. Forearm abduction using a rubber expander | 2×10 | 2×12 | 2x15 |
| 10. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max |
| 11. Two-stage twisting | 2 x max. | 3 x max. | 3 x max. |
Program for mesomorphic type[edit | edit code]
- Suitable for intermediate level
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—7/10
- Rest between sets 15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper. | 1st - 2nd week 12-20 min. | 3rd - 4th week 15-25 min. | 5th - 6th week 18-30 min |
| 1. Bench press | 2×15 | 3×12 | 3×15 |
| 2. Leg press | 2×15 | Zx12 | 3x15 |
| 3. Bridge on shoulders with raised arms | 2×15 | 3×12 | 3×15 |
| 4. Leg abduction on a block | 2×15 | 3x12 | 3×15 |
| 5. Wide-grip pull-down | 2×15 | 3×12 | 3x15 |
| 6. Abdominal rows on the machine | 2×15 | 3×12 | 3x15 |
| 7. Seated dumbbell press | 2×12 | 2×15 | 3×12 |
| 8. Barbell Curl | 2x12 | 2×15 | 3×12 |
| 9. Arm extension on the simulator | 2×12 | 2×15 | 3×12 |
| 10. Forearm abduction using a rubber expander | 2x12 | 2×15 | 3×12 |
| 11.Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max. |
| 12. Lying emphasis on the BOSU ball | 1 x max. | 2 x max. | 3 x max. |
| 13. Two-stage twisting | 2 x max. | 3 x max. | 3 x max. |
Program for ectomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—7/10
- Low repetition rate
- Rest between sets - 45-90 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st - 2nd week 8-15 min. | 3rd - 4th week 10-18 min. | 5th - 6th week 12-25 min. |
| 1. Bench press | 3×6 | 3×8 | 4×6 |
| 2. Leg press | 3×6 | 3×8 | 4×6 |
| 3. Leg raises on the machine | 3×6 | 3×8 | 4×6 |
| 4. Pull-ups on a machine | 3×6 | 3×8 | 4×6 |
| 5. Abdominal rows on the machine | 3×6 | 3×8 | 4×6 |
| 6. Seated dumbbell press | 2×6 | 3×6 | 3×8 |
| 7. Barbell Curl | 3×6 | 3×8 | 3×8 |
| 8. Arm extension on the machine | 3×6 | 3×8 | 3×8 |
| 9. Forearm abduction using a rubber expander | 2×8 | 2×8 | 2×8 |
| 10. Program for stabilizing abdominal muscles | 3 x max. | 3 x max. | 4 x max. |
| 11. Twisting with body rotation | 3 x max. | 3 x max. | 4 x max. |
Strength gymnastics complex with dumbbells
If you decide to do strength gymnastics at home, then you will need “mini-trainers” - dumbbells. We recommend purchasing 2 collapsible dumbbells of 5 kg each, and 4 discs of 2.5 kg each. At the first stage, you can exercise while holding a disc in your hands and gradually increase the strength load. If classes become regular, then in a couple of months the weight of your dumbbells can reach up to 10 kg.
We offer you special strength gymnastics exercises, but you don’t have to do them all at once; first, you can choose 6-8 of them you like.
- Starting position: standing, holding dumbbells in your hands
- Inhale and slowly raise your left hand, then your right. As you exhale, lower them. Repeat the exercise 5 times.
- With your arms spread to the side, make rotational movements forward and then backward 10 times.
- Forward bends: the right hand reaches towards the left leg, while the left hand is pulled back at this time. So, 8 times, alternating hands.
- Starting position - legs together, lower your arms with dumbbells along your body.
- Squat down on one leg and extend the other leg and both arms in front of you. Get into the starting position and repeat the exercise 16 times, alternating legs.
- Take a deep breath, pull in your stomach and hold your breath for 12-15 seconds. Repeat 11 times.
- Position: sitting, remove the dumbbells.
- Keep your arms spread to the sides and pretend to be a “bicycle” with your legs for 20 seconds. Rest for 10 seconds and repeat this exercise 5 more times.
- Lean on your arms laid back, bend and straighten your legs at the knee joints for 40 seconds. Rest and do it 5 more times.
- Lie on your back with your palms under your head. Without using your hands, sit down and bend forward, trying to pull your elbows towards your feet as close as possible. Repeat 20 times.
- Lie on your right side, keeping your legs together. Raise your left leg and make several circular movements with it. Turn on the other side, do the same, but with your right foot. Perform the exercise 8-10 times.
PROGRAM No. 2. AEROBIC EXERCISES AND RIDING EXCESS WEIGHT[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-7/10
- High repetition rate
- Rest between sets -15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended. | 1st month 8-20 min. | 2nd month 20-40 min. | 3rd month 30-50 min. |
| 1. Bench press | 2×15 | 2x18—20 | 2x20—25 |
| 2. Reverse lunge with barbell | 2×15 | 2×18 | 2×20 |
| 3. Leg abduction on the simulator | 2×15 | 2×18 | 2×20 |
| 4. Lying leg curl | 2×15 | 2×18 | 2×20 |
| 5. Wide-grip pull-down | 2×15 | 2×18 | 2×20 |
| 6. Dumbbell lateral raises | 2×12 | 2×15 | 2×18—20 |
| 7. Arm extension on the upper block | 2×12 | 2×15 | 2×18—20 |
| 8. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 4 x max. |
| 9. Two-stage twisting | 2 x max. | 3 x max. | 4 x max. |
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4—7/10
- Rest between sets -15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper. | 1st month 8-15 min. | 2nd month 15-35 min. | 3rd month 35-45 min. |
| 1. Bench press | 2×15 | 2×18 | 2×22 |
| 2. Squats with a barbell with legs wide apart | 2×15 | 2×18 | 2×22 |
| 3. Barbell Reverse Lunge | 2×15 | 2×18 | 2×22 |
| 4. Leg abduction on the simulator | 2×15 | 2×18 | 2×22 |
| 5. Lying leg curl | 2×15 | 2×18 | 2×22 |
| 6. Wide-grip pull-down | 2×15 | 2×18 | 2x22 |
| 7. Seated machine press | 2×12 | 2×15 | 2×20 |
| 8. Arm extension on the upper block | 2×12 | 2×15 | 2×20 |
| 9. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 4 x max. |
| 10. Two-stage twisting | 2 x max. | 3 x max. | 4 x max. |
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4—7/10
- Low repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st month 5-15 min. | 2nd month 15-30 min. | 3rd month 30-40 min. |
| 1. Kneeling push-ups | 2×12 | 2×15 | 3×12 |
| 2. Squats with a barbell with legs wide apart | 2×12 | 2×15 | 3×12 |
| 3. Climbing onto the step platform | 2×12 | 2×15 | 3×12 |
| 4. Leg abduction on the simulator | 2×12 | 2×15 | 3×12 |
| 5. Lying leg curl | 2×12 | 2×15 | 3×12 |
| 6. Wide-grip pull-down | 2×12 | 2×15 | 3x12 |
| 7. Abdominal rows on the machine | 2×12 | 2×15 | 3×12 |
| 8. Seated machine press | 2×8 | 2×12 | 3×8 |
| 9. Barbell Curl | 2×8 | 2×12 | 3x8 |
| 10. Arm extension on the upper block | 2×8 | 2×12 | 2×8 |
| 11. Exercise corner on the forearms | 2×8 | 2×12 | 3x6 |
| 12. Reverse crunch on the ball | 2×6 | 2×8 | 3×6 |
Strength training and proper split
Those who do strength training should use only one of two splits: total body training (which is not a split at all) or upper/lower body training, which works the upper body one day and the lower body the next. This type of training program is often used in the gym.
Such training programs will allow you to work your muscles with sufficient frequency. Plus, you'll be stimulating many muscle groups every workout. Plus, these two types of workouts will help you build a lean and sexy body much faster than any other split training. I'll give examples later.
PROGRAM No. 3. INCREASED MUSCLE TONE AND STRENGTH[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 3 times a week, strength training - 2 times a week (every other day)
- Intensity: 5-8/10
- Moderate pace of repetitions
- Rest between sets 1-2 minutes.
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. Moderate use of the stepper. | 1st month 8-15 min. | 2nd month 12-20 min. | 3rd month 15-30 min |
| 1. Dumbbell Bench Press | 2×15 | 3×12 | 3x15 |
| 2. Reverse lunge with barbell | 2×15 | 3×12 | 3×15 |
| 3. Side lunges | 2×15 | 3×12 | 3x15 |
| 4. Straightening the legs with the ball while lying down | 2×15 | 3×12 | 3×15 |
| 5. Pull-ups on a machine | 2×12 | 2x15 | 3×12 |
| 6. Seated chest row | 2×15 | 3×12 | 3×15 |
| 7. Seated dumbbell press | 2×12 | 2×15 | 3×12 |
| 8. Lifting dumbbells to the sides while sitting on a gymnastic ball | 2×15 | 3×12 | 3x15 |
| 9. Triceps extension behind the head using a rubber expander | 2×12 | 2×15 | 3×12 |
| 10. Concentrated biceps curl | 2×15 | 3×12 | 3×15 |
| 11. “Corner” on the forearms | 2 x max. | 3 x max. | 4 x max. |
| 12. Twisting with body rotation | 2 x max. | 3 x max. | 4 x max. |
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—8/10
- Rest between sets -1-2
| Aerobic training: exercise bike, deadlift machine, treadmill (incline), swimming, stepper. | 1st month 8-10 min. | 2nd month 10-15 min. | 3rd month 10-25 min. |
| 1. Bringing your hands together on a crossover | 2×12 | 3×8—10 | 3×12 |
| 2. Reverse crunch on the ball | 2x10 | 3×8 | 3×12 |
| 3. Barbell Squats | 2×12 | 3x8—10 | 3×12 |
| 4. Side lunges | 2×12 | 3×8—10 | 3×12 |
| 5. Seated calf raise | 2×12 | 3×8—10 | 3×12 |
| 6. Pull-ups on the machine | 2×12 | 3×8—10 | 3×12 |
| 7. Seated chest row | 2×12 | 3×8—10 | 3×12 |
| 8. Raising arms on the simulator | 2×10 | 2×15 | 3×10 |
| 9. Seated dumbbell press | 2×10 | 2×15 | 3×10 |
| 10. Barbell Curl | 2×10 | 2×15 | 3×10 |
| 11. French bench press | 2×10 | 2×15 | 3×10 |
| 12. Lifting dumbbells to the sides while sitting on a gymnastic ball | 2×10 | 2×15 | 3×10 |
| 13. Incline Crunch | 3 x max. | 4 x max. | 4 x max. |
| 14. Twisting with body rotation | 3 x max. | 4 x max. | 4 x max. |
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 2 times a week, strength training: day A - 2 times a week, day B - 2 times a week (A, B, rest, A, B, rest)
- Intensity: 5—8/10
- Low repetition rate
- Rest between sets - 1-3 minutes.
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill (incline). The use of an elliptical trainer is not recommended. | 1st month 5-10 min. | 2nd month 6-12 min. | 3rd month 6-15 min. |
| Day A 1. Arm abduction on a machine with forearm pads | 2×8 | 2×12 | 3×8 |
| Day A 2: Incline Dumbbell Press | 2×8 | 2×12 | 3×8 |
| Day A 3. Barbell Squats | 2×8 | 2×12 | 3×8 |
| Day A 4: Bent Leg Deadlift | 2×8 | 2×12 | 3×8 |
| Day A 5. Side lunges | 2×8 | 2×12 | 3×8 |
| Day A 6. Seated calf raise | 2×8 | 2×12 | 3×8 |
| Day A 7. French bench press | 2×8 | 3×6 | 4×6 |
| Day A 8. Triceps extension using a cable handle | 2×8 | 3×6 | 4×6 |
| Day B 1. Pull-ups on the machine | 2×8 | 2×12 | 3×8 |
| Day B 2. Seated chest row | 2×8 | 2×12 | 3×8 |
| Day B 3. Seated machine press | 2×8 | 2×12 | 3×8 |
| Day B 4. Arm raises on the machine | 2×8 | 3×6 | 4×6 |
| Day B 5. Barbell Curls | 2×8 | 3×6 | 4×6 |
| Day B 6. French bench press | 2×8 | 3×6 | 4×6 |
| Day B 7. Combination crunch | 3 x max. | 4 x max. | 4 x max. |
| Day B 8. Crunch with body rotation | 3 x max. | 4 x max. | 4 x max. |
You can gain the required weight through exercise.
Strength training for women supported by the fact that it burns calories and accelerates metabolic processes. They have a positive effect on the formation and compaction of the bone structure, which means that strength training is useful even for the prevention of serious diseases of the musculoskeletal system, osteoporosis, etc. Exercising with weights is beneficial in terms of weight gain - also a known problem among women. Strength exercises will help you gain the desired kilograms by increasing muscle mass, and not by accumulating fat in different places.
With age, the body's need for sports activities increases, because the processes of aging and loss of strength begin to operate in the muscles. Weight exercises block the development of atrophy, stimulate muscles, and increase metabolism. The use of muscle mass under the necessary efforts and conditions can be ranked in the following order: 10% of the muscles a person uses while walking, 30% when climbing stairs and 50% when exercising on weight-bearing machines. And all this is only in favor of strength fitness for women .
PROGRAM No. 4. IMPROVING POSTURE, DEVELOPING FUNCTIONAL STRENGTH AND Flexibility[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency; Aerobic - 4 times a week, strength training - 2 times a week (every 1-2 days)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training exercise bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stapler is not recommended. | 1st month 15-25 min. | 2nd month 20-30 min. | 3rd month 25-40 min. |
| 1 Contraction of the transverse abdominal muscles while standing on hands and knees | 2×15 | 2×18 | 2×22 |
| 2 Program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
| 3. Stabilization of the shoulder blades on an incline bench | 2х12—15 | 2×15 | 2×18 |
| 4. Pull the block down with straight arms | 2×15 | 2×18 | 2×22 |
| 5. Standing chest row | 2×15 | 2×18 | 2×22 |
| 6 Kneeling push-ups | 2х12—15 | 2×15 | 2×18 |
| 7. Barbell Reverse Lunge | 2×15 | 2×18 | 2×18 |
| 8. Bridge on shoulders with raised arms | 2х12—15 | 2×15 | 2×18 |
| 9 Straightening the legs with the ball while lying down | 2×15 | 2×18 | 2×22 |
| 10. “Swallow” with a ball | 2×10 | 2×12 | 2×12 |
Stretching exercises 2×30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming, stepper. | 1st month 8-12 min. | 2nd month 12-15 min. | 3rd month 10-25 min. |
| 1. Lying emphasis on the BOSU ball | 2 x 20 s | 2 x 30s | 2 x 40 s |
| 2. Advanced program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
| 3. Stabilization of the shoulder blades on an incline bench | 2 x 12-15 | 2×18 | 2×22 |
| 4. Pull the block down with straight arms | 2 x 12-15 | 2×18 | 2×22 |
| 5. Block pull to the chest | 2 x 12-15 | 2×18 | 2×22 |
| 6. Kneeling push-ups | 2 x 12-15 | 2×18 | 2×22 |
| 7. Side lunges | 2 x 12-15 | 2×18 | 2×22 |
| 8. Straightening the legs with the ball while lying down | 2 x 12-15 | 2×18 | 2×22 |
| 9. Exercise swallow with a ball | 2 x 12-15 | 2×18 | 2×22 |
| 10. Bridge on shoulders with raised arms | 2 x 12-15 | 2×18 | 2×22 |
Stretching exercises 2 x 30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-7/10
- Low repetition rate
- Rest between sets -1-2 minutes.
| Aerobic training: exercise bike, stapler, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st month 5-10 min. | 2nd month 6-12 min. | 3rd month 6-15 min. |
| 1. Reverse crunch on the ball | 2×12 | 2×15 | 3×12 |
| 2. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max. |
| 3. Twisting with body rotation | 2 x max. | 3 x max. | 3 x max. |
| 4 Pull-ups on the machine | 2×12 | 2×15 | 3×12 |
| 5. Stabilization of the shoulder blades on an incline bench | 2×12 | 2×15 | 3×12 |
| 6. Pull the block down with straight arms | 2×12 | 2×15 | 3×12 |
| 7. Standing chest row | 2×12 | 2×15 | 3×12 |
| 8. Kneeling butt push-ups | 2×12 | 2×15 | 3×12 |
| 9. Side lunges | 2×12 | 2×15 | 3×12 |
| 10. Deadlift with bent legs | 2×12 | 2×15 | 3×12 |
| 11. Straightening the legs with the ball while lying down | 2×12 | 2×15 | 3×12 |
Stretching exercises 2 x 30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Basic and basic complex for overall development
A minimum level of physical fitness requires careful attention and mandatory preparation for the general work process.
To begin with, the instructor will offer simple and uncomplicated arm strength exercises for girls; they include a practical combination of movements that even an unprepared beginner can perform:
- dumbbell press and bodyweight squats;
- full plank with variations and distribution of force;
- push-ups from vertical and horizontal surfaces.
The female anatomy of the body implies a weak level of development of its upper part and weak development of the buttocks, which is important to take into account when drawing up a program.
The classes being developed are aimed at active muscle growth combined with an optimal and accelerated level of subcutaneous fat burning.
PROGRAM N° 5. FOR ACTIVITIES AT HOME AND FOR ELDERLY PERSONS[edit | edit code]
Program for endomorphic type[edit | edit code]
- Performed in the gym or at home
- Aerobic training frequency - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-6/10
- Rest between sets - 30-60 s
| Aerobic training: stationary bike, deadlift machine, treadmill, elliptical machine, swimming, outdoor walking. The use of a stepper is not recommended. | 1st month 5-20 min. | 2nd month 15-30 min. | 3rd month 30-45 min. |
| 1 Standing bar push-ups | 2×8 | 2×12 | 2x 15 |
| 2. Squats with a ball between your legs | 2×8 | 2×12 | 2×15 |
| 3. Lying hip extension | 2×8 | 2×12 | 2×15 |
| 4. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 2x10 each way |
| 5. Bridge on shoulders with raised arms | 2×8 | 2×12 | 2×15 |
| 6. Standing calf raise | 2×8 | 2×12 | 2×15 |
| 7. Dumbbell lateral raises | 2×6 | 2×10 | 2×12 |
| 8. Bent-over dumbbell row | 2×6 | 2×10 | 2×12 |
| 9. Seated dumbbell press | 2×6 | 2×10 | 2×12 |
| 10. Two-stage twisting | 2 x max. | 2 x max. | 2 x max. |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Twisting with body rotation | 1 x max. | 2 x max. | 2 x max. |
Program for mesomorphic type[edit | edit code]
- Performed in the gym or at home
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training: stationary bike, deadlift, treadmill, elliptical, swimming, stepper, walking and jogging outdoors. | 1st month 8-20 min. | 2nd month 12-25 min. | 3rd month 15-35 min. |
| 1. Kneeling push-ups | 2×10 | 2×12 | 3×10 |
| 2. Squats with a ball between your legs | 2×10 | 2×12 | 3×10 |
| 3. Standing calf raise | 2×10 | 2×12 | 3x10 |
| 4. Bridge on shoulders with raised arms | 2×10 | 2×12 | 3×10 |
| 5. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 2x10 each way |
| 6. Bent-over dumbbell row | 2x10 | 2×12 | 3×10 |
| 7. Dumbbell lateral raises | 2×8 | 2×10 | 2×12 |
| 8. Seated dumbbell press | 2×8 | 2×10 | 2×12 |
| 9. Two-stage twisting | 1 x max. | 2 x max. | 2 x max. |
| 10. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 2 x max. |
Program for ectomorphic type[edit | edit code]
- Performed in the gym or at home
- Training frequency: 3 times a week (every other day)
- Intensity: 4—7/10
- Low repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, treadmill, walking and jogging in the fresh air. The use of an elliptical trainer is not recommended. | 1st month 8-15 min. | 2nd month 10-18 min. | 3rd month 12-20 min. |
| 1. Kneeling push-ups | 2x8 | 2×10 | 3×8 |
| 2. Squats with a ball between your legs | 2×8 | 2×10 | 3×8 |
| 3. Climbing onto a step platform (low) | 2×8 | 2×10 | 3×8 |
| 4. Side lunges | 2×8 | 2×10 | 3×8 |
| 5. Bent-over dumbbell row | 2x8 | 2×10 | 3×8 |
| 6. Bridge on shoulders with raised arms | 2×8 | 2×10 | 3×8 |
| 7. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 3x6 each way |
| 8. Seated dumbbell press | 2×6 | 2×10 | 2×12 |
| 9. Twisting with body rotation | 2 x max. | 2 x max. | 3 x max. |
| 10. Two-stage twisting | 2 x max. | 2 x max. | 2 x max. |
| 11. Program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
Simplicity and accessibility of some exercises
Still, having chosen strength fitness for women , as the results improve, the coach may suggest increasing the load - complicating the exercises, for example, squats with outstretched arms, in the palms of which there will be additional weight (dumbbells). However, in order for simple exercises to be effective and bring the desired result, they must be performed technically competently: keep your back straight, and do not spread your knees to the sides.
The next type of exercise is pull-ups. Your hands should grip the horizontal bar at shoulder width. In this sense, there are two grip options (place your palms towards you and away from you) before performing pull-ups. The load on certain muscle groups depends on which method you choose. But, one way or another, pull-ups are useful for the development of the back muscles. You can include work with dumbbells in the strength cycle. They will help burn excess calories and speed up metabolism.
