Strength training for women and misconceptions. The best exercises for women What strength training does for a woman

Strength training is considered one of the most effective ways to change the figure for women.

Exercises with own weight and weights can be used equally by beginners and experienced athletes.

In this article we will analyze the features of strength training, plan and basic rules such activities.

Power training for women they mean a large number of different directions. These classes are designed for completely different levels. physical training. For this reason, anyone can choose the most suitable option and method for strengthening muscles. The main rule is regularity, otherwise achieving noticeable results will be problematic.

Strength training - what is it?

Strength training is an activity that involves developing strength indicators all muscle groups.

Rules for effective training

intensive warm-up before each lesson. Working with “cold” muscles is not only ineffective, but also quite dangerous due to the risk of injuries, sprains, etc. (this rule is relevant regardless of whether you work with your own weight or weights);

Important! Home workouts also require a good warm-up, even if the pace of exercise is gentle.

the training program (especially in the case of beginners) should be written by an experienced trainer. There are many recommendations regarding combinations different groups muscles in one workout, sequence of exercises, number of approaches, repetitions, etc. A frivolous approach to your training plan can not only slow down your progress, but also increase the risk of injury;
Monitor your own diet. For quality strength training you need balanced diet, as well as adequate protein intake (necessary for natural processes muscle growth and recovery);
keep drinking regime. Drinking clean, still water is especially important during intense exercise. Even 1% dehydration can cause lethargy, headaches and significantly reduce the effectiveness of your workout;
Maintain a rest period between strength training sessions. The recommended period for recovery of the body is 2 days;
learn to feel your own body, the work of muscles. Concentrate on the target muscles during the exercise - such attention significantly increases performance;

Important! Sudden pain during strength training in most cases indicates some kind of injury - they cannot be ignored (the consequences can be the most dire for the body). Before continuing with strength training, it is necessary to understand the cause of such sensations.

any strength exercise should be performed in 3-5 sets, with a rest period of 30-60 seconds between them. Between individual exercises – 2-3 minutes. During rest, you should not sit still - it is better to move around, walk around (this will improve the flow of blood and oxygen to the muscles for their recovery);
Strength training should be practiced 2-3 times a week for 40-60 minutes. At the same time, one muscle group should be trained no more than 1-2 times every 7 days.

Detailed program: a set of basic exercises

warm-up: cardio exercises (running, jumping) – 15 minutes;
squats. Complex exercise for girls, which is aimed at working out 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 implementing this exercise The rod should only move in a vertical plane. The elbows are placed directly under the bar, and the shoulder blades are brought together throughout the movement, lumbar region slightly bent.

deadlift. Aimed at training the hamstrings and latissimus muscles backs. 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. Internal and back surface thighs, as well as 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.

Myths about strength training for girls

You can easily pump up and become like a man. The opinion that after several strength training sessions you can become a powerful bodybuilder is quite common. However, no training (even professional level) will not be able to transform female type male figures without the use of steroids. Girls don't naturally have this high level testosterone (male hormone) to pump up large muscles with relief. Thanks to strength training, you will build something simply beautiful and toned body!
Fat can be turned into muscle. Adipose tissue is physiologically unable to become muscles - these tissues are made up of completely different cells! Those. When exercising, you can burn calories (cardio exercise, intense strength training) to speed up the weight loss process and at the same time strengthen your muscles.
Strength training is extremely dangerous for girls. Exercising with weights may increase the risk of injury if not correct technique exercises, but this fact absolutely does not depend on the gender of the athlete (if the movements are carefully and clearly performed, there is no danger).

On the contrary, strengthening your muscles can prevent you from many possible injuries in everyday life and improve your well-being.

Women's and men's workout are fundamentally different. In reality, the training plan and most exercises for working muscles do not differ depending on gender. Any training should include warm-up and working out different muscles, regardless of gender or age. The only difference is in the frequency of training, as well as working weight (as a rule, it is higher for men).

All about the benefits and harms of exercise

Strength training allows you to develop:

Correct posture and good flexibility body by strengthening the muscles around the spine.
Tight abdominal muscles (necessary for maintaining correct position internal organs) and a beautiful toned stomach.
Slender and athletic figure, which is not only considered a symbol of health, but also allows you to look younger than your age.
Proper metabolism within the body (responsible for the absorption of nutrients, providing energy and well-being), as well as rapid blood circulation (prevention of vascular and heart diseases).
The ability to listen to your own body, muscle function, as well as a lot of positive emotions from your own sporting achievements.

Harm from exercise on exercise machines and with your own weight most often falls into the category of “myths” and rumors. However, a certain danger is still present - injuries due to improper exercise technique, or excess working weight. In this case, attempts to speed up training progress can lead to negative consequences.

Features of group classes

Specifics group training define:

Working methods of a fitness instructor. The speed of the training, the set of exercises, the variety of classes and the qualifications of the trainer affect the results of his students.
Level of training. Most often, the coach guides on average performance physical fitness among the group, also offering simplified and more complex exercise options.
Desires of those involved. The group format largely motivates you to study and “forces” you to work harder, but the final result depends only on the effort made and the level of personal responsibility in the lessons.

Important! When choosing a destination it is worth visiting trial classes to assess your basic level of training, training plan, trainer requirements, etc.

Useful video

Main conclusions

Strength exercises help tighten muscles, make the body slimmer and more athletic. For quick results you need:

Make a competent plan for strength training (mandatory warm-up, basic exercises to work out muscles and the right combination of loads).
Carefully monitor your diet (balanced menu with enough protein products).
Maintain a sleep and rest schedule to fully restore muscle tissue between strength training sessions.

Before starting training, seek detailed advice from an experienced specialist - this will be the optimal start to training and the prevention of possible injuries!

Workout for women in the gym It is the most effective system reducing the level of subcutaneous fat and, at the same time, correcting the shape of the gluteal muscles, breasts, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other problems that girls set for themselves. The gym is truly the most effective method figure adjustments, however, girls are often afraid that training in the gym will make them look like men, although this is not the case! In order for a woman to be able to pump up huge muscles, she needs testosterone, so without using hormonal drugs You won’t be able to become a “butch”. At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.

The training plan for women may vary and, in principle, there are two main schemes: phased and combined. Phased the training program for women assumes that the girl will first work on her forms and then “dry”, combined offers to lose weight and at the same time work on the quality of muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, and for this you need to use a combined training scheme. On practice You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles of proper nutrition, while you will visit the gym and do one of the proposed training programs for women.

Optimizing your diet is the most important task, since it is nutrition that is responsible for the level of subcutaneous fat in the body, in addition, the appropriate background of nutrients is also necessary for recovery after training. In other words, if you eat right and don’t exercise, then even though you won’t have luxurious gluteal muscles, toned muscles legs, arms, perhaps the breasts will be less elastic, but, nevertheless, you will look good, you will be slim and attractive. But if you train and don’t watch your diet, then most likely there will be no positive results at all! Therefore, first of all, you must optimize your nutrition, and only then choose the appropriate training program for women. Important to consider That we are not talking about a diet, that is, you will not eat like this periodically, the daily diet in question is a daily diet that you will use to remain attractive every day!

Principles proper nutrition for women

Product quality – this is still the first thing you should take care of to optimize nutrition. Firstly, proteins should be of animal origin, secondly, carbohydrates should be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of protein per kilogram of her own weight, since women have less muscle tissue, but girls have more fat tissue, so girls should also consume less carbohydrates. The optimal caloric intake range for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To preserve the quality of products, they must be steamed, boiled or stewed; frying is strictly prohibited.

Diet – this is the second most important principle of proper nutrition, however, the regime must be followed everywhere, so training for women in the gym is also constant. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is advisable to eat 5-6 times a day, which will ensure a constant supply of nutrients in the body, and will also avoid an increase in blood sugar levels and the release of insulin. By the way, for this purpose it is also recommended to eat carbohydrates with a low glycemic index or low glycemic load, that is, either the glycemic index should be low or there should not be many carbohydrates in the product. Important eat carbohydrates in the morning, and protein products in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.

Systematicity - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure systematic nutrition: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in foods, and then optimize their value to what you need. Easy is to once calculate how many protein foods you need to eat, and gradually adjust carbohydrates in accordance with your result.

In fact, the complex method also involves adjustments, but it simply allows you to change products daily, which is a plus. True, no one is stopping you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let’s say you eat chicken breast and rice, you weigh 55 kg, and you want to lose weight. Accordingly, brisket contains 26.5g of protein for every 100g, you need to eat about 250g per day, and you eat 300g of rice per day. Moreover, the breast must be weighed when cooked, and the rice when raw; this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, and after a week you weigh yourself again. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2 kg, then the amount of rice does not need to be changed; if you have lost more than 2 kg, then the amount of rice must be increased; if you have lost less than 0.5 kg, then the amount of rice must be increased.

Cyclicality– this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate more easily subcutaneous fat, but it’s also easier to spend it. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and calorie intake decreases. As for the training program, this will be discussed below, and as for the calorie intake, it should be reduced by 20%, just eat 20% less carbohydrates.

Conclusion: you need to eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; Food must be steamed or boiled; sources of protein must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish; carbohydrates must be complex; The diet should be followed permanently, every day there is the same amount of food nutrients, which is implemented using a table of food composition and weights in the case when you eat different foods, or due to the monotony of the diet; during ovulation, the intensity of training and calorie intake decrease; and further! drink more water, 2.5-3 liters per day, and water at room temperature; it is advisable to drink water evenly, stretching its intake into the body throughout the day; you should not drink during meals.

Menu diet for women

20 minutes before breakfast – a glass of water to which you can add a little honey or soluble vitamins
Breakfast– 100g oatmeal porridge with milk and a cup of green tea
Lunch – 3 boiled egg whites and a salad of non-starchy vegetables
Dinner– 100g of boiled coarse rice with seaweed or non-starchy vegetables and 100g of salmon or pollock
Afternoon snack– 100g brisket and non-starchy vegetables
Dinner– 150g low-fat cottage cheese and kefir

The menu is average, but you can take it as a basis, gradually adjusting it to suit you. It is important to note that this menu is for intensive training, so during ovulation the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.

Features of training for women

Small muscle volume – this factor is very important to consider, since the fewer muscles, the less attention should be paid to them. That is why girls should perform basic exercises, but since the muscles in a girl’s body are unevenly distributed, the basis of the training should be training exactly that part of the body in which the most muscles are located. In girls, the most muscles are located in the lower part of the body, but this does not mean that it needs to be trained more than the upper part, you will just do 2-3 exercises on the legs, and one on the back, shoulders, arms and chest, although in total the upper part You will train your body more. At the same time, you most likely want to hypertrophy gluteal muscles, therefore, the legs need to be trained not only anaerobically, but also aerobically, so that the leg muscles are elastic and small.

Microperiodization – we already talked about this above, it is connected with ovulation, therefore during the ovulation period girls should do a lower amount of work. Only abdominal training will fundamentally change. In general, at the end of the workout you will perform hanging leg raises in order to load the lower segment of the abs more and pump blood into the abdominal area; thanks to this pumping, fat reduction in this area will occur more intensely, which will have a positive effect on your figure. During ovulation, you stop performing abdominal exercises, and the number of approaches in each exercise is reduced to three; if you performed the exercise in only three approaches, then it means that you no longer need to do it at all.

Training Volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between approaches during training for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so refusal approaches are much more difficult for girls to perform; moreover, if you are not a competitive athlete, then you do not need to do this at all. Optimal time The rest between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start

Despite the abundance of information about sports and fitness, many misconceptions and prejudices associated with training still dominate the minds of many. Women especially have many illusions associated with strength training. Most ladies, even those who regularly visit fitness clubs, rarely appear in the area gym, because they consider “rocking” an exclusively male activity for building huge muscles. And at the same time, the older a woman is, the less likely it is to see her in the gym with free weights or on weight machines. Although ideally it should be the other way around! Let's try to at least partially eliminate the gaps in knowledge on this topic.

Strength training does amazing things on the body and should be included in your routine. training program no matter what the main goal of your workout is - health, weight loss or a toned body. Strength training accelerates metabolism (metabolism) during development muscle mass, and it helps to lose weight. Strength training reduces the risk of cardiovascular diseases and type 2 diabetes (acquired), and a combination of strength training and healthy eating improves the quality of life in general.

A purely women's question - strengthening the bones

Separately, it is necessary to dwell on the fact that as a result of strength training, bone mineralization and density increase. This is important for both sexes, but for women it is of particular importance.

Bone mass decreases with age in both men and women, but women's bodies lose bone density much more quickly after menopause. This is directly related to a decrease in the amount of estrogen. Bone is living tissue and is constantly renewed and remodeled throughout our lives. When there is an optimal amount of estrogen in the body, the body is able to constantly build and reconstruct strong bones. After menopause, due to a decrease in the amount of estrogen, the body is no longer capable of construction and reconstruction as before. This leads to a decrease in bone density and they become more porous. This depleted bone condition is called osteoporosis. As a result, bones become more fragile and susceptible to fractures. Hence such a large number of fractures “out of the blue” among women after a certain age. Moreover, most often these are complex fractures in the hips (femoral neck), back and wrists. Against the background of osteoporosis, fractures not only occur easily, but also take a very long time and are difficult to heal with an increased risk of re-fracture.

Drug treatment for osteoporosis exists, but its results are very controversial - most do not experience any improvement in bone health, but there is side effects from taking medications.

Strength training can effectively counteract the process of bone mineral loss. By doing strength exercises muscles and bones work against gravity. This is also true for aerobic species physical activity(walking, running, aerobics, etc.), but the effect of strength training is much stronger. This is due, among other things, to the fact that, unlike many other types, the strength load can be selected absolutely individually not only for each individual person, but also for individual parts of the body of each person. You can start strength training as early as possible childhood, and there is simply no upper age limit - a load appropriate to age can be selected for any person even at 90 years old. Not about all types sports load you can say the same thing.

At the same time, if you run or walk, then your leg bones will become stronger, but this effect will not be expressed for the upper body - and here strength training is indispensable.

Bones are living tissue that is constantly renewed throughout life, and at the same time responds to stress by increasing its density. The relationship here is direct: the more stress the bones are exposed to, the stronger they become. In this way, it is possible to target the age-related decline in bone density, significantly slowing it down.

Contrary to the prevailing stereotype, the gym is not at all necessary for strength training, especially at initial stage. A large number of very effective strength exercises can be performed using weights alone. own body. Our methodological manuals collect and describe in detail the basic strength exercises, which, if desired, can be modified by adding any available equipment - dumbbells, body bars, rubber bands, etc. (Seminar participants receive these manuals for free, and the implementation technique is discussed in great detail in practice).

And the simplest small equipment, if used correctly, can completely replace a sophisticated gym (unless, of course, you are going to participate in bodybuilding competitions). You can achieve excellent results with just a pair of dumbbells, rubber bands or stuffed medicine balls. You just need to know how to use it!

When to start?

It's never too late for anyone to start. Research shows that strength training changes bone density by better side even in very elderly people. The ability of the human body to adapt to new conditions is amazing; most of us are capable of much more than we used to think. Although we will never have the same bone mass density we had in our 20s, by continuing to exercise we can maintain denser bones for a very long time.

What if I grow huge muscles?

If it were so simple, then the few female bodybuilders would be happy!.. But in reality, pumping large muscles for most women remains in the realm of fantasy. In order to build up more or less pronounced muscles, a woman will have to practically live in the gym for quite a long time, train seriously several times a week, observe special diet, and, most likely, additionally use special sports nutrition.

Building muscle is much harder for women than for men. First, men have more testosterone than women. In addition, men initially have more muscle mass, their body is more muscular than that of women. However, even men find it difficult to build muscle mass. For this they also need a specific diet and special training used by bodybuilders.

So with a normal training regimen (3-4 times a week, with a couple of strength training sessions included), women should not worry about gaining too much muscle mass. With this regimen, it develops beautiful, sculpted muscles, if you correctly combine it with cardio training. But you need to remember about the “appetite trap” - that’s what we called a common situation among those who have begun to train hard.

Appetite trap

More muscle mass means a higher metabolism. This is precisely the reason for the increased calorie consumption after training, during the period of muscle recovery after power load, i.e. calories continue to be burned even at rest. The more muscle mass, the less fat mass.

Muscle mass acquired during adolescence and maintained during middle age ensures a slower loss of strength and muscle mass in later years of our lives.

Only here you need to remember about the “appetite trap,” especially for those who first start training at a very young age. What happens is: some time after the start of regular strength training (from 2 to 3 weeks on average), a sharp increase in appetite occurs. This is logical, because muscle begins to demand extra energy for its maintenance (she needs to recover from stress!).

If at the same time you begin to increase your calorie intake compared to your usual level, then the muscle tissue will receive its increased nutrition, the muscles will slightly increase, but the existing fat tissue will not be lost, because. its supply has not decreased. And thus, the total volumes will increase slightly without the appearance of relief.

And it often happens that in this situation the nutrition is increased too much (hunger demands it!), justifying this by saying “well, now I’m training!” It is especially dangerous to increase the consumption of carbohydrates, and that is what you want most of all! It is because of this that there is a widespread belief that the gym does not make you lose weight, but “swings” and puts on weight.

What to do: Monitor your nutrition very closely in the first 1-2 months of training to make sure your calorie intake does not increase! If you leave your nutrition at your usual level (just don’t fool yourself! :)), then after a while you will notice that your body has tightened up, fat layer decreased and your muscles showed slightly. The general impression will be that you have lost weight and toned up. If you purposefully work on certain muscle groups, then you can form a slightly different silhouette and figure proportions, which is impossible with conventional diets and weight loss, when the overall silhouette remains unchanged even when losing a large number of kilograms. (don't worry, you will need special sports nutrition to get real big muscles).

The main thing is to survive these first couple of months. If you endure them without increasing your calorie intake, then you will get used to the new regime and will calmly adhere to your normal diet.

Strength Bonuses

In addition to maintaining bone density levels, strength training for women reduces the risk of type 2 diabetes and helps prevent cardiovascular disease.

Strength training improves posture and balance. Proper form for many strength exercises involves a neutral spine with the shoulders down and turned out, and exercises like rowing require the shoulder blades to be brought toward the spine. During exercise, the whole body (joints, muscles and even the brain), being in the correct position, tries to hold the weight. Constant maintenance correct posture during training it gradually improves it in everyday life.

Strength training makes it easier to cope with the almost inevitable stress in our lives, thanks to the release of endorphins, which make you feel better.

In general, girls and women, don’t be shy - lift weights!

The physiology of a woman is such that in her body there is practically There are no hormones such as testosterone and norepinephrine.

This makes her more vulnerable during training, because women's muscles are less able to withstand physical stress than men's.

The following should be taken into account peculiarities to achieve the result:

Warm-up before each workout is required, as it will help avoid joint sprains and problems with cardiovascular system. It's important to spend 20 minutes for execution simple exercises so as not to fall from exhaustion from the simulator later.
Classes must be regular, because this is the only way to really achieve visible results. It is best to do them every other day, and you should choose the time depending on your schedule.
Exercises should be done, in which several muscle groups are involved. In order for the body to transform evenly, you need to be diligent in squats with a barbell or dumbbells, bench press and deadlift. It has been proven more than once by experience that these exercises are the basis of graceful figures.
Proper nutrition , where the ratio of proteins, fats and carbohydrates is distributed so that the body receives everything it needs - the key to success. After eating, you cannot immediately start training. Worth eating in 1.5-2 hours before and through 30 minutes- after.
By reducing rest time between sets(maximum - 90 seconds), Can achieve an increase in testosterone(endurance hormone) and decrease in cortisol(stress hormone). Thanks to the first, muscle building occurs, and due to the second, excess weight, so you should be on your guard.

Important! Circuit training When several exercises are performed in turn without a break, it is worth thinking about so that each of them involves a separate muscle group. Enough 8-10 exercises per set and no more than a minute of rest between sets.

Benefit

It happens that for the sake of a wonderful future in a new body, the need arises study all the nuances.

If the cover figure alone isn't enough motivation, here are some facts in favor of strength training:

The results will not keep you waiting. This works if you exercise regularly and eat right, otherwise it’s all down the drain.

Of course, you will have to strain to a month or two in the hall to find good figure and mood. However, don't worry: even small weights will help bring your body to big changes.

Fast metabolism. Strength training with dumbbells burns order 500 kcal/hour(the indicator may vary slightly depending on the woman’s parameters), then energy is spent for another 12 hours, restoring the body.

Attention! Eating foods that contain more calories than are burned will not lead to desired results. But also There’s no point in tormenting yourself with diets., because then the body will simply have nowhere to take energy from.

Exercises for all muscle groups will help achieve this, rather than doing just one.

Stress resistance. Having thrown out all the bad emotions during training, you will be able to feel a surge of moral strength. Anger directed at exercise, and not at yourself or loved ones, is the key to psychological harmony.
Prevention of injury. The merit of training is not only strengthening muscles, but also bones, ligaments and tendons. Such an achievement will have an impact throughout your life and will become indispensable in old age, as it will protect you from diseases of the joints and spine.

Harm

So, when all the myths of strength exercises are dispelled, and their advantages are clear, it is important to touch on another topic about harm.

When and to whom they can be contraindicated, despite all its benefits? Briefly about everything in order:

In general, in order not to cause harm, exercise should be carried out under the supervision of a specialist who will check the pulse.

It is also necessary avoid exercises contraindicated for health reasons, leaving only those that will not cause harm.

Strength training program for girls

Due to its features, the program is designed for 3 lessons per week, each of which must begin with a warm-up. Sequence and execution of strength exercises.

Day 1

Squats with dumbbells - 4 approach to 10 repetitions The exercise is performed by moving the pelvis back and fixing the position of the back.
Plank - 3 repeat. Performed from a push-up position. Must endure 30-60 seconds without sagging in the lower back, keeping your back straight and your stomach pulled in.
Side lunges with dumbbells- 3 approach to 10 once. Lunges are performed in a squat with dumbbells in your arms, keeping your back straight.

Photo 1. The girl does side lunges with each leg in turn, holding dumbbells in her hands.

Lying leg raise with dumbbell- 4 approach to 15 once. From a lying position, hold a dumbbell between your feet, then bend your knees and raise your legs as high as possible.
Romanian deadlift- 4 approach to 10 once. Performed from a standing position with pelvic abduction: lifting the barbell with both hands.
Arm extension with dumbbells- 4 approach to 10 once. Performed from a standing position with arms bent at the elbows.

Day 2

Gluteal Bridge- 4x12. From a lying position, lower the other leg onto the thigh of one leg, and then, while exhaling, raise your buttocks as much as possible.
Hyperextension- 4x10. Lying on your stomach, lift your body off the floor as much as possible without using your hands. For convenience, it is allowed to secure the position of the feet with some kind of support.
Side plank- 3x30-60 sec. From a standard plank, roll onto your side, leaning on your right leg and right hand, and with the left stretch up. Repeat on the other side.
Raising the pelvis on one leg- 2x10. Lying on your back, bend your knees and keep your arms along your body. Straighten one leg, holding on to the foot of the other, and with tension in the buttocks, raise the pelvis above the floor.

Photo 2. A woman performs a pelvic lift while lying on her back, straightening each leg in turn.

Stepping onto the platform - 3x15 for each leg.
Crunches- 4x15. Performed while lying on your back and holding your hands behind your head. The body and legs must be lifted off the floor at the same time, trying to pull your knees towards your chest.

Day 3

Reduction of arms with dumbbells or in the “Butterfly” simulator - 4x10; It is performed either while sitting on a bench or in a machine, keeping your back straight and your arms bent at the elbows.
Reverse push-ups - 3x10. Performed with hands resting on the bench. Bend your knees, keeping your toes up, and push up from the floor, lifting your pelvis.
Dumbbell press incline bench - 4x10. Perform by straining your stomach, and with each exhalation, lift dumbbells with straight arms.
Standing Barbell Row- 4x12. Perform with a straight back, moving your pelvis back and pulling the barbell to your chest.

Photo 3. The girl performs barbell rows to the chest, holding it in front of her, the pelvis is slightly pulled back.

Lunges in place with dumbbells - 3x10. Hold dumbbells in your arms and perform lunges on each leg.
Crunches on a fitball- 4x15. Twist your body on the ball, clasping your hands behind your head and keeping your feet on the floor.

The best exercises for gaining muscle mass: what are they?

Standing barbell row to chest - 4x12.
Incline dumbbell press - 4x10.
Lunges in place with dumbbells - 3x15.
Romanian barbell deadlift - 4x12.
Reverse push-ups - 3x8.

Training for all muscle groups

With dumbbells

Dumbbell curls or in the “Butterfly” simulator - 4x10.
Dumbbell Raises to the chest while standing - 4x12.
Lunges with dumbbells - 3x10.
Leg raise lying down with a dumbbell - 4x15.
Dumbbell press on an inclined bench - 4x10.

Women over 40 years old

At this age, after 40 years, there is no need to do more 15 reps for 1 set of 4. By increasing the weight, you can reduce the number of repetitions up to 8, but then fatigue will set in after 2 approaches.

An approximate sequence of exercises with dumbbells includes:

Twisting on a fitball.
Hyperextension.
Lying leg raises with dumbbells.
Leg press. It is performed from a lying position on a special simulator. Having placed your feet on the platform, you need to exhale to lift it, without straightening your knees completely.
Bringing your arms together with dumbbells or in the Butterfly machine.
Reverse push-ups.

Exercises for pregnant women

While in position, a woman must perform no more than 3 approaches, a break between up to 2 minutes. An approximate sequence is:

Dumbbell curls or in the “Butterfly” simulator - 3x15.
Incline dumbbell press - 3x15.
Arm extension with dumbbells - 3x15.

Photo 4. A pregnant woman performs extension and flexion of her arms while holding dumbbells.

Seated calf raises - 3x15.
Leg extension and flexion, sitting in the gym - 3x15.
Entering the bench with dumbbells in hands - 3x15.

upon completion of the training course.

Variety of programs: aerobic exercise stress, elements of strength training, dance sequences.

Advantages and disadvantages

It all depends on what type of group strength training you do. Unconditional dignity is acceleration of metabolism for at least a day. Here are a few more:

Anyone can do it, even without sports experience.
No chance to relax, since classes take place without stopping.
Additional motivation from working in a group.

But you can’t do without disadvantages:

At their cost they more expensive than a gym membership.
Inability to study on your own schedule, since the schedule is set in advance.
General program, because of which it will not be possible to avoid performing unloved exercises.

Clothing, belt and sneakers

As you know, during exercise the body quickly gets rid of excess water- the so-called sauna effect.

A training set of clothes should be comfortable, and therefore best choice will become:

Short sleeve knitted T-shirt, as well as shorts or sports pants made of lightweight and synthetic material. This fabric quickly absorbs and evaporates moisture.
Sneakers with mesh inserts, preventing the problem of sweating and ensuring good ventilation of the feet.
Classic thick leather belt- a universal item with a wide middle part for fixing the back and spine to avoid injuries.

Useful video

In the video, a fitness trainer talks about how best to train pregnant women.

Conclusion

Not in vain strength training famous for its fast and best results. If you are not lazy and follow the above points, then the effect will be noticeable within a month. The main thing to remember is that nothing raises a woman’s self-esteem more than being proud of her reflection in the mirror after hard work in the gym.

Here's what the article "Why Women Shouldn't Lift Weights" says:

It's all about the special structure of the female skeleton. The fair sex has much more fragile and thin bones than men. Including the spine, which bears the main load when lifting heavy objects.

With systematic (and sometimes one-time!) lifting of weights, women's spinal discs gradually become displaced, which in a few years can lead to such a serious disease as a vertebral hernia.

But the truth is that improper performance of strength exercises leads to injuries and degenerative changes in the spine, regardless of gender. With the correct technique, the load on the spine is minimal.

In addition, exercises with weights involve a gradual increase in load in parallel with the growth of muscles and strength indicators. So the health risk practically disappears.

2. Strength training can result in uterine prolapse.

Uterine prolapse is a displacement of the fundus and cervix below the physiological limit due to weakening of the muscles pelvic floor and uterine ligaments. There are many reasons for this disease: from congenital defects in the development of the pelvic organs to injuries received during childbirth. Heavy lifting is almost always mentioned as a risk factor. Some doctors do not recommend lifting more than 5 kg as a preventative measure.

However, don’t confuse lifting weights with proper strength training! Carrying bags of cement without preparation, without correct technique(with a round back) and especially in old age (50% of cases of uterine prolapse are diagnosed in women over 50 years old) - truly unforgivable stupidity and a health risk. However, strength training is a completely different matter.

If strength training with reasonable weight gain and proper technique promoted uterine prolapse, many female athletes would suffer from this condition. The facts indicate the opposite.

Women who go in for sports tolerate pregnancy and childbirth much better, recover faster after it and have fewer problems with the pelvic organs.

After strength training, the oxygen debt increases, which requires a fair amount of calories to cover. According to a recent study EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training, after strength training, the oxygen debt remains for 21 hours: all this time the body burns more calories even at rest.

Therefore, if a girl wants to lose weight, she needs weight training, and not long walks or low-intensity jogging in the cardio zone.

5. Strength training does not help you lose weight, but, on the contrary, increases body weight

Strength training helps replace fat with muscle. Your weight may remain the same or even increase, while your volume will decrease.

It’s not for nothing that fitness models urge you not to rely on scales, but to measure your progress using a measuring tape.

Wonderful clear example- This is a photo of fitness blogger Kelsey Wells. In the first photo the girl weighs 65.8 kg, in the second - 55.3 kg, in the third - 63.5 kg.

Mysweat.life

Why does Kelsey look slimmer, fitter and more athletic in the third photo than in the first photo, even though she weighs only 2 kg less? Just because of the percentage of muscle mass. First, the girl lost fat, reducing her weight to 55.3 kg, and then gained 8 kg of muscle mass.

As you can see, strength training reduces body size, but increases weight due to muscle growth. So don’t be afraid of such a quality increase.

6. Women should choose low weights and high reps.

In the gym you rarely see a girl who does, for example, deadlift or heavy weight squats for 3-5 reps per set. Much more often, girls choose light dumbbells and do 20 lunges per leg, endlessly squat with an empty bar or body bar, or exercise on machines with light weights, performing many repetitions per set.

This pattern of women's training naturally follows from the myth that women should not lift weights. Since you can’t work with heavy weights, you need to do a lot of repetitions with small ones.

But working with large and small weights has different goals.

Performing 1-3 reps per set at 80% of one-time maximum, for example, you train absolute strength. By doing high reps with light weights, you increase strength endurance.

To understand exactly how muscles react to a particular load, you need to understand their structure. Muscle fibers are fast and slow.

Slow fibers (red, oxidative, subtype I) use aerobic metabolism (with oxygen) for long muscle activity. They are hardy, small in size and hypertrophy poorly. That is, by training with low weights and multiple repetitions, you will not soon achieve relief body. Proof of this is marathon runners, triathletes, cyclists - hardy, wiry and thin.

Fast muscle fibers(white, glycolytic, subtypes IIa and IIb) work during short-term, high-intensity exercise. They are larger than slow fibers and hypertrophy well.

High-weight, low-repetition exercises train white muscle fibers, which grow quickly and provide beautiful figure powerlifters, weightlifters, sprinters.

If you want to quickly increase definition, be sure to include short-term intense work in your workout: exercises with high weights and low repetitions.

If you don’t have specific goals, you can diversify your training and increase both strength and strength endurance by alternating loads. For example, in one workout, perform exercises with a large weight and a small number of repetitions, in the second - with an average weight and an increased number of repetitions per set, and in the third - with a small weight and a large number of repetitions.

As you can see, the type of exercise depends not on gender, but on the tasks you are pursuing. IN women's training There is a place for cardio exercises, high-repetition exercises with light weights, and working with weights close to the one-time maximum.

Organize your workouts wisely, take care of the correct technique and carefully increase the working weight, and strength training will give you health, strength and a great figure.