How to gym Workouts for Women beginners Training Guide

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We are often asked how to train as a woman. In our belly, legs, buttocks, although we highly recommend squats, dead lifts and abdominal training, but this is more of a suggestion than a complete training concept.

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How to gym Workouts for Women beginners Training Guide

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If you are new complete in the matter, you ought to read our Women’s Fitness Guide first of all. In this we answer many questions and once demystify many common myths, because most of what you hear in any magazines or so-called gurus is simply bullshit. The pink 1kg weight and 25 reps, namely is doing exactly nothing.

We will present here the workout plans for women. The goal is a taut, well-shaped body and gets a healthy and attractive body posture. The workout is intended for beginners. Especially newcomers that start seriously want to shape their body.

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With this program you’ll have a good physical fitness and reach are holding you – if you’re still doing something to endurance training – to the exercise recommendations of the American College of Sports Medicine to be healthy.

If you want to remove extra fat and want to get rid of your problem areas, you need to work your diet. This is essential to make as much more important than sports. How this could be done in combination with the Strong Girls workout plan, we show you at the end of this article.

Workout Basics

A gym is almost inevitable, unless you have the necessary equipment at home. You can also kettle bells workout with weight exercises or other devices, as long as the resistance is large enough (this is very important!).

You must train with heavy weights!

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It is important to train with heavy weights. Otherwise, neither streamlined yet formed. And no, you do not have to be afraid of too much muscle – more on that later.

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Are there differences between men and women?

Yeah, there is! But they are much smaller than often thought. Women and men are men. And for most people training plans are also made. In principle, you can also perform all training plans and diet plans that almost only make men and women.

Physiological differences

Women have a much lower testosterone levels than men and thus much less muscularity, strength and a KFA (about 10 percentage point higher than that of a man)

Women have only about 60% of strength and muscle mass compared to men on average. The upper body strength is somewhat lower and lower body strength slightly higher than this value.

Psychological differences

Many women fear too much muscle mass. This fear is unfounded.  The mental attitude to training: women tend to train with too little weight. Men more likely to train with too much weight. In addition, ego and posturing plays an important role. Women think of process-oriented in the rule. It all depends not deal with it from a certain weight, but a workout in itself is considered to be part of the success. Men often sat a certain goal. And if this is not achieved, a sense of failure sets more about this: Goal vs. Process Oriented Training.

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Keep it in balance!

We are strong representatives of seeing the whole body as a unit and, accordingly, to train everything. If you train only individual body parts, you run the risk that you look unbalanced at some point, a problematic posture creeps with you or did you even hurt you.

Train movements, not just muscle groups and exercises

For best results, you should train with the basic exercises. Often, however, energy is not enough plugged into the clean learning the exercises: “Basic Exercises – How do you learn them properly.” Basic exercises cover in just a few minutes from your whole body and allow you to use the force trained habits in daily life or during sports.

For various reasons, however, it is sometimes not possible or advisable to train with the basic exercises (eg injuries, improper proportions for this exercise, spec. Goals). In this case, there are alternatives that are excellent for part and sometimes vs. certain drawbacks. Bring the basic exercise with it.

The Matrix

In the exercise Matrix you can see which exercises are suitable for the basic moves.

Motion Basic Exercise Dumbbell / kettlebell Machine BWE *
Squat movement Squats , lunges Goblet Squat Leg Press too little resistance
Deadlift movement Dead lifts , gestr. deadlift Kettlebell Swing nothing that nearly covers everything too little resistance
Pressure OK (horizontal) Bench Press Hanel short-Press Bench press machine Pushups , Dips
Pressure OK (vertical) Shoulder Press Dumbbell presses, lateral raises Shoulder Press Handstand PushUp (difficult), dips
Train OK (horizontal) Pendlay Rows one-arm rowing Rowing machine, rowing on the cable pulley Inverted Rows
Train OK (vertical) Pull-ups Lat pull Pull-ups
Stomach Crunches with weight Crunches on the cable pulley Planks and crunches

* = BWE Body-weight Exercises – Exercises using your own body weight

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How often train?

You should make weight training 2-3 times a week. Depending on the frequency of training you choose will be your training plan some changes.

If you ever train 2 a week, your training schedule looks the same and every time you use a full body workout plan. If you train 3 times a week, you have a training plan A and a plan B, you run the constant changes.

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Warm up before exercise

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Before you start workout you should always warm up. How do you protect yourself from injury and can move higher weight: So does that proper warm up

Gym Workouts for Women beginners Workout Plan – 2 x per week

Every week you go 2 times for strength training. You train your entire body on both days. For this, you take our total body workout plan.

2 × 5-8 is 2 sets of 5-8 reps. You ran the exercises with training weight at which you can do 2 sets really clean for at least 5 repetitions. Once you manage to complete 8 reps in all sets, you should weight training in the next workout boost. Then you work your way back towards the 8 reps high.

You’re always so in the range between 5 and 8 reps, where you can either increase reps or the weight.

Full training plan template

  • 2x 5-8 squat movement
  • 2x 5-8 Pressure Waist horizontal
  • 2x 5-8 train Oberkkörper horizontal
  • 2x 5-8 deadlift movement
  • 2x 5-8 pressure torso vertical
  • 2x 5-8 train upper body vertical
  • 2 × 8 belly

Now you choose from the exercise matrix of appropriate exercises. Example plans full body workout

Full Schedule Example 1

  • 2x 5-8 Lunges
  • 2x 5-8 pushups
  • 2x 5-8 rowing on the cable pulley
  • 2x 5-8 deadlift
  • 2x 5-8 Shoulder Press
  • 2x 5-8 lat pull
  • 2 × 8 Crunches with weight

Full Schedule Example 2

  • 2x 5-8 squats
  • 2x 5-8 Dumbbell Bench Press
  • 2x 5-8 rowing machine
  • 2x 5-8 stretched deadlift
  • 2x 5-8 dumbbell presses
  • 2x 5-8 pull-ups
  • 2 × 8 Crunches with weight

Full Schedule Example 2

  • 2x 5-8 Goblet Squat
  • 2x 5-8 pushups
  • 2x 5-8 One-arm rowing
  • 2x 5-8 Kettlebell Swings
  • 2x 5-8 handstand pushups-
  • 2x 5-8 pull-ups
  • 2 × 8 Crunches with weight

Are not too little exercise / too few sets / reps too little?

No! The absolute focus is on the steady increase in the weights. The training weight must ask you, and therefore you can therefore not as many reps (and you should not – because otherwise you shape your body). Because here complete movements are trained, not just individual isolation exercises, you also do not need 10 different exercises. Focus on the quality of the training, not the quantity Perfect your technique. More here is definitely not better.

Example plans 3x per week

This can then look like this:

A training plan

Training Plan B

  • 3x 5-8 squats
  • 3x 5-8 pushups
  • 3x 5-8 rowing on the cable pulley
  • 2 × 8 Crunches with weight
  • 3x 5-8 deadlift
  • 3x 5-8 vorgeb. Lateral Raises
  • 3x 5-8 pull-ups
  • 2 × 30 sec. Planks

 

A training plan

Training Plan B

  • 3x 5-8 Goblet Squat
  • 3x 5-8 pushups
  • 3x 5-8 One-arm rowing
  • 2 × 8 Crunches with weight
  • 3x 5-8 Kettlebell Swings
  • 3x 5-8 Shoulder Press
  • 3x 5-8 lat pull
  • 2 × 30 sec. Planks

 

A training plan

Training Plan B

  • 3x 5-8 squats
  • 3x 5-8 Bench Press
  • 3x 5-8 Pendlay Rows
  • 2 × 8 Crunches with weight
  • 3x 5-8 deadlift
  • 3x 5-8 Shoulder Press
  • 3x 5-8 pull-ups
  • 2 × 30 sec. Planks

How you integrate endurance workout in the training plan?

Under endurance training or cardio refers to activities such as jogging, swimming or cycling – everything, in which your pulse is increased over time. Endurance sessions are performed on days when you do not strength training to allow you a better recovery.

Why endurance training?

  • Burn some calories (about 200-300 kcal per hour, depending on weight)
  • Improves your cardiovascular health
  • Increases your stamina
  • Anti-Stress: Relaxed and preventing emotional eating
  • Hunger suppression: Many feel less hungry

Duration of endurance training

  • 20-60 minutes of jogging, swimming or cycling. You can also switch between the different disciplines.

What intensity?

We recommend running loose, but you should definitely work up a sweat. If you have more than one way to measure, orient yourself to 65-75% of your maximum heart rate. This is an area in which you run submaximal and do not come out of breath. Endurance training you can also run on 2 days in a row.

Start slowly! – Slowly increase

While it is difficult, but damn important to gradually get used to the training schedule. You have no need of them when you durchpowerst everything for a week and then due to overloading (= you everything hurts, you feel weak and tired) stop.

Therefore: Slow start

When strength training, just start with little weight. Concentrate on controls and perform exercises with good technique.

If you have never done cardio, you should also get used to it. Let us take the practical example jogging: fishing with a maximum of 20 minutes jogging. If this is too much, jogging 10 minutes to go 5 minutes and then jog back 10 minutes. After 1-2 weeks you can then jog 20 minutes piece. Now you increase your cardio each week by 5 minutes. For example, you then run into week 3 of 25 minutes in Week 4 30 minutes etc.

If you have a very high percentage of body fat and you have unless exercised regularly, start with a few minutes’ walk brisk walk to you and increase slowly. No matter where you start: what counts is the increase. You can accomplish a lot in a few months unbelievable. We often overestimate what is possible in a few days and weeks, but underestimate what is to create in several months or a year. So concentrate on your personal progress and let the direct comparison (with the “perfect” fitness level or other people) out of it.

Decrease with workout plan?

If you want to lose fat especially with the workout plan, you need to internalize one thing: Nutrition is the most powerful lever to change the body fat percentage. Training helps possibility, but is ineffective if the diet does not fit!

No cardio or strength training in the world can make you lose weight if you do not feed yourself accordingly.

 You cannot “out-Train” A Bad Diet

To lose weight you need to create a calorie deficit. This is most easily (without counting calories) if you’re nourish rich in protein and high in fiber from vegetables and fruits and allgmein unprocessed foods take to you. But not all diets are compatible with this workout plan. If you are a good diet form are looking for, which is compatible with the Strong Girls training plan and shows you how you healthy and balanced diet can (without counting calories), we recommend the FE Lifestyle (FEL) . The FEL you get a complete set of rules, so you know what to do in practice. We have filtered out what really effective and healthy, and show you how you can actually implement it. If you want to lose weight with the FE lifestyle, there are specific rules that you put the focus on removing it.

Now you have to start everything it takes to correct. If you have any questions, please post a comment.