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Try this 12-week training plan for female beginners to start their adventure with the gym. How and how much to train to lose weight? Which exercises will most beautifully sculpt the figure and turn the excess fat into nice muscles? Weight training in the gym for women has more advantages, because it also firms the whole body and promotes the acceleration of the metabolic rate.

Effectivenesstraining in the gymlargely depends on having the appropriatetraining plan . Due to the fact that the assumption often adopted by people who trains "faster and harder is better" is incorrect, it is worth following a training plan adapted to the level of the current form, thanks to which motivation increases, systematicity and avoiding the loss of time in the training room. And most of all, it's easier to achieve your goals.

The training plan for the gym for beginners is divided into three parts, to be performed at individual stages.

How much to train in the gym?

Do 3 sets of each exercise, 12 repetitions for each set. Take 60 seconds of rest between sets. At the end of the article, you will find descriptions of all the proposed exercises.

Women's Gym Training Plan: Week 1-4

By following the first part of the 12-week training plan, you will develop a training habit. The strength and endurance character of the training in the first 4 weeks of the plan is to prepare the muscles for the next 4 weeks of strength training. At this stage, perform 3 series of 12 repetitions of each exercise. Let rest for 60 seconds between each series.

Perform: 4 exercises for the back, 4 for the chest, 7 for the legs and buttocks, 3 for the shoulders, 2 or 3 for the biceps, 2 or 3 for the triceps, 2 or 3 for the abdomen.

After 2 weeks, you can slightly increase the load with a slight reduction in the number of repetitions and a slight increase in the recovery time between sets. Adjust the weight to your own abilities. If it is too easy, increase the load. If it's too hard, make it smaller. The last repetitions should be difficult for you, but they must be possible to perform with the correct exercise technique.

DAY 1DAY 2DAY3DAY 4DAY 5DAY 6DAY 7
TYPE OF EXERCISEchest + tricepsback + bicepslegs + buttocksrelaxrelaxarms, shoulders + bellyrelax

Women's Gym Training Plan: Week 5-8

By the time you have completed the first part of the plan, you probably have more energy and notice some positive changes. In the next part of the training plan, the number of repetitions drops to 8-10. The weight of the loads will increase, and the duration of the rest will be extended to up to 2 minutes so that you can perform the appropriate number of repetitions each time. We add 30-minute medium intensity cardio to the training 4 times a week to accelerate fat burning.

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
TYPE OF EXERCISEback + cardiochest, abdomen + cardiorelaxarms, shoulders + cardiolegs + buttocksoutdoor cardiorelax

Women's Gym Training Plan: Week 9-12

At this stage of the program, using the effects of the previous parts of the program, we will focus on fat burning, keeping as much muscle mass as possible, which is responsible, among others, for the shape, appearance and firmness of the body. In order to increase the intensity, we add high-intensity interval training (HIIT) - sprinting in place for 20 seconds, followed by rest (40-60 seconds). Repeat the sequence 4-6 times.

At this stage of the training plan, we place emphasis on improving the functioning of the circulatory system. Use lighter weights, do more repetitions (15 repetitions of each exercise in a series). Do 30 minutes of moderate-intensity cardio training 3 times a week.

In the last two weeks, the training consists of several rounds, each round consists of 2 exercises. There are no rests between the sets in each round, and there is a 3 to 5-minute break between each series.

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
TYPE OF EXERCISElegs + HIITcardioback, chest+ HIITcardiobuttocks + HIITshoulders, arms + cardiorelax
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Gym training plan: recommended exercises

Legs, thighs, buttocks:

  • straightening legs while sitting on the machine;
  • leg bending while lying on the machine;
  • abduction of the leg backwards with a straight leg in the knee and dorsal flexion of the foot;
  • lunges of the legs to a right angle at the knee;
  • toe lifts while standing;
  • squat;
  • entering and leaving the high platform while maintaining the correct posture.

Chest:

  • bench press;
  • push-ups with support on the knees;
  • pressing dumbbells on the bench oblique head down;
  • spreads with dumbbells on a straight bench.

Shoulders:

  • side raises with dumbbells;
  • dumbbell press;
  • pulling the barbell along the torso.

Arms:

  • straightening the arms on the lift;
  • straightening the arms with a dumbbell in the torso drop;
  • bending the arms on the lift;
  • bending arms with dumbbells;
  • bending arms with a barbell.

Back:

  • straight legs deadlift;
  • lifting the torso from the fall;
  • carrying the dumbbell by the head.

Belly:

  • crunches on a slanting bench;
  • plank;
  • raising the legs while lying on an inclined bench.

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Bodybuilding