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Gym Strength Training Program For Women

You arrive at the gym, dressed up and motivated as ever, but you don’t know where to start. What exercises to perform? Why and how often? Don’t panic, here is a gym strength training program for women to get your feet wet!

Why is it important to define a gym strength program for women?

A program is important to start in the gym. Taking a tour of the devices to know how to use them helps you have a clear idea of how your session will go.

This generally happens in this order:

  • 5-minute warm-up with cardio such as rowing machine, elliptical bike or treadmill.
  • Training with sequences of free exercises and series on the machines.
  • End of session with moderate cardio for 15 to 20 minutes then stretching.

The intensity of the cardio and the time allowed at the end of the session depend on your goals. They will be different if you want to lose weight or gain mass.

Strength training is important for women. According to the trend, sports that burn a lot of calories are preferred. This is an idea worth revisiting. Weight training combined with cardio allows women to maintain a toned and firm body. The muscles become defined, and adipose tissue (fat, cellulite) decreases. It does not lose its natural shapes, on the contrary they are enhanced by regular bodybuilding.

Cardio alone allows you to lose weight, but also melts feminine curves. As you will have understood, a program allows you to combine the two and maintain a harmonious physique.

If necessary, do not hesitate to call one of the coaches for a guided tour. They will be able to inform you about the posture to adopt, the use of machines and free weight circuits (exercises with dumbbells or weights combined with the machine).

At the beginning, for visible results, full body sessions are ideal. They allow you to work the entire body. The exercises are divided into 3 to 4 series of 15 to 20 repetitions with a 1 minute 30 minute break between sets.

Otherwise, sessions targeted at different muscle groups are also effective. With a frequency of 3 sessions per week, you will already see great results.

To begin, here are 3 examples of routines targeted on the three parts of the body.

–Session 1 – Quadriceps – Glutes

Below is a workout for the quads and glutes.

To work the quadriceps:

  • Squats.
  • Lunges.
  • Leg presses.

To strengthen the glutes:

  • Hip trust.
  • Bulgarian squat (leg resting on a bench).
  • Deadlift or deadlift with barbell, dumbbells or trap bar (circling bar with wrists).

Do 3 to 4 sets of 15 repetitions to start with a rest time of 1 minute 30.

–Session 2 – Upper body

The upper body can also build muscle in the form of circuit training with 30 seconds of exercise and 30 seconds of rest time. Once the different movements have been completed, recover for 3 minutes then repeat for approximately 30 minutes.

Upper body exercises are:

  • The push-ups.
  • Dumbbell spreads on a bench.
  • Standing side raises.
  • The Superman plank (arms, chest and legs raised).
  • Biceps curl.
  • Dips.

–Session 3 – Back / Hamstrings / Glutes

A workout idea for the back, hamstrings and glutes.

Dorsals:

  • Vertical pulley pull
  • Pull-ups
  • Rowing with bent over bar

Ischios:

  • Front lunges
  • Leg press
  • Standing leg extension on the pulley

Glutes:

  • Back lunges
  • Straight Leg Deadlift
  • Abduction machine

Do 3 to 4 sets of 15 repetitions to start with a rest time of 1 minute 30.

Subsequently, increase the repetitions and reduce the rest time for a HIIT type workout, guaranteed calorie expenditure!

Don’t forget to hydrate well before, during and after the session. This lasts a maximum of 1 hour 15 minutes including warm-up, circuit and stretching.

The main mistakes to avoid

To make the most of the benefits of indoor sport, here are the recurring mistakes to avoid:

  • Only do cardio: as said previously, you will lose weight, but also your shape. A toned and strong body is better for your health.
  • Not eating enough: the body needs fuel to regenerate. If you deprive it too much, it will store. You risk tiring your body and slowing down your weight loss.
  • Repeat the same sessions: your muscles will get used to it and you will not progress. Get out of your comfort zone. A set becomes easy, increase the reps or weight.
  • Be afraid of lifting heavy: your body will take shape by lifting moderate weights and gradually increasing them. You won’t have Popeye’s biceps, don’t worry.
  • Wanting to go too fast: set realistic goals. Indoor sport requires regularity and discipline.

Indoor sports programs with machines for women are excellent for your health and fitness. Exit fear, complexes and excuses.

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I hope you enjoyed this gym strength training program for women and found it useful. Comment down below what you think of this workout program. Would you try it? Or share with us your own if you are a pro!

Looking forward to reading your comments, sending you love and positive energy!!!

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