Basic exercises in the gym for girls are necessary for those ladies who decide to take care of their bodies.
Athletes who come to the gym not only to tighten their muscles, but also to lose / gain weight, need to learn the principles of gaining muscle mass and losing weight for girls, the basics of a healthy diet and the right choice of foods in the diet.
It must be understood that a girl is a creature much more tender than a man. It has its own physiological characteristics and must build a training cycle, taking into account these facts.
Women who cross the threshold of the gym for the first time need to know the following principles:
Don’t be afraid to work hard. Women have lower levels of hormones that are responsible for muscle growth than men.
Aerobic (cardio) exercises should be included in every workout. Women are naturally endowed with a higher percentage of body fat than men, and are prone to gaining it. Therefore, cardio, fitness in the form of circular workouts and supersets of several exercises are exactly what the girls in the gym need.
When planning her training cycle, a woman should take into account such a delicate feature of her nature as menstruation, the onset of which will “roll back” strength indicators. This feminine state is quite natural and is the norm.
In the training of girls, the number of repetitions should be higher than the standard male 8-10 in one approach. This is due to the fact that women are naturally more resilient.
Parts of the body that should be given special attention:
arm area from elbow to shoulder;
buttocks;
abdominal Press;
breast.
Considering that most women come to the gym in order to tighten the above areas of the body, the training program for girls is built with an emphasis on these muscle groups.
First steps for newbie women in the gym

The training program in the gym for girls who first entered the gym must necessarily include basic exercises for all muscle groups. The study of all muscle groups in one workout is most successful for the following reasons:
In girls who have not been involved in sports before, the muscles, due to underdevelopment, are not yet able to lift a lot of weight. The load of each muscle group 2-3 times a week will bring them into tone and prepare them for big loads.
Training of all muscle groups in each session is more convenient for women. For comparison, if a woman trains according to a scheme that involves spacing muscle groups into 2-3 workouts (the so-called split schemes), then skipping any of the workouts will lead to the fact that certain muscle groups will remain without load. The training scheme for all muscle groups in one session allows girls to skip 1-2 visits without compromising the training process.
How to get the most out of your body workout
Any workout must begin with a warm-up. Ignoring this rule sooner or later leads to injury. The warm-up is carried out as follows: first, light jogging or walking on an incline on a treadmill, after a warm-up of the joints and ligaments, which is performed by rotating movements of the arms, legs and torso. You need to finish with light exercises with your own weight: squats, torso tilts back and forth and left and right, push-ups from the floor.
After warming up, you can proceed to the exercises.
Basic exercises in the gym for girls:
squats;
lunges with dumbbells or a barbell;
pull-ups or traction of the upper block in the simulator;
barbell or dumbbell bench press on a horizontal bench;
twisting.
Each exercise from this list is performed in three working approaches, 8-10 repetitions in one approach. Before starting each new exercise, it is necessary to warm up with a light weight, which is 50-60% of the worker’s weight. The warm-up is performed in 1-2 sets with the same number of repetitions as in the working sets.
The working weight in the approach is chosen in such a way that the last 1-2 repetitions in it are performed with effort.
At the end of the workout, it is imperative to complete the final stage in the form of jogging and stretching the muscles.
When compiling a training program in the gym for girls, it must be borne in mind that the optimal number of workouts per week is 3. They are performed according to the “training day / day of rest” principle. Thanks to this alternation, the muscles get enough time to recover.
Building a training cycle for more experienced athletes

As fitness increases, girls can make changes to their training cycle, changing it in such a way that all muscle groups work not once per workout, but during different exercises. A classic example of such a workout is a split-scheme, according to which muscle groups work through one workout according to the “top-down” principle, when the muscles of the upper body are loaded on the first day, and the lower ones, such as the muscles of the thigh and lower leg, are exposed to the second day. Over time, when the level of training of an athlete grows, an even greater breakdown of muscle groups into training is carried out. At this stage, the girls train as follows: on the first day, the pectoral muscles and triceps work, on the second, the muscles of the back and biceps, and on the third, the muscles of the legs and deltoid (shoulders). This breakdown of muscle groups is necessary because as the working weights increase in sets, the muscles need more time between workouts to recover. If this rule is neglected, the athlete runs the risk of entering a state of overtraining.
Using alternative exercises in training

It often happens that athletes, due to health problems, cannot perform certain exercises for girls in the gym. An excellent solution to this problem would be to replace some exercises with others that are less traumatic. For example, squats with a barbell on the shoulders can be replaced with leg presses in the machine or squats using the Smith machine.
Such a replacement will allow you to pump the muscles of the legs, while removing the load from the back.
When planning a training scheme for women, one should remember about the safety of classes, the injury risk of individual exercises and the general principles of building a training cycle.