Try the 12-week workout plan for beginner women starting out in the gym. How and how much to train to lose weight? Which exercises will sculpt your figure the most beautifully, and turn excess fat into nice muscles? Weight training at the gym for women has more advantages, because it additionally tones the whole body and helps to accelerate the metabolic rate. The effectiveness of training at the gym depends to a large extent on having a proper training plan.
How much should I train at the gym?
Do 3 sets of each exercise, 12 repetitions in each set. Rest 60 seconds between sets. At the end of the article you will find descriptions of all the suggested exercises.
- Gym training plan for women: weeks 1-4
By following the first part of the 12-week training plan, you will develop the habit of training. The strength and endurance nature of the workouts in the first 4 weeks of the plan is aimed at preparing the muscles for the next 4 weeks of strength training. At this stage, you should perform 3 sets of 12 repetitions of each exercise. Let the rest last 60 seconds between successive sets.
Do: 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 increase the load slightly with a slight reduction in the number of repetitions and a slight increase in the rest time between sets. Adjust the weight to your own abilities. If it’s 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 with the correct exercise technique.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 | |
| TYPE OF EXERCISE | chest + triceps | back + biceps | legs + buttocks | relaxation | relaxation | arms, shoulders + abdomen | relaxation |
- Gym workout plan for women: week 5-8
Once you’ve 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 weights will increase, and the length of rest will be extended up to 2 minutes so that you can complete the right number of repetitions each time. We add 30 minutes of medium-intensity cardio 4 times a week to the workout to accelerate fat burning.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 | |
| TYPE OF EXERCISE | Back + Cardio | Chest, abdomen + cardio | relaxation | Arms, shoulders + cardio | legs + buttocks | Outdoor cardio | relaxation |
- Gym workout plan for women: weeks 9-12
At this stage of the program, using the effects of the previous parts of the program, we will focus on burning fat, preserving as much muscle mass as possible, which is responsible, among other things, for the shape, appearance and firmness of the body. 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.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 | |
| TYPE OF EXERCISE | legs + HIIT | cardio | Back, Chest + HIIT | cardio | buttocks + HIIT | Shoulders, arms + cardio | relaxation |
At this stage of the training plan, we put 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 medium-intensity cardio 3 times a week.
In the last two weeks, the training consists of several rounds, each round is 2 exercises. There are no breaks between rounds in each round, while there is a break of 3 to 5 minutes between rounds.