The training program for women and men who come to the gym should be adjusted to suit their capabilities. At first, beginners should abandon basic exercises due to lack of experience in the correct technique and organize more light workouts, and for athletes with experience, the base will become the basis of the training plan. Correctly selected loads and balanced nutrition for an athlete are the formula for a beautiful body. Training programs for men and women in the gym should be built according to certain principles and rules.
If you randomly perform one or the other all kinds of exercises, it is easy to allow overload of some muscle groups and leave others untrained. As a result, instead of the body of your dreams, you can get health problems.
Spot the Five Differences: Workouts for Men and Women
The same exercises work well for both women and men. Another thing is in the number of approaches and repetitions, in the weight of the loads and the frequency of using certain exercises.
Strength and speed are well developed among the representatives of the stronger sex, endurance and flexibility are the strengths of women, both women and men possess dexterity equally well. Therefore, the training complex must be planned taking into account these characteristics and individual characteristics.
- Men are able to work with heavier weights, doing 6-12 reps per set. For women, the working weight is always lower, but the number of repetitions in the set is higher, about 12-15.
- The different levels of norepinephrine production make it possible for men to train until the last breath, while the level of this hormone in women is much lower and they cannot work to failure.
- Testosterone in the female body is also produced 10 times less than in men. For ladies, a more high-intensity multi-rep mode is acceptable.
- The male body is not so willing to store excess glycogen in reserve, so their diet is more saturated in terms of the amount of carbohydrates and fats.
- Despite the fact that the structure of a person is almost the same in both sexes, their goals and desires are completely different. While some want a wide, inflated torso, others dream of elastic, pronounced buttocks. Due to these desires and individual characteristics, training for men and women is aimed at completely different parts of the body.
Training program option
A training program in the gym for people "on the spot" should first include basic multi-joint exercises aimed at training the whole body.
Any workout should start with a cardio set on a treadmill, jump rope, or bike, as well as a gentle warm-up of the muscles of the whole body. And only after 10-20 minutes of warming up, you can start exercises with weights.
Programs for beginners in the world of iron sports, as a rule, are drawn up according to a circular training system. That is, in one training process, it is necessary to pump all muscle groups.
- Shoulders and Trapezium: Seated Press.
- Chest: Bench press on a flat or incline bench.
- Hands: Raise hands with dumbbells, alternate lifting of dumbbells to biceps.
- Back: pulling up on a horizontal bar (for men) or a special simulator (for women), pulling to the belt while sitting.
- Legs: Squats, Leg Press, Leg Straightening, Standing and Seated Calf Raises.
- Abdominal muscles: twisting.
The circular training program should be done for about three months, three times a week. After completing it, you can start experimenting with split training systems.
Classes, between which there is a break of one or two days, are considered the most effective, because the body has time to rest and recover. It is optimal to practice three days a week, for example, on Monday, Wednesday, Friday.
Why isn't there a detailed workout plan in this article? Because it will be different for everyone. People are all different, everyone has their own goals, plans and individual characteristics of the body, based on which you need to put together a training program. The only thing that works for everyone, regardless of whether the goal is to gain weight or lose weight and dry out, are basic exercises.
The program is good as long as you observe constant progress from training, which is based on the principle of periodization:
- gain in strength;
- an increase in quality mass;
- relief work or functional training.
As soon as progress has stopped, the training plan needs to be changed. Also, do not forget about food, following a properly organized diet will give even better training results.
Video review of the best training programs with Denis Borisov:
