To fully cover the topic and answer all the questions, we will divide the article into chapters in which we will consider all aspects of training:

  • How to start 
  • Slimming program 
  • Weight gain program 
  • Activities to keep fit 
  • Fitness after 30 

 Girls who have never worked in the gym have a lot of questions: what is the first thing to do there? is it possible to train without a coach? where to start – lose weight or build muscle? how often go to the gym? 

Often, age is a stopper – women doubt whether it is too late to start classes, whether there will be a result. 

We answer. As with any business – the hardest thing to start is, then you will get involved and enjoy the work of your body. You can start classes at any age: at 20-25, and at 35-45, and at 40-45 and after 50 years. However, at each age there are certain possibilities and limitations that must be considered.


It will be easier for young girls to start, natural flexibility and hormones will help them in this, and those who are older need to enter the program more smoothly. In addition, it is important to consider the general level of fitness – those who have never played sports and physical education should start with the basics. 

The first thing to decide for yourself is the organizational issues: which gym to choose, how often to walk, whether you need a coach.

  • Choose a good quality gym. Saving on fitness centers can be a bad joke. It is important that all simulators in the gym are in good working order, and the coaches have the appropriate qualifications 
  • Visit the gym 3 times a week. Training with breaks of 1 day is the best option for beginners. So your body will be able to recover from training, and the load will be evenly distributed. 
  • Work out with a coach. It is important that at the beginning of the journey, a specialist will develop a program for you and teach you the technique of performing the exercises. Many clubs have personal training sessions for beginners. 
  • Monitor your diet and daily routine – sleep and proper nutrition are just as important as exercise.


Don’t make your first goal of building muscle, first you need to tone the body.

  • You should start training with complex exercises for all muscle groups. The preparatory phase can take from 2 to 4 weeks. 
  • The loads should be increased gradually. 
  • Master the exercise technique. 
  • Keep a personal journal, record your exercises, observations and progress. 
  • You need to start any workout with a warm-up and end with a hitch. 
  • Keep the intensity – in order to make progress, you must make an effort and give the body a gradually increasing load.

Warm up and cool down

It’s better to start with cardio exercises. Running on the spot or on a treadmill with a slight upward incline is fine. Ellipsoid exercises use the muscles of the arms, back, hips, buttocks. The pulse should be in the range of 100-120 beats per minute. 

Next, go to stretching – it will warm up the muscles, give them elasticity. You can perform simple squats and bends to the sides and forward, lunges, arm and shoulder rotations. In time, the stretching should last at least 10 minutes. It is also recommended when changing exercises, it is better to do it before the first approach. 

To cool down, use relaxing exercises with a damping intensity so that your heart rate gradually drops to normal, breathing is restored.


Basic exercises (“base”) are recommended because of their complex effect on the entire muscles. In contrast, isolated exercises place a load on only certain muscles or a group of them, therefore they are well suited for creating relief and working out individual muscles. 

Experts advise starting with basic exercises  – these include the bench press, squats with a barbell on the shoulders, and deadlift. However, it must be borne in mind that if they are performed incorrectly, you can get injured. For resistance exercises, a technique is important and can only be supplied by a coach.

Approaches and repetitions

Load is very important – low weights, lack of approaches and repetitions will prevent you from going forward. On average, you should focus on 3-4 approaches, each of which should have 10-15 repetitions. On lighter workout days, you can reduce the number of sets. 

If you are just starting to train or continue after a long break, use such weights that you have enough strength for 15 repetitions in 1 set. On the first day, you should limit yourself to 2 approaches. 

 Between sets, you should pause for 30-60 seconds. If you get very tired, increase the rest time, if everything is normal – gradually decrease the pause. Ideally, the latter exercises should be done with noticeable effort. However, you should not overdo it – you should not bring it to tissue micro-ruptures.

Exercise change

For tangible progress, you need to change the exercise program every month or two or add new exercises. If this is not done, the muscles get used to the same loads and growth stops. And if the load is completely removed from them, regression will begin. 

With strength exercises, if weights don’t grow, then muscles don’t grow either. They must be constantly under mild stress. An alternative is to change one exercise in the program every 2 weeks. In addition to maintaining shape, it is important for the integrated development of all muscle groups.


  • The training program does not change for several months. Review the set of exercises every 1.5-2 months. 
  • Classes without interruption. Better to go to the gym every other day, that is, 3-4 times a week. 
  • Neglecting strength training. Do not be afraid to pump, it is almost impossible for girls to gain large muscle mass without the use of special drugs. 
  • Work on one muscle group. Work all muscle groups together. 
  • Overloading with large weights. It is better to increase weights gradually, starting with the smallest ones.

Let’s go directly to the training programs.


The program is suitable for those who are struggling with excess weight. It is based on relief exercises. Classes are designed for a week.

1 workout

  • Cardio exercise for 30 minutes with 2-3 breaks. 
  • Push-ups from the bench in 3 sets of 15 repetitions. 
  • Raising arms with dumbbells to the sides, lying at an angle of 30 degrees. 
  • Hyperextension – 3 sets of 25 reps. Technique of execution: lie down on your stomach on a Roman chair and raise your torso to straightening, you do not need to bend your head. 
  • Biceps curl in the simulator – 3 sets of 15-20 reps. 
  • Crossover Reduction – 3 sets of 15 reps. 
  •  Seated light dumbbell bench press – 3 sets of 30 reps. 
  • Circular press workout – 2-3 exercises without interruption, then start the second and third circles.

2 workout

  • Interval cardio workout for 30 minutes. 
  • Your choice: leg press, squat in a GACK machine, plie – 3 sets of 20 reps. 
  • Extension of arms in a crossover with a rope – 3 sets of 20-30 times. 
  • Flexion and extension of the legs in the simulator – 3 sets of 25 times. 
  • Breeding light dumbbells through the sides – 3 sets of 20 times. 
  • Jogging or other cardio.

3 workout

  • Medium paced cardio without intervals. 
  • Hyperextension in 3 sets of 25 times. 
  • Romanian or deadlift for 20 reps in 4 sets. 
  • Pull the upper block in 4 sets of 20 times, while the bar must be pulled over the head. 
  • Incline Dumbbell Breeding – 20 reps in 3 sets. 
  • Dumbbell Curl – 20-30 reps in 3 reps.


Weight exercises for beginners. To build muscle, you first need to do a basic program. It includes exercises for all muscle groups: both on the back and on the buttocks, legs and arms.

1 workout

  • Cardio at an average pace – 15 minutes. 
  • Bench Press – 3 sets of 10 reps. 
  • Breeding dumbbells at an angle of 30 degrees, 12-20 times in 3 sets. 
  • Overhead press on the simulator – 3 sets of 10-15 times. 
  • Reduction of hands in a crossover – 3 sets of 10 times. 
  • Dumbbell press from behind the head – 3 sets of 12 times. 
  • Crunches on the Roman chair – 4 sets of 15 times. 
  • Cool down – 10 minutes of cardio and stretching.

2 workout

  • 15 minutes of cardio. 
  • Leg press in 4 sets of 10 reps. 
  • Reduction of hands in the butterfly simulator – 3 sets of 15-20 repetitions. 
  • Flexion and extension of the legs in the simulator – 3 sets of 10-15 repetitions. 
  • Machine Overhead Press – Do 3 sets of 10 reps. 
  • Breeding dumbbells through the sides – 3 sets of 10 times. 
  • Cardio and stretching 10-15 minutes

3 workout

  • Warm up – 10 minutes of cardio. 
  • Hyperextension – 3 sets of 20 reps. 
  • Barbell Bends – 3 sets of 10 reps. 
  • Row of the upper block for the head – 4 sets of 10 repetitions. 
  • Bent-over dumbbell breeding – 3 sets of 10 reps. 
  • Dumbbell Curl – 3 sets of 10 reps 
  • Raising legs from a prone position – 3 sets of 15 times.


This training program allows you to maintain shape, strength and relief. Can be used at home for training without an instructor. If you do not want to increase muscle mass, then do not increase the weight. Change exercises periodically so that there is no regression.

1 workout

  • Medium cardio workout – 15 minutes. 
  • Dumbbell Bench Press – 3 sets of 10 reps. 
  • Crossover Reduction – 3 sets of 15 reps. 
  • Extension of the arms in the block – 3 sets of 10-15 reps. 
  • Behind-the-Head Dumbbell Press – 3 sets of 12 reps. 
  • Reverse hyperextension – 15 repetitions. 
  • Cool down – cardio and stretching for 10 minutes.

2 workout

  • Medium cardio workout – 15 minutes. 
  • Machine Leg Extension – 3 sets of 10 reps. 
  • Leg Press – 4 sets of 10 reps. 
  • Breeding and converging legs in the simulator – 2 sets for each exercise with 10 repetitions. 
  • Machine Leg Curl – 3 sets of 10 reps. 
  • Raising legs from a prone position – 4 sets of 20 times. 
  • Cool down – cardio and stretching for 10 minutes.

3 workout

  • Cardio workout – 10 minutes. 
  • Romanian Deadlift – 3 sets of 10 reps. 
  • Hyperextension – 3 sets of 20 reps. 
  • Row of the upper block for the head – 4 sets of 10 repetitions. 
  • Bent-over dumbbell breeding – 3 sets of 10 exercises. 
  • Roman chair crunches – 3 sets of 10 reps. 
  • Cool down – light cardio and stretch for 10 minutes.



  • Be careful – because of the rapid warming up of the muscles, there is a high risk of injury. All loads – only after warm-up with stretching. 
  • Prefer interval exercises – this way you will prepare the cardiovascular system and will not face shortness of breath. 
  • Combine loads – alternate cardio and strength training. Use weights. 
  • Finish your classes with a cool down – stretching and any kind of stretching will do.


Suitable for those who are 35-40-45 years old.

  • Running in place. Gradually increase your speed and add vigorous hand movements, lift your knees higher. 
  • Warm Up Climber – Take a prone position with your body straight, pull your right knee to your chest, repeat with your left knee. Gradually increase the pace of the alternating legs. Then add a criss-cross – pull your left knee to your right elbow and vice versa. 
  • Burli – sit down, put your hands on the floor. Straighten, throwing your legs back so that you get into the plank. Push up and return to the starting position, then jump as high as possible. Repeat a few times. 
  • Corner and Squat Dumbbell Press – Hold the dumbbells in your hands and stand straight with feet shoulder-width apart. Squat down until your thighs are parallel to the floor, hold for 15 seconds, and lift the dumbbells to shoulder level. Tighten the muscles of the buttocks, keep your arms extended for another 10 seconds. Then straighten up and simultaneously squeeze the dumbbells over your head. Lower your arms to your shoulders and return to the starting position, repeat 5-7 times.

Leave a Comment