Women have different physical characteristics and training goals compared to men. Therefore, when considering training, it is necessary to have certain selection of exercises so that they are truly suitable.
1. The most effective exercises at the gym for women
| Practice purpose | Exercise name |
| Firm buttocks and thighs, increase the size of round 3 | Body Squat |
| Body Walking Lunges | |
| Cable Kick Back | |
| Leg Press | |
| Reduce belly fat, firm waist, and improve body shape | Plank |
| Lying Leg Raise | |
| AB Roller | |
| Increase bust size | Machine Fly |
| Dumbbell Bench Press | |
| Increase muscle | Pace Pull |
| Cable Curl |
What should women do on the first day of going to the gym?
Due to their physical characteristics, women, especially those who have given birth, are often prone to problems such as lower belly fat, excess fat, sagging abdominal and thigh muscles, etc. Therefore, the Gym training program for women often focuses on training the lower body muscle groups, including the abdominal, thigh, and leg muscles.
On the first day of training, women can get acquainted with gentle movements that have many effects on this body part such as Body Squat, Smith Machine Squat, Body Walking Lunges, Leg Extension, Plank, etc. Plank, Body Squat, Smith Machine Squat, Body Walking Lunges, Leg Extension, etc.
However, it should be noted that when first practicing, the body is not yet used to the pace and movements, so women should pay attention to warming up thoroughly and practicing gently at low intensity (no more than 30 minutes/session), can alternate between practicing and resting. Then gradually adjust the level of practice to increase according to physical condition on the following days.
3. 1-Week Gym Workout Plan for Beginners
For beginners, you can create a safe and effective workout plan for yourself according to the following suggestions:
Day 1: Perform leg and abdominal exercises
Exercise 1: Body Squat
Body Squat is a basic exercise, especially suitable for women who are just starting to get acquainted with the Gym. Body Squat is effective for 3 main muscle groups: quadriceps, hamstrings and glutes.
Exercise time: 3 sets, each set of 12 reps.
Exercise 2: Body Walking Lunges
This exercise works on the quadriceps, hamstrings and glutes, of which the most effective is the quadriceps.
Exercise time: 4 sets, including 1 warm-up set without weights and 3 sets with weights, each set of 12 reps.
Exercise 3: Leg Extension
Leg Extension is an exercise that isolates the upper body, focusing only on the knee joint and the quadriceps.
Duration: 3 sets, each set of 12 reps.
Exercise 4: Plank
Plank is an exercise that effectively affects the abdominal muscles.
Duration: 3 sets, each set of abdominal contractions lasts about 30 seconds.
Exercise 5: Lying Leg Raise
Lying Leg Raise is an exercise for those who want to train the lower abdominal muscles, especially suitable for women who often accumulate excess fat in this area.
Duration: 4 sets, each set of 12 reps.
Day 2: Perform upper body exercises
Exercise 1: Machine Fly
Machine Fly is an exercise that isolates the shoulder muscles, especially effective for the chest muscles.
Duration: 3 sets, each set of 12 reps.
Exercise 2: Wide Grip Lat Pull Down
Wide Grip Lat Pull Down is an exercise specifically for the latissimus dorsi muscle group, effectively affecting the local fat around the armpits.
Practice time: 3 sets, each set of 12 reps.
Exercise 3: Face Pull
Pace Pull is an exercise aimed at training the shoulder muscle group.
Practice time: 3 sets, each set of 12 reps.
Exercise 4: Cable Curl
Cable Curl is an exercise used to train the forearm muscles.
Practice time: 3 sets, each set of 12 reps.
Day 3: Perform exercises for the thighs and buttocks
Exercise 1: Hype Extension
Hype Extension is an exercise that focuses on the glutes and hamstrings, often used to warm up for exercises targeting the buttocks and thighs.
Practice time: 3 sets, each set of 12 reps.
Exercise 2: Romanian Deadlift
Romanian Deadlift is an exercise with weight plates to train the glutes.
Training time: 3 sets, each set of 12 reps.
Exercise 3: Body Hip Thrust
Body Hip Thrust is one of the most effective exercises for the glutes.
Training time: 3 sets, each set of 12 reps.
Exercise 4: Cable Kick Back
Cable Kick Back is an effective exercise for training the hamstrings and glutes, especially the posterior glutes.
Training time: 3 sets, each set of 12 reps for each leg.
Exercise 5: Cable Lateral Kick
Cable Lateral Kick is an exercise that focuses on the glutes on the side of the hips.
Training time: 3 sets, each set of 12 reps for each leg.
Day 4: Upper Body Workouts
Exercise 1: Dumbbell Bench Press
Dumbbell Bench Press is a flat bench and dumbbell exercise that targets the chest muscles.
Workout time: 3 sets of 12 reps each.
Exercise 2: Dumbbell Lateral Raise
Dumbbell Lateral Raise uses the movement of the shoulder joint to generate force, focusing on training the middle shoulder muscles.
Workout time: 3 sets of 12 reps each.
Exercise 3: One Arm Dumbbell Row
One Arm Dumbbell Row is a dumbbell exercise specifically for the latissimus dorsi muscle group.
Workout time: 3 sets of 12 reps each for each arm.
Exercise 4: Seated Dumbbell Curl
Seated Dumbbell Curl is an effective exercise
Practice time: 3 sets, each set of 12 reps.
Exercise 5: Seated Tricep Dumbbell Extension
Seated Tricep Dumbbell Extension is an exercise for the triceps.
Practice time: 3 sets, each set of 12 reps.
Day 5: Practice exercises for the legs – glutes – thighs
Exercise 1: One Leg Smith Machine Squat
One Leg Smith Machine Squat is an exercise with a machine, which works on the quadriceps.
Performance time: 3 sets, each set of 10 reps for each leg.
Exercise 2: Goblet Squat
Goblet Squat is an exercise combined with dumbbells, which is effective for the quadriceps.
Performance time: 3 sets, each set of 12 reps.
Exercise 3: Dumbbell Lunge
Dumbbell Lunge is also an exercise for the quadriceps and the practitioner needs to combine the use of 2 dumbbells at the same time.
Performance time: 3 sets, 12 reps each.
Exercise 4: Leg Press
Leg Press is an isolated back exercise, used to simultaneously train 3 muscle groups: quadriceps, hamstrings and glutes.
Performance time: 3 sets, 12 reps each.
Exercise 5: Cable Stiff Deadlift
Cable Stiff Deadlift is an effective exercise for the glutes and hamstrings.
Performance time: 3 sets, 12 reps each.
Day 6: Perform Leg and Abdominal exercises
Exercise 1: Smith Machine Squat
Smith Machine Squat is an exercise combined with a machine, helping to train the abdominal, gluteal and thigh muscle groups.
Performance time: 3 sets, 10 reps each.
Exercise 2: Leg Press
Leg Press in the 6th session is similar to the previous session, helping the practitioner train the lower muscle groups, including the quadriceps, hamstrings and glutes.
Duration: 1 warm up set of 12 reps; 3 main sets, each set of 10 reps.
Exercise 3: Leg Extension
Leg Extension is a simple but very effective exercise for the quadriceps.
Duration: 3 sets, each set of 12 reps.
Exercise 4: Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift is an exercise that affects the hamstrings and glutes.
Duration: 1 warm up set of 12 reps with light weights; 3 sets with heavier weights, each set of 10 reps.
Exercise 5: AB Roller
AB Roller is an exercise combined with a roller, effectively training the abdominal muscles.
Time to do: 4 sets, 12 reps each.
Day 7: Rest
After 6 familiarization sessions, girls should take a day off. On this day, you can rest completely or combine it with a light walk to relax your muscles and give them time to recover. This not only limits the problem of overtraining injuries but also helps improve your training efficiency in the long run.
