A classic of the gym is that the girls come to ask me for a routine or specific table for women: on the one hand, good for them, who want to combine classes with fitness room, but… are there specific weight training exercises for girls?

In the section of HowStuffWorks answers I found several questions from users such as lucia13 or nokonoko on topics of bodybuilding, so let’s see if there is a specific routine for the girls.

Define your goal

Before even get shoes, whether we are boys or girls, should sit a moment to reflect on What is our goal in the gym: build muscle? lose weight? do toning? I remind you that our aim must be concrete, measurable and realistic in the time.

Do you have clear your goal? It’s time for organize trainings: be aware of how long have each day and the material you have to work: machines, weights, elastic bands, fitball… How much more material you have, more varied will be your training.

Machine or free weight?

One of the great issues, No doubt. My opinion is that the optimal combine both, But if you are starting the best is to start by working with machines: these guided movements and allow you to learn the technique correctly.

For most of the girls their goal is often lose fat and tone and according to my experience, the best for this is to train functional movements with free weight or the own body weight. Functional training allows us to train long muscular chains, increasing energy expenditure and work force at the same time.

Then, there is the specific weight for girls?

The answer is No. The crux of the matter lies in that boys and girls tend to have different objectives: Boys tend to focus more on hypertrophy, which machines work tends to be the most suitable, since they are designed to isolate the muscle. Thus, rarely I see guys working in the gym of functional form.

Basic weight training exercises as the squat and the deadlift bench press they should be present in any workout routine, either for men or for women: are exercises that move high muscle mass, help us work all our body and form part of the functional exercises that we once dominate the technique.

Choose well your working method

The working method that we use in our training will also define our results. In the case of the loss of fat and toning, one of the most effective methods is the HIIT or intervals of high intensity training. This type of training allows us to include functional movements of varied form, and is great for fat due to variations in intensity loss.

The HIIT allows us to work in any field, including the free weight area or machines, with isolated movements: we only need to define the work and rest intervals, and we can apply it to all our workouts.

Remember that the method of training and exercises to run the aim we want to achieve defined them: the most important is to set ourselves a goal line and go slowly measuring our progress in our training.

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