Everything women should know about fitness training

Whether you're a man or a woman, anyone who starts fitness training searches the Internet for Training plans and tries to achieve success as quickly as possible. However, general training plans can never lead to perfect results for the individual, they only make it easier to get started. Training must be customized according to personal preferences, strengths, weaknesses and goals. You should therefore try to work with a trainer at your gym right from the start. They will not only help you to create a well-coordinated plan, but will also show you the technically correct execution of the individual exercises, which are essential for success.

Motivation is the basis

As obvious as this sentence is, it is often not heeded enough. Many women start training almost over-motivated and are then disappointed when no visible results have been achieved after four or five weeks. Realize right from the start that you won't look like Heidi Klum overnight. Instead, set yourself small goals and write them down so that you are always reminded why you are training. You will quickly realize that you will always stay motivated if you keep achieving small partial successes and can pin the next goal to your pinboard.

The fear of too many muscles

Almost every woman would like to lose weight, but shies away from strength training for fear of becoming too masculine. As a result, a lot of time is spent on cardio training, which is often much less effective. You should definitely avoid this mistake. Strength training builds muscle mass, which will make your body look toned and healthy, not masculine.

How do I train properly?

As already mentioned, there is no clear answer to this question, but there are certain principles for successful training. You should train around three to four times a week and include each muscle group once in your plan. Always make sure that your muscles have enough time to recover, otherwise they will not grow optimally. If possible, try not to include isolation exercises in your plan that only train a single muscle group. Exercises such as bench presses, deadlifts or dips work several muscle groups at the same time and thus strengthen the whole body.

There are also numerous ways to train with your own body weight. Pull-ups, almost all abdominal exercises and squats are just a few examples. In addition to strength, they also help you train important things such as balance and coordination. You should plan at least two different exercises for each major muscle group on the corresponding training day. In addition, the optimum training time is around 45 minutes. At this point, it should be mentioned that more is not always better. Remember that you can and want to achieve maximum results with as little effort as possible.

There is no one right way to success, but there is a wrong way. Always make sure that you do all your exercises correctly. It's better to ask the trainer once more - after all, they are paid to do this and will be happy to help you. Incorrect execution not only reduces the success of your training, it also damages your joints and your health. Get in touch immediately if you experience unusual pain during training that is clearly not caused by the exertion.

No success without variety

New stimuli are not only important for your motivation, but also for your body. If you do the same exercises with the same number of sets and repetitions for months on end, you will make little or no progress. There are countless exercises that make it easy for you to vary your training plan. As soon as you notice that your progress is stagnating, you should try something new. Changing the number of repetitions in particular will give your muscles new and unfamiliar stimuli.

Should I not do any cardio training at all?

If you absolutely want to stick to it, you should make it as efficient as possible. Try not to do more than 20 minutes of cardio training and don't keep the intensity too high. Use it more as a light warm-up program and stretch sufficiently afterwards. You should generally pay attention to your flexibility and stretch for around 20 minutes on training days while your muscles are still warm. This reduces the risk of injury and makes you more flexible.
At first glance, the things to consider for optimal training may seem complicated and varied.

In the beginning, you will certainly have to invest a little time to adhere to all kinds of principles and rules. But rest assured that this investment will be worth it. Your training will be effective and the results will not be long in coming.