Benefits of a female bodybuilding program
Your program must be totally adapted to your metabolism and the goal you want to achieve.
Although the perfect bodybuilding program does not exist, it is still possible to build one that is effective and allows you to gain in performance.
It is useful to test several programs and different exercises to see what you need to be successful in reaching your goal.
Also keep in mind that a program that works for another woman may not be ideal for you, just as your own routine may not work for all women.
Once you have found a satisfying and suitable program, you can enjoy the benefits of strength training.
Indeed, the latter will allow you to achieve different objectives, such as achieving weight loss or muscle mass gain, or even refining and shaping your silhouette.
Initially, the ideal will be to start weight training by familiarizing yourself with the different tools and exercises, before moving towards "full body" to work each muscle group.
Bodybuilding for women, combined with an adapted program, will allow you to transform your body and sculpt it according to your desires, while preserving your health.
It is therefore important to adapt your program to your physical objective, knowing that each woman has a different vision of what her "ideal body" could be: shapely thighs, plump buttocks, drawn back, muscular arms, visible abs, etc.
Although your bodybuilding program is quite similar to that which a man might do, you will have to adapt the exercises according to the desired distribution of muscle groups.
For example, some women do not want to take a lot of volume at the shoulders, to avoid having a silhouette that is too square.
But keep in mind that,
What exercises to include in a bodybuilding program for women?
To build a complete bodybuilding program, there are an infinity of movements and exercises.
A woman is not limited in the choice of exercises, just like a man.
It is especially important to adapt the loads as well as the number of repetitions to your physical condition and your abilities: some exercises are done with body weight to start, others require the use of weights, for example.
Among all the existing exercises, here are some examples from which you can choose:
hip-trust
squats
leg extension
Inclined Curl
Deadlift
Vertical draw
If you are a beginner, it may be interesting to be accompanied by a coach.
The latter will help you build a bodybuilding program totally adapted to your needs, your metabolism and your wishes.
You can also sign up for courses, individual or group, which will help you start bodybuilding while being supervised.
Myths about bodybuilding programs for women
Although bodybuilding has become widely democratized among women, questions still remain.
To build a bodybuilding program for women adapted to your needs and your desires, it is important to have the answers to these few questions.
Is it essential to do cardio?
Not necessarily, because a well-structured program will allow you to benefit from satisfactory cardiovascular stimulation thanks to weight training exercises.
Cardio can be useful if you want to burn calories quickly.
Should you prefer heavy lifting or bodyweight exercises?
Heavy weights are essential, except when you are just starting out, to effectively stimulate your muscular system.
You will build little or no muscle with bodyweight or low weight exercises.
Similarly, sets of numerous repetitions are not necessarily suitable.
Prefer series with heavier loads but with few repetitions.
If I want to get a plump butt, should I train my butt daily?
Every muscle group should get some rest after working out, and the glutes are no exception.
Thanks to two sessions per week focused on this muscle, you will be able to observe a good progression.
Is it essential to work the upper body for a woman?
Bodybuilding is all about balance, so all muscle groups need to be trained.
However, it is not necessary to train the upper body as much as the lower.
But upper body exercises will allow you to improve your posture and eliminate potential small stiffness and/or joint pain.
Thus, it is not necessarily indicated to do only exercises for the lower body.
Forget the leg press from time to time and turn to exercises that will strengthen your back.
Take advantage of a discovery session and a sports coach with Justcoaching!