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First time training a woman

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Hardass
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2004/03/08 20:58:56 (permalink)
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First time training a woman

Hey guys,

Recently I have agreed to help train and "tone up" a girlfriend of mine, but I have very limited experience training extremely inexperienced individuals, let alone a girl. I need help putting together both a diet and workout routine for a beginner female on a 3 day a week schedual. I intend to weight train her and do cardio and all of that good stuff, but need to know the appropriate reps and excercises along with a proper diet for a 125-130 lb woman. I knwo its alot to ask, but if anyone out there could offer some advice I'd appreciate it cause it would not only benifit her... but me in the long run if you know what I mean . Thanks all!
#1

38 Replies Related Threads

    kitty
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    RE: First time training a woman 2004/03/08 21:01:42 (permalink)
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    Train her as you would yourself!
    #2
    Scourge_of_God
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    RE: First time training a woman 2004/03/08 22:02:03 (permalink)
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    quote:
    Originally posted by kitty

    Train her as you would yourself!


    Umm... Only if her goals are the same as his. As Hardass claims to be weighing in at 105kg, his routine is unlikely to be particularly worried with 'toning up'.
    #3
    kitty
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    RE: First time training a woman 2004/03/08 22:10:20 (permalink)
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    The guys on here have been advising me to do the basics (squats, deadlifts, pull ups....). I would presume if he was a serious lifter he would do the basics himself! Since doing the basics I have 'toned' up much more than before and got a much better core strength. Good place to start IMO based on my improvements :)
    #4
    Hardass
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    RE: First time training a woman 2004/03/08 23:08:06 (permalink)
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    So what you guys are sayign is that I can pretty much weight train her as I do myself... that sounds reasonable to me. However, my main conscern is puttign together a diet for her. I only have experience doing that for myself, but liek someone said before I am a 240 lb man, so I don't know how to create a Kcal deficit for a 130 lb woman. so diet help would be appreiated.
    #5
    Scourge_of_God
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    RE: First time training a woman 2004/03/08 23:27:07 (permalink)
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    quote:
    Originally posted by kitty

    The guys on here have been advising me to do the basics (squats, deadlifts, pull ups....). I would presume if he was a serious lifter he would do the basics himself!


    Or he might not - I would probably describe myself as a serious lifter, yet my current routine doesn't include any back squatting or deadlifting. Instead I'm doing things like the bent press, one-handed barbell snatch, overhead squats and power cleans (the link to my routine is in my sig). Even if you were to assume that Hardass was doing the basics, there is also the question of how he's going about it (3x3, 5x5, whether he's training for size or strength or if he's cutting). His friend will need to start with a lot of emphasis on pretraining so she can learn the technique for these lifts rather than going straight into any of the routines a 'serious lifter' might use. There is also the question of nutrition - There is no way you can tell me that Hardass should have his friend on the same diet that he's on.

    I do agree with you in that Hardass needs to give his friend a routine which uses a number of the basic compound lifts. I would probably suggest something like...

    --------------------------------

    Two day split.

    Workout A:
    Back squat 4x6
    Shoulder press 4x6
    Pull ups (or chin ups) 4x6 (assisted?)
    Crunches (or sit ups) 4x6 (weighted?)

    Workout B:
    Deadlift (or goodmornings) 4x6
    Bench press (or dips) 4x6
    Bent over rows (or one-armed rows) 4x6
    Crunches (or sit-ups) 4x6 (weighted?)

    NB: Alternate between the two workouts.

    Avoid fixed weight machines or the sm*th machine at all costs. The sm*th machine is no-one's friend. Not even a beginner's.

    Start her off with a period of pre-training i.e. no weight on the bar, just learning the technique to the relevant exercises (presuming she's never done any of them before).

    Chin ups would be better than pulls ups, but as most girls can't perform either if they've never done any weight training, it's probably best to choose the easier i.e. the latter to begin with.

    Lose crunches from Workout A and rows from Workout B if you want less volume.

    Add cardio work after either or both workouts (running for preference) if she/you feels its necessary.

    Try to keep each session fairly short and intense. She won't be lifting big weights any time soon so there's not much need for her to take big rests between sets.

    --------------------------------

    This is what I would expect Hardass to be looking at, although I will defer to someone with more knowledge of training absolute beginners as its been a while since I started lifting and my initiation into the weights game wasn't exactly ideal. Personally, my nutrition tends to be rather instinctive, so I'll leave someone else to deal with that, except to say, make sure she's getting enough protein (1.5g/kg-bodyweight minimum).
    #6
    Hardass
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    RE: First time training a woman 2004/03/09 00:01:30 (permalink)
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    Well... I am a serious lifter and have been training for the better part of 8 years in one form or another and I also do the basices. The program I follow would be completely inappropriate for someone of both her size and experience level. the route I am probbably goign to take is to train her as I would train any normal beginner guy. Although, spendign a week or two just getting the motions down is a great suggestion. I was even consittering circuit training her to reduce prolonged stress on any one part of the body and aiding in the break-in period. I was just conscerned if there were any major physiological differences between the sexes, in as much as if there were any excercises or routines that would be more effective than others. I'm goign with a 3 x 12 program in a three day split 20 mins of cardio at the end of each session for now and then adjust from that. In terms of diet I think I'm just goign to use a scaled down version of my own diet... 5-7 small light whole food meals, balanced yet heavy on protein, veggies and whole grains. lemme know what yall think.
    #7
    Scourge_of_God
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    RE: First time training a woman 2004/03/09 00:40:13 (permalink)
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    quote:
    Originally posted by Hardass

    I was even consittering circuit training her to reduce prolonged stress on any one part of the body and aiding in the break-in period.


    I obviously don't know the lady in question, so you will have to tell me if I'm wrong, but I suspect that, to start with at least, the problem won't really be with 'prolonged stress' on joints/tendons/muscles because of the light weights involved, unless she is very physically weak. Instead, I think the main issue will probably be her unfamiliarity with the new lifts and getting her CNS to 'adapt' to the movements i.e. so her brain knows what muscles it's supposed to be firing when, which is the philosophy behind my pre-training suggestion. You might want to consider circuit training after you've taught her the correct form for the relevant lifts.
    quote:

    I was just conscerned if there were any major physiological differences between the sexes, in as much as if there were any excercises or routines that would be more effective than others.


    The only exercises for which I believe physiology is important is press-ups. Apart from that, I can't think you'd have to be aware of any physiological complications.
    quote:

    I'm goign with a 3 x 12 program in a three day split 20 mins of cardio at the end of each session for now and then adjust from that.


    That looks like a mass-building routine, which wouldn't be ideal for her purposes. That said, the high number of reps per set could be useful for a newbie (maintaining a decent volume at low weights).
    quote:

    In terms of diet I think I'm just goign to use a scaled down version of my own diet... 5-7 small light whole food meals, balanced yet heavy on protein, veggies and whole grains. lemme know what yall think.


    That sounds fine. Unfortunately, I can't give you a figure for her recommended calorie intake.
    #8
    Hardass
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    RE: First time training a woman 2004/03/09 04:10:30 (permalink)
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    Ok... here's what I came up with. I know its heavy on weight training and may look like a bit of a mass routine, but if I'm goign to train her much like I train my self, these are just a few of my basic lifts. These are to be done in a 3 x 12 format using light weights for toning coupled with light abs and cardio. This woman looks great to begin with, just want to tone up and loose a few pounds so I'm not goign to be too conscerned with diet for teh moment, the training should be sufficent. here is the routine.... opinions?

    Monday:
    (3 x 12)
    DB Chest Press:
    Machine flies:
    Decline Cable flys:
    DB Curls:
    Cable Curls
    30 mins on bike
    Light Abs

    Wednsday:
    (3 x 12)
    Overhead DB Press:
    Cable Front Raise:
    Cable Side Raise:
    Upright Row:
    DB Shrugs:
    Tricepts Press Down:
    30 mins Tredmill:
    Friday:

    Lat Pulldown:
    Low Row:
    Reverse fly:
    Leg Curl:
    Leg extension:
    Leg Press:
    Heavy Abs
    30 mins Bike

    It looks like alot, but consittering the low weights involved and the high rep range I think it should work ok.
    #9
    Yib
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    RE: First time training a woman 2004/03/09 04:44:39 (permalink)
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    i would lose some of the isolations......stick to compounds.....im on a push, pull, legs, split and its fine with me.....basically compounds all the way through...along with some HIIT and bit cardio, good diet....working fine
    #10
    kitty
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    RE: First time training a woman 2004/03/09 08:35:48 (permalink)
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    I would also be careful with the shrugs coz they really bring on the traps and thats one muscle many women do not seem to like to develop unless they are competing!
    #11
    Hardass
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    RE: First time training a woman 2004/03/09 17:33:35 (permalink)
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    Great feed back everyone I appreciate it... although, I think that this is a relativly light routine so I don't know where your coming from with the whole 4000 mg test thing. I am goign to drop the shrugs, decline cable flys, and the upright row. so its gonna look something like this...
    Monday:
    (3 x 12)
    DB Chest Press:
    Machine flies:
    DB Curls:
    Cable Curls
    30 mins on bike
    Light Abs

    Wednsday:
    (3 x 12)
    Overhead DB Press:
    Cable Front Raise:
    Cable Side Raise:
    Tricepts Press Down:
    30 mins Tredmill:

    Friday:
    Lat Pulldown:
    Reverse fly:
    Leg Curl:
    Leg extension:
    Leg Press:
    Heavy Abs
    30 mins Bike

    I kinda want to keep some of the iso at least for a few weeks because they seen to be less intimidating and are good to quickly form at least some muscle memory used in compounds IMO.
    #12
    Scourge_of_God
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    RE: First time training a woman 2004/03/09 20:51:55 (permalink)
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    quote:
    Originally posted by Hardass

    Great feed back everyone I appreciate it... although, I think that this is a relativly light routine so I don't know where your coming from with the whole 4000 mg test thing.


    Sorry... At first glance, it looked like one of those routines that steroid bodybuilders are so keen on (few compounds, a billion isolations, high reps, low sets).
    quote:

    I am goign to drop the shrugs, decline cable flys, and the upright row. so its gonna look something like this...
    Monday:
    (3 x 12)
    DB Chest Press:
    Machine flies:
    DB Curls:
    Cable Curls
    30 mins on bike
    Light Abs

    Wednsday:
    (3 x 12)
    Overhead DB Press:
    Cable Front Raise:
    Cable Side Raise:
    Tricepts Press Down:
    30 mins Tredmill:

    Friday:
    Lat Pulldown:
    Reverse fly:
    Leg Curl:
    Leg extension:
    Leg Press:
    Heavy Abs
    30 mins Bike

    I kinda want to keep some of the iso at least for a few weeks because they seen to be less intimidating and are good to quickly form at least some muscle memory used in compounds IMO.


    I still don't like it, but it's an improvement certainly. There is also the question of psychology which I hadn't factored in (it's remarkably difficult to persuade newbie girls to even step in the weight room, let alone actually touch a barbell to do squats or bench). In any case, she should be able to make some not inconsiderable gains on any routine if she's a complete newbie.
    #13
    Steviewonder
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    RE: First time training a woman 2004/03/09 21:36:48 (permalink)
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    OMG i think bodybuilding for women is disgusting! (iam not being sexist) Comon! its not natural, men should only have big muscles not woman its revolting! But yes i understand you can do as you like ( just my point of view )
    #14
    kinkymisspinky
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    RE: First time training a woman 2004/03/09 22:26:24 (permalink)
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    eh?
    #15
    Scourge_of_God
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    RE: First time training a woman 2004/03/09 22:46:12 (permalink)
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    quote:
    Originally posted by kinkymisspinky

    eh?


    I know... 'L'infer, c'est les autres.'
    #16
    Robert
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    RE: First time training a woman 2004/03/09 22:57:59 (permalink)
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    erm..

    EDITED by rob, a bit stern with my opinions thier [B)]

    anyways, i think your wrong to start her off straight into weights:

    when my g/f started doing a some toning, she started out as i instructed, and that means safely. no womans pissy conective tissue is going to be up to the job of weightlifting, even light weights. get her doing some cardio[to remove fat+improve cardiorespiritory efficiency], core strength work [so she don't snap in half/buckle under the squat rack], calesthenics [improved conective tissue strength and elasticicty, and to some extent, muscluar hypertrophy] and conditioning work [to improve musclular endurance and work capacity] before you let her ANYWHERE NEAR weights.

    her safety should be top of the list. taking a few weeks to prepare her will go a long way to ensuring an injury free lifting career and instilling some good, solid training principles early on.

    rob
    #17
    Robert
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    RE: First time training a woman 2004/03/09 23:00:26 (permalink)
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    oh yeah, and you stretch, right?
    rob
    #18
    Scourge_of_God
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    RE: First time training a woman 2004/03/09 23:53:11 (permalink)
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    quote:
    Originally posted by Robert

    no womans pissy conective tissue is going to be up to the job of weightlifting, even light weights. get her doing some cardio[to remove fat+improve cardiorespiritory efficiency], core strength work [so she don't snap in half/buckle under the squat rack], calesthenics [improved conective tissue strength and elasticicty, and to some extent, muscluar hypertrophy] and conditioning work [to improve musclular endurance and work capacity] before you let her ANYWHERE NEAR weights.


    Mate - You know I've got a lot of respect for your knowledge of lifting and physical exercise in general, but this doesn't seem to make sense...

    You mean a woman's body is physically incapable of doing even the slightest amount physical exercise without practically disintegrating unless its been readied and prepared? That seems a little far-fetched to me - I would expect that only the the elderly or those recovering from a serious debilitating injury, a significant period in a coma or some condition causing sever muscular atrophy would have to worry overly about the issues you're talking about. (My apologies if this is the case with your gf. Please don't think I'm being funny if its not.)

    Obviously you can't start a newbie off by slapping a couple of plates on either side of a bb and telling them to squat, regardless of their sex, but a young(ish) woman of average fitness should be able to perform all of the main compound lifts on a light weight, even if she has no previous formal experience of lifting - If she can sit down and stand up, she can squat. If she can pick something off the floor, she can deadlift. If she can push something away from her, she can bench. If she can lift something over her head, she can shoulder press.

    Normal people have even a little informal experience of physical exercise from the tasks they have to perform in everyday life - It's not like she's been wrapped in cotton wool her whole life. Obviously, her body won't be able to handle much weight at all, hence my suggestion of giving her a few weeks instruction on the main lifts using just an oly bb (it's only 20kg), which will allow her body to start adapting to lifting weights and give her some time to focus on her technique. Even if the oly bar is too heavy (which I doubt) Hardass could have her doing the lifts with dumbells instead.
    #19
    Yib
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    RE: First time training a woman 2004/03/10 00:40:36 (permalink)
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    quote:
    Originally posted by Steviewonder

    OMG i think bodybuilding for women is disgusting! (iam not being sexist) Comon! its not natural, men should only have big muscles not woman its revolting! But yes i understand you can do as you like ( just my point of view )


    its kind of hard for a woman to look like a man regarding muscle...but most take it up to get a "toned" look...doesnt mean we will turn into huge monsters...ur allowed to have ur own opinion, but bro ur in a female bodybuilding section.....dont u think u just mite insult some of us, if not all.....take it easy in the future

    it may be revolting according to u, but id rather have lean muscle than be an overweight couch potato...
    #20
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