Need help setting up a routine for my mom

[Cobin]

This is a full body routine she has:

Abs
Squat ( with dumbells )
Plie Squat
Leg extension
Pulldowns
Bench Press
Dumbell Fly
Sideraises
Shoulder Press
Bicep Curl
Tricep Kickback

2 sets of 10 reps 2/3 times a week.


Hows this sound, should I set her up with a 3 day split chest/tris back/bi shoulders/legs? Low volume 3 sets each excercises rep range 12-8? Any help is much apreciated.

Goals are to lose weight ( not much ).

 

[Cobin]

Also should I add some incline chest work in? I am really clueless to setting it up for a female, theres no shrugs in that routine and I would like to add those, and she has arthritis so how could I build her grip strength up and make it stronger? I know a few ways but I don't know if she wants to hang on her fingers untill she fails. : ) Or holding onto dumbells untill her wrist gives way. I really need help, I love my mom and really want to help her. Thanks all.

 

[Hannibal]

You would get many replies if you posted this on the Women's Board. Many knowledgeable ladies there...

 

[Cobin]

I don't think her gender has as much to do with the routine as her age. Women can train just like men, but for "mom" I would want to know her height, weight, body fat, bone density, supplements she's taking, if she's been through menopause, joint health, previous injury or illness, current fitness levels, etc...

I don't think I can give half of that, height 5ft, weight no idea estimated 120-130? Shes not fat at all, just wants to get a better level of fitness and lose alittle weight. No supplements at the moment, i know females can lift just as men do but I don't that would work to well for her. Shes just trying to get back into shape with some cardio and weights. If I presented her with a PL routine I think she'd turn me down. Thanks spatts.

 

[Gladiola]

I'm used to working with newbies & women (been an aerobics instructor for over 4 years - teach at some all women clubs, work with a lot of the wanna-be-toned cardio queens).

Be happy to help after we get more info.

Just as important as height & weight is What does she do NOW/what has she BEEN doing? The routine I would recommend for someone morbidly obese & totally sedentary for years would vary greatly from someone moderately overweight & moderately active.

 

[Cobin]

I'm used to working with newbies & women (been an aerobics instructor for over 4 years - teach at some all women clubs, work with a lot of the wanna-be-toned cardio queens).

Be happy to help after we get more info.

Just as important as height & weight is What does she do NOW/what has she BEEN doing? The routine I would recommend for someone morbidly obese & totally sedentary for years would vary greatly from someone moderately overweight & moderately active.

Shes not obese , just sedentary over the last few years. Currently doing nothing. Shes gonna start doing cardio this week and weights in the near future.


I was gonna supplement her with a Flax/Fish Oil and a Multi vitamin. Anything else you suggest?

 

[Cobin]

Cobin, could I move or copy this to womens for you? You'd get some GREAT response over there.

I made a new post there, but if you want to delete it and move this I wouldn't mind at all, or just delete this one and I will get my replies over there. Thanks spatts.

 

[Cobin]

When I asked about supplements I was also talking about things like estrogen or any other prescribed medications.

Sorry about that spatts, shes not on anything really, as far as medication goes.


You think a full body routine 3x a week would be good? like the one I posted or different? Thanks

 

[Cobin]

I wouldn't make her training any different in terms of split. Conditioning will determine intensity, but she may need more recovery time. I'd do a 3 or 4 day split...something basic like push/pull/legs, and leave a day between each. The sets and reps she can handle will be determined over the course of weeks by trial and error. Try to avoid movements that will put alot of undue stress on her joints. Get her in the free weight room. Even if she picks up 5 pound dumbbells, she will benefit from the balance, coordination, and stability she gains from them. Not to mention the pleasant and motivational view she might find in there.

Thanks spatts, that was my plan free weights, squats with dumbells stuff like that just to have her get a feel for excercising again.

 

[Cobin]

Make sure her squat form is dead on. She doesn't need any lower back, knee, hip stress. Keep the knees over the ankles. You know the deal...

Thanks again spatts, if I have any other problems with something else I will be sure to come see you first. Apreciate it.