OK ladies...I could use your help

[alphaIII]

Need help getting my girlfriend started with weight training

I was hoping I could get some advice from all of the women here, as you'd probably have a better idea than I do.

My girlfriend is interested in going to the gym with me, and I'd like to get her to start weight training, but I know I have to be careful not to kill her right away or she'll never want to go again.

She's never really had a regular workout plan, and when she has worked out, it's usually some cardio (treadmill, bike) or abs and a few exercises with a small set of dumbells. She does have a reasonable sense of nutrition, and eats fairly well. I think working out will help her fine tune her diet a bit more.

So I need some help with setting up a 2 day lifting program for her. I train 4 days a week, so if I can get her to lift 2 and do cardio 2, I think that'd be great for her. If she can get into it and stay motivated, then I'd like to get her on a 3 day split, while still getting cardio in 2-3x a week.

To start out, I think heavy compound exercises might be a bit much, so while I'm a huge advocate of squats and deads, I think I'll hold off on putting her through that pain just yet.

And I should point out...she is a slender girl naturally, but she wants to tone up. She's very interested to see just how she could look with some effort...so her goals are simply...be lean and tone. She's not looking to get strong or build alot of muscle...just be happy with her body.

 

[alphaIII]

So how would you divide things into a 2 days split?

Perhaps:
Day 1: Chest, Shoulders, Arms
Days 2: Back, Legs
and abs on whichever day has less volume

Or would you go full body 2x a week?

I was thinking maybe 2 sets per exercise, in the 8-10 rep range, with around 10-12 sets total per day. Enough, too much?? God it's been so long since those days of just starting, I'm a terrible judge.

As far as exercises, I was thinking:

Chest: Incline dbell press AND/OR cable fly's
Shoulders: Dbell military press AND/OR Dbell lateral raises
Tri's: Cable Pushdowns
Bi's: ez or straight bar curls (yes we have a 20lb straight bar)

Abs: swiss ball crunches + lying leg raise OR hanging knee raises

Legs: Leg press, hamstring curls, calf press
Back: seated rows, lat pulldowns

For now, I'd be focusing on dbell or cable/machine exercises with her, and avoiding the compound barbell exercises for now.

Feel free to tear this regimen apart and rebuild, as I admit I have no real idea where to begin with her. My style is lifting is just not fitting for a beginner with completely different goals.

Thanks in advance for all of your help.

 

[wlmcrae]

Pick up a copy of Body for Life by Bill Phillips. It lays out weight training for newbies, as well as the nutrition program you'll need for cutting. There's a note in there on how to use it to bulk as well. For the real detail, get Burn the Fat, Feed the Muscle e-book by Tom Venuto.

Make sure she's eating enough, clean and getting the calorie count for her goals.

Split - to start with:

Upper - Reps: 3x12, raising weight to maximal lift on last set.
Chest (DB Flyes, DB Bench Press, etc.)
Back (DB Pullover, DB Rows, BB Rows, etc.)
Shoulders (Bent Over Raises, Side Raises, etc.)
Bis (Hammer Curl, Bicep Curl)
Tris (Bench Dips, OH Press)

Lower - Reps: 3x12, raising weight to maximal lift on last set.
Quads (Heel Raised Squats, Leg Extensions, etc.)
Hams (SL Deadlifts, Sumo Squats, etc.)
Calves (Angle Calf Raises, One Leg Calf Raises, etc.)
Abs (Crunches, Oblique Crunches, etc.)

This should get one in and out of the gym in 30-25 minutes after she gets used to the routine. Body for Life uses a 1/2 pyramid with compound lift set/rep scheme (12/10/8/6/12 - 12 on new exercise) which could be a good try when she wants to change stuff up.

 

[Tatyana]

I find that women LOVE training legs, and she could train with you.

Compounds are great, and I have trained with men who lift substantially more than I. The loading and unloading of the plates becomes a skill, and a bit of the workout.

If you want her to train things like squats and deadlifts with her, just start out lighter with higher reps, and make sure she is using proper form.

I fell in LOVE with bodybuilding when I realised that I didn't have to do tons of cardio to stay lean, and have a better shape as well.

 

[Daisy_Girl]

^^^^ LOL, I HATE training legs! I mean, HATE HATE HATE. Luckily, I never have had to train them in the traditional sense.

 

[Tatyana]

^^^^ LOL, I HATE training legs! I mean, HATE HATE HATE. Luckily, I never have had to train them in the traditional sense.

I have to get psychologically prepared for heavy day on legs, cause I know it will be painful and a bit nausea inducing

Love how I feel after, and the effect though.

 

[Sassy69]

Its a good leg day if you yak afterwards!