Workout routines suggestions for the Mrs! Help

[robspmc]

Hello All,

I'm looking for suggestions for my lady. She's going to start going to the gym and has asked me to put together a routine for her to hit the gym 3-4 times a week. She's in good shape, Flat stomach, DD's (implants), diet is really good. She wants to tone up her arms and legs and just get leaner. She's 5'5" and 135 pounds. I'm thinking cardio and some light weight high rep free weights and machines. Looking for some suggestions. Any and all help would be great. Thanks in advance for your help.

Rob

 

[SouthernLord]

Have her use compound free weight exercises and train as heavy as her form will allow. I hate seeing women at the gym doing 200 rep sets of kickbacks and concentration curls. Have her Squat, bench, dead, row, etc etc. PM Tatyana she can help you out.

 

[musclemom]

Have her use compound free weight exercises and train as heavy as her form will allow. I hate seeing women at the gym doing 200 rep sets of kickbacks and concentration curls. Have her Squat, bench, dead, row, etc etc. PM Tatyana she can help you out.

^^^ What he said.

We promise you, she will NOT look like a bodybuilder, seriously. She will get fit, she will lose body fat, she will build lean muscle in a feminine way, and she will strengthen her bones more than any calcium supplement.

 

[Azinine]

What they said.

Good luck trying to convince her to do it, though.

 

[djeclipse]

Have her use compound free weight exercises and train as heavy as her form will allow. I hate seeing women at the gym doing 200 rep sets of kickbacks and concentration curls. Have her Squat, bench, dead, row, etc etc. PM Tatyana she can help you out.

I read a few places that flat bench for women isn't good for them. Is this true or is it just another lifting myth?

 

[Azinine]

I suppose it could hurt if they lost control of the bar and either dropped it on their boobs of just brought it down in the wrong spot... Maybe that's where this came from (assuming it's a myth).

 

[djeclipse]

I suppose it could hurt if they lost control of the bar and either dropped it on their boobs of just brought it down in the wrong spot... Maybe that's where this came from (assuming it's a myth).

No, nothing to do with accidents while lifting, that could happen to anyone.

Something about the geometry of the woman's anatomy that makes it a bad lift to perform, they are at a mechanical disadvantage that could get them hurt during the lift or something like that.

 

[Azinine]

I see what you're saying. Well, I'll be interested to know if this is true or not since I'm trying to get my lady into the gym as well. I did a quick search on the subject and couldn't find anything saying that women shouldn't bench.

 

[ceo]

Tatyana would be a good one to get advice from on this.

Women's forum? How's that place been lately? MM?

 

[robspmc]

Thanks for all the help! You guys rock! I'm sure I have some more questions as she progresses.

Thx,
Rob

 

[musclemom]

No, nothing to do with accidents while lifting, that could happen to anyone.

Something about the geometry of the woman's anatomy that makes it a bad lift to perform, they are at a mechanical disadvantage that could get them hurt during the lift or something like that.

IMO, the flat bench of all free weight exercises is MOST heavily dependent on body geometry vis a vis mechanical advantage. And everyone knows that pound for pound lanky people do NOT do well on the bench. That being said, proportionately, a woman's arms and legs are LONGER than a man's, what I mean is, take a 5'7" woman and a 5'7" man and I'm willing to bet money she'll have a longer inseam than he does, same goes for arms.

Now combine that with the fact that the bench is also dependent on having good deltoid and triceps strength. I could see how just benchpressing without doing ancillary work could potentially get someone into a jam regarding tendon damage. But it's like anything else, listen to your body and work the assistance muscles, too. I've been benching for years and I've never been hurt.