Help my wife...

miplank · 10-06-2008, 10:04 PM

My wife wants to start weight training with me as opposed to only doing cardio. My problem is I don't know what training routine to start her out with. I'm sure its probably the same as mens workouts, but I could be wrong. I have no idea how many sets/reps, etc are good for woman.

So if someone could put together a workout routine, or a sample that would be great.

jenscats5 · 10-06-2008, 10:09 PM

She can do the same lifts you do, albeit with a lighter weight.....

If she's just starting out, teach her the moves with good form.....

miplank · 10-06-2008, 11:24 PM

The same # of reps and sets?

sassy69 · 10-06-2008, 11:44 PM

A good basic program is 3 sets of 10-12 where the reps are intense (i.e. not flapping around and looks easy just going thru the motions), tight form, full extension/contraction at a weight that makes her work but not lose form.

Big Sky Guy · 10-07-2008, 03:45 AM

+1 to Sassy and Jens.

Nothing substantially different than what you do as far as lifts. Reps should stay fairly high 10-15 in the beginning as she learns proper lifting techniques.

I love lifting with my wife as she is one of the few women I know (outside of the boards) that isn't afraid to grind out a rep and break a sweat during a workout!

trivial · 10-07-2008, 08:25 AM

Remember that if she's not used to training, her first workouts are gonna KILL a couple days later from DOMS. Prepare her mentally for it, and don't push her too hard at the beginning or she might become discourged.

miplank · 10-07-2008, 12:15 PM

Thanks guys!

miplank · 10-07-2008, 12:15 PM

and gals!

Beverly McD. · 10-07-2008, 12:48 PM

Quote:

Originally Posted by trivial

Remember that if she's not used to training, her first workouts are gonna KILL a couple days later from DOMS. Prepare her mentally for it, and don't push her too hard at the beginning or she might become discourged.

And for Brownie Points, throw in a massage

Big Sky Guy · 10-07-2008, 01:28 PM

Quote:

Originally Posted by Beverly McD.

And for Brownie Points, throw in a massage

Bev- For The Win!

Blut Wump · 10-07-2008, 02:48 PM

There's really no need for her first week or two to lead to crippling doms. Keep the workouts very, very easy, almost to the point where she's playing with the weight but enough that she has some reasonable resistance. You should go a shade heavier session to session.

She's going to be a little sore but there's no benefit whatsoever in pushing her to the point that she has major muscle aches for the rest of the week. I'd even suggest that it's counterproductive in any respect anyone cares to consider. One should always tailor a workout to the subject's level of conditioning.

jenscats5 · 10-07-2008, 06:25 PM

Quote:

Originally Posted by Blut Wump

There's really no need for her first week or two to lead to crippling doms. Keep the workouts very, very easy, almost to the point where she's playing with the weight but enough that she has some reasonable resistance. You should go a shade heavier session to session.

She's going to be a little sore but there's no benefit whatsoever in pushing her to the point that she has major muscle aches for the rest of the week. I'd even suggest that it's counterproductive in any respect anyone cares to consider. One should always tailor a workout to the subject's level of conditioning.

Exactly! Great point!

10-12 reps per set is a good starting point.....as she becomes more advanced she can play around with all sorts of tweaks....

sassy69 · 10-07-2008, 07:23 PM

Also HIGHLY recommend a decent 5-10 min warmup (e.g. bike, treadmill, just jogging a few laps, whatever) and stretch for cool down. It goes A LONG WAY towards working w/ DOMS. Also DOMS tends to hit the DAY AFTER the day after you start -- so, especially for sore legs, its good to keep moving on those following days - the less mobile you are, the more the stiffness sets in. Some light walking cardio on the following days is good just to keep things warm & limber.

makavelli · 10-10-2008, 05:31 PM

Women can do the exact same program guys do. Our hormones and diet are what make us "bulk up" or "get lean".

10-06-2008, 10:04 PM	#1 (permalink)
miplank AF Member Join Date: Oct 2008 Posts: 65 Rep Power: 4742	Help my wife... My wife wants to start weight training with me as opposed to only doing cardio. My problem is I don't know what training routine to start her out with. I'm sure its probably the same as mens workouts, but I could be wrong. I have no idea how many sets/reps, etc are good for woman. So if someone could put together a workout routine, or a sample that would be great.

10-06-2008, 10:09 PM	#2 (permalink)
jenscats5 Some Phase of Irritated Join Date: Feb 2007 Location: Propagating some felonious BS Posts: 3,815 Rep Power: 108079	She can do the same lifts you do, albeit with a lighter weight..... If she's just starting out, teach her the moves with good form..... __________________ Peanut Butter is a RIGHT, not a privilege! To Cook is to Create, and to Create well is an act of integrity and faith. Chicken....tastes like candy if candy were a chicken.

10-07-2008, 08:25 AM	#6 (permalink)
trivial heart like a maniac Join Date: Feb 2007 Location: Clearwater, FL Posts: 4,959 Rep Power: 313794	Remember that if she's not used to training, her first workouts are gonna KILL a couple days later from DOMS. Prepare her mentally for it, and don't push her too hard at the beginning or she might become discourged. __________________ Funny bodybuilding tees, tanks and hoodies at www.wittystees.com Triv's Photo Album Bio First Comp Pics Fluffy Pics My New Log

10-10-2008, 05:31 PM	#14 (permalink)
makavelli Gold Member Join Date: Sep 2008 Posts: 178 Rep Power: 27972	Women can do the exact same program guys do. Our hormones and diet are what make us "bulk up" or "get lean". __________________ Coming soon www.danieldegrande.com

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10-06-2008, 11:24 PM	#3 (permalink)
miplank AF Member Join Date: Oct 2008 Posts: 65 Rep Power: 4742	The same # of reps and sets?

10-06-2008, 11:44 PM	#4 (permalink)
sassy69 Super Moderator Join Date: Feb 2004 Posts: 7,560 Rep Power: 347519	A good basic program is 3 sets of 10-12 where the reps are intense (i.e. not flapping around and looks easy just going thru the motions), tight form, full extension/contraction at a weight that makes her work but not lose form.

10-07-2008, 03:45 AM	#5 (permalink)
Big Sky Guy Join Date: Feb 2002 Location: MT Posts: 2,690 Rep Power: 311492	+1 to Sassy and Jens. Nothing substantially different than what you do as far as lifts. Reps should stay fairly high 10-15 in the beginning as she learns proper lifting techniques. I love lifting with my wife as she is one of the few women I know (outside of the boards) that isn't afraid to grind out a rep and break a sweat during a workout!

10-07-2008, 12:15 PM	#7 (permalink)
miplank AF Member Join Date: Oct 2008 Posts: 65 Rep Power: 4742	Thanks guys!

10-07-2008, 12:15 PM	#8 (permalink)
miplank AF Member Join Date: Oct 2008 Posts: 65 Rep Power: 4742	and gals!

10-07-2008, 02:48 PM	#11 (permalink)
Blut Wump The Venerable Wump Join Date: Feb 2007 Location: UK Posts: 7,435 Rep Power: 391443	There's really no need for her first week or two to lead to crippling doms. Keep the workouts very, very easy, almost to the point where she's playing with the weight but enough that she has some reasonable resistance. You should go a shade heavier session to session. She's going to be a little sore but there's no benefit whatsoever in pushing her to the point that she has major muscle aches for the rest of the week. I'd even suggest that it's counterproductive in any respect anyone cares to consider. One should always tailor a workout to the subject's level of conditioning.

10-07-2008, 07:23 PM	#13 (permalink)
sassy69 Super Moderator Join Date: Feb 2004 Posts: 7,560 Rep Power: 347519	Also HIGHLY recommend a decent 5-10 min warmup (e.g. bike, treadmill, just jogging a few laps, whatever) and stretch for cool down. It goes A LONG WAY towards working w/ DOMS. Also DOMS tends to hit the DAY AFTER the day after you start -- so, especially for sore legs, its good to keep moving on those following days - the less mobile you are, the more the stiffness sets in. Some light walking cardio on the following days is good just to keep things warm & limber.

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