Female Weight Training

[lil john]

Wonder if you guys no much about female training or is it even any different to how a man would train.

My finance is looking to get a bit healthier and has started a eating plan thingy. Now she isn't looking to loose lots of fat necessarily as she has no issues with how she looks, it purely for health as she is quite ill on morphine and gabapenten medication.

She is intrested in doing some weights. She was concerned she would start build muscle and traps etc but as far as I'm aware its a lot more dofficult for women to build pure muscle anyway? Especially won't be easy to see unless shredded?

So what I'm thinking is with the stuff at home, a simple full body session couple times a week to see if she likes it, using the main 4 lifts. And then some core work.

I'm a bit unsure about rep ranges. Should I have her initially do more a normal 3x8 get into the groove or like I did a 3x5 then later into a 8x3 or 5x3. Any thoughts or point us in direction of some articles?

[samurai69]

its pretty much same thing, most women feel the muscle firm up and think thats muscle bulk, but look at all the women of crossfit and other weight training and they are all lean and strong,..... look how hard guys train and take gear etc to look big and they have natural test levels higher than a womans

i would stik with an 8 to 12 rep range as heavy as possible and stick to the big compound exercises military press, deadlift, row, bench press and squat...... you cant go far wrong with that, add in planks for a good lean core

but expect feedback saying i am bulking up as soon as the muscle starts to harden


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[Cookie]

Agree, there is a lot of misinformation/confusion out there with women that if they start to lift weights they'll suddenly look overly muscled. We all know how hard it is for men to add pure muscle & for women its going to be slightly harder due to their genetic make up.

The key is to find what she enjoys doing so best thing is to let her try as many different exercises & styles of lifting/exercising as you can so she can feel comfortable doing what she is doing.

[lil john]

Yeah the research and thoughts I've had seem to echo what you guys say.

I need a squat stand or somthing though so she can see if she likes them/ to do squats and press from rack.

She does seem very keen, which is nice

[samurai69]

Yeah the research and thoughts I've had seem to echo what you guys say.

I need a squat stand or somthing though so she can see if she likes them/ to do squats and press from rack.

She does seem very keen, which is nice

squats will take time, she will need to learn good form and also be comfortable with bar on neck, so positioning it is important (i would suggest the same technique as is used for proper use of the yoke in strongman

[lil john]

Yeah, is weird at first aint it. Took me a while to get a comfortable and a position I felt could squat with. One of those oiling the groove things.

Is why want to get some stands so she can get used to them as are the king of lifts. Though I am slightly biast towards deads haha