Basic woman's workout?

[sup]

Hello, im kinda new here, but I really am impressed with the quality of info on these forums. My wife wants to start working out, and I really have no clue how to setup a routine for her. I've searched the female forums here but couldn't find anything relating to a more 'tone/fit' look vs female bodybuilding.

She is in her 30's, 2 kids, currently doesn't work out at all (other than housework/yardwork). Her diet leaves alot to be desired (lots of carbs, etc).

NOW... she has freaky genetics and nothing really 'sticks' to her fatwise, other than she wants to get her ass and thighs more toned.

current stats:
5'5" 128# size 3-5 jeans.

she wants to stay slim, and is worried about "bulking up doing squats/lunges" so I call upon y'all to help me explain to her why this won't happen.

I thought to suggest a 2-3 day a week weight routine, moderate weights using compound basic exercises 8-20 rep range depending on the exercise, 2-3 days of cardio for cardiovascular health.

something like:

chest/tri:
flat bench
fly's
pressdowns
kickbacks

back/bi:
pulldowns
rows
curls
preachers

legs/shoulders:
squats/legpress
stiff-leg dead/ham curls
side-laterals/military press
bent rows

any thoughts on this?
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Thanks

 

[Sassy]

Welcome to the board!

The reason you don't see a basic woman's workout for "tone/fit" body on this board is because that is a myth. A woman's workout is the same as a man. The other myth is that a woman can bulk up like a man... this is NOT very easy for woman to do. A woman who is training with out taken extra hormones will not build as much muscle as one who is doing a cycle. Tell her not to worry about getting too much muscle.

I think most will recommend training a major muscle group and a minor muscle per day. For instance: Chest, back, quads, hams and shoulders are considered major muscles... tri's, bi's, traps, calves would be minor. There is no right or wrong way to break the groups down. It is a personal choice on which ones work for you or her.

I usually stick with 3 exercise per body part. 3 to 4 sets per exercise... the number of reps depends on what your goals are. If you are training heavy weight do 6-8 reps, and for lighter weights 8-12.

A basic route might look like this:

Day 1: Legs and abs
Day 2: Chest & Tri's
Day 3: Back & Bi's
Day 4: Shoulder & Traps

Plus some cardo a couple of days a week for 30 mins. I'd recommend keeping weight light and doing 4 sets / 8-12 reps.

Btw... she looks great.

 

[Sassy]

Exercises

Here are some basic exercise for each body parts. As you can see there are more than one exercise you can do, so this gives you some options. For example, working chest you can do different benches to hit different parts of the chest. You don't need to do three flat bench exercises like the bar, double bell and the machines, because you are just repeating the same exercises. Instead it is better to do different angled benches such incline, decline and flat. I hope that makes sense.

CHEST
Flat Bench (DB – dumb bells, SB – straight bar or machines)
Incline Bench (DB, SB or machines)
Decline (DB, SB or machines)
Pec’s (Flies – incline/decline or flat bench, cables or machines)

TRI’S
Dips (Roman Chair, 2 flat benchs or machine)
French Presses (DB or EZ-bar; seated or standing)
Nose breakers or close grip
Kick backs
Push downs on cables (SB, Ropes, etc.)

BACK
Chin-ups
Seated Rows (Cables or machines)
Bent Over Rows (T-bar, Smith-Machine, DB, or SB)
Pull Downs (Machines or Cables)
Low Back Extensions

BI’S
Standing Curls (DB, SB, EZ-bar or cables w/ straight bar)
Preacher Curls (DB, SB, EZ-bar, machines or cables)
Hammer (Reverse) Curls (DB, SB, or Ez-bar)


LEGS
Quads
Squats (squat rack, squat machine or smith-machine)
Leg Press
Leg Extensions

Hams
Dead Lifts
Leg Curls
Reverse Curls or standing curls

Calves
Seated Calf Raises
Standing Calf Raises

Abs: 3 or 4 exercises (crunches on the floor, cable or bench, ab machines, hanging leg raises, or roman chair)

Shoulders
Shoulder Press (DB, SB, or machine)
Side Laterals (DB, machine or cables)
Front Laterals (DB, SB, Cables)
Rear Delts (DB or machine)

Traps
Shrugs (DB or SB)
Up Right Rows (EZ-bar, SB, smith-machine or cables)

 

[Stacy27]

That is really good information. May I just ask what the difference is in lifting heavy/light weight. It's better to lift heavy to burn more fat right?

 

[oldfella]

Good job there Sassy, on the money. Sup, all I will add to this is she needs to lift heavy and hard. A great body has to earned. Walking around the gym, choking the shit out of 4lb Dumbells doing 20 reps will get her nowhere. You are on the right track coming here for advice/. I train and have trained hundreds of women in my gym. I encourage hard heavy workouts and exercise selection is the same, male or female. if you do not have a training partner why not take her on as your training partner. From the pics she has a very pleasing shape and hard training will begin to show up very quickly in shape and tone. Nice legs and ass BTW (respectfully). Just ned to hit the top half hard to give her the overall package. Good Posts there SASS!

 

[Dad]

Nicely done Sassy!

Stacy, the reason you want to lift heavier, as opposed to high (20+) reps with really light weight, is that heavier, harder work will build more muscle. Muscle is metabolically active, burning 25+ calories per pouind per day just sitting there.

So, for example, with an extra 5 lbs of muscle, you're burning 125+ extra calories a day, just as a function of having that extra muscle mass. Not to mention the advantages that training heavier has on bone density, etc.

 

[sup]

Thank you all for the great advice. My next problem is to convince her that she will look better with a few extra pounds of muscle. Right now she doesn't want to get any 'bigger', if anything she wants her legs smaller.

I workout with another PM boardmember, and with 2 kids, daycare would be expensive. that being said, I'm going to try and call upon the grandparents for free babysitting a few days a week so I can at least help her with the weight routines (as nice as her ass is. watching her do 30 min of cardio doesn't sound like alot of fun, esp since I wouldn't be able to touch ....)

I was thinking 8-15 reps, sometimes up to 20 (much like my routine) would probably be best until she starts seeing results, then she can decide how far she wants to take things (Ive been showing her pics of Scorpio/Islandgirl et. all trying to get her motivated and to show her that women bodybuilders can be sexy as hell) so.. we shall see.

I'm assuming the usual supplementation routine is advisable. i.e. multi vit/min, aspirin, 1-1.5g protein/lb..... I use creatine, is that also advisable for women?

Is there anything special that women should take (such as extra calcium/iron or whatnot?)

Thanks again for the great advice.

 

[Dad]

Multi vitamin/mineral is all, perhaps with a bit of extra iron - virtually all supps are a waste fo money.

 

[rl3355]

we can all go home Sassy's on the board...lol... Program looks good. Nice job.

 

[OuchThatHurts]

Also something to consider is that she's in her 30's. Heavy training can help counteract her natural tendency to lose bone density. As far as a rountine, what a awesome chunk of info from sassy on this one!

Also, and this has to be said... For someone who's had 2 kids and is in her 30's without ever having had formal training, she looks damn good! Fantastic really. With a good program as listed here and a carb-conscious diet, hell, she could be where she wants in a 3-6 months. I know and help a lot of women who would LOVE to start from where she is. Low bodyfat and nice frame. Good genetics, good for her. Those look more like after shots than before's. Honestly.

 

[rl3355]

Also, and this has to be said... For someone who's had 2 kids and is in her 30's without ever having had formal training, she looks damn good! Fantastic really. With a good program as listed here and a carb-conscious diet, hell, she could be where she wants in a 3-6 months. I know and help a lot of women who would LOVE to start from where she is. Low bodyfat and nice frame. Good genetics, good for her. Those look more like after shots than before's. Honestly.

I was thinking the same thing. Great starting point.

 

[sup]

OTH - yeah I know, she has very lucky genetics to stay so damn lean all the time. I mean she 'literally' will eat a chocolate satin pie a week for a month and loose weight..

I talked things over with her and Im going to start her slow with 2 exercises per body part 3x a week, then gradually expand up to sassy's routine. I don't want her to get flaming sore after the first day or two and give up on this especially since she's never really done any type of weight routine before.

 

[oldfella]

OTH - yeah I know, she has very lucky genetics to stay so damn lean all the time. I mean she 'literally' will eat a chocolate satin pie a week for a month and loose weight..

I talked things over with her and Im going to start her slow with 2 exercises per body part 3x a week, then gradually expand up to sassy's routine. I don't want her to get flaming sore after the first day or two and give up on this especially since she's never really done any type of weight routine before.

Sup for what it's worth I train hundreds of women at my gym. Start her off on two bodyparts three exercises for each. Keep the weights low and I mean low. Get her started on Sass's routine from now. She will be a bit sore anyway. The quicker she gets conditioned for heavier training the better. I have been doing this for years my friend. I do not want to make your wife too sore, but do not pussy foot around, get on with it. Just keep it very light weights for starters!!

 

[sup]

Oldfella - ok.. will do

 

[Sassy]

What did ya'll think I was just born looking this way? I actually had to lift a few weights... Being one of the few women bodybuilders in my gym, I've spend many years training with guys... and I've picked up a few things from them. Since I started competing, I haven't been able to find a male workout partner.

I guess I should have clarified the difference between heavy and light... however, it's kind of hard to do because I have to reference point to what she is already lifting. The only thing I can tell you is to tell her to do every set to the point of failure for the best results. If she does 12 reps it felt "easy" or "light" and the muscles didn't get that "pumped" feeling, then she needs to go up on her weights. In general I try to go up on my weight every set. This is not always possible every set or every week. There will be some weeks you will be stronger than others. She should be at failure on 8 to 10 reps. I'd say if she can get 12 reps, she needs to increase her weights.

I'm with oldfella... walking around doing the little pink 5 lbs weights is not going to do it for anyone.

 

[sup]

Sassy - thanks so much for your help.. if the babysitting comes through she starts this evening with me. since im on a mwf, chest/tri, back/bi, legs/shoulders routine im going to start her on the same thing.

so tonite for her is chest/tri

flat bench
incline bench
dips/dip machine
skullcrushers
pressdowns
kickbacks
abs

We already talked over lastnite proper form etc so hopefully she can jump in and develop this as a new hobby.

 

[getinbig]

all i have to say is your wife is in awsome shape already. she doesnt need much workat all. just staying in that shape would be awsome i would think. especially after having two kids

 

[sup]

Day 1 in the books, things came up monday so today was a make up day.

SHE KICKED ASS!!

reps were 7-12 range

flat bench dumbell presses 3 sets
incline bench dumbell presses 3 sets
skullcrusher superset w/ close grip bench 3 sets
tri pressdowns 3 sets
captains chair reverse crunch 3 sets

20 min of cardio and we were both beat.

she even tried and did 8 reps of bench dips (trying them out since I did them for my tri workout and they will be added in a week or 2 once she is better conditioned).

Once she learned how to dump a weight if needed, and lost her fear of the weights hitting her she really pushed hard.. esp at the end ("that was too easy, add 10 pounds to the pressdowns" *boggle*)

on the way home she asked "So was that a heavy workout like Oldfella said to do?"

now to get her to register for this forum ......

as a bonus, now I can oggle the 'gym hottie' without getting in trouble!

Thanks to everyone for all the help!

 

[oldfella]

Damn, if she kept pushing up the weight she will be f***ing sore. I meant heavy after a break in period......not straight out of the gate. Keep the weights light for her first couple of workouts then unleash the beast!! But sounds good and she enjoyed it. Good stuff!!

 

[alan1973]

I read the starter on this thread and it made me wonder, WHY do women think they can get bulky?
they lack the testosterone to do it. the only ones that are bulky are the chicks using all kinds of virilizing (sp) gear.