oneeightyseven
06-16-2008, 08:13 AM
so im going to the gym today with this lady friend of mine and all she does is cardio an she asked whats some stuff she can do. what sort of stuff should i suggest as her first strength training day?
nicoledominique
06-16-2008, 08:31 AM
First things first...you basically have to teach her the basics. Things like squats and lunges...are gonna have to be bodyweight only. She needs to learn proper form first and foremost. For exercises where you need to use weights, use very light weights, so that she can get her form down and feel comfortable doing it. Explain to her that when she is more comfortable she can and should lift heavier, but first she needs to learn the exercises, proper form and what they do. You will have to explain what each exercise does (which muscles it hits, and what it will achieve.
Here is a list of basic exercises that you can teach her (not all in one session!):
LEGS:
Bodyweight squat
Bodyweight lunge
Leg press
Extensions
Stiff legged dead lift
Leg Curl
CHEST
DB bench press
DB flyes
Pec Machine
DELTS
DB shoulder press
Lateral raises
Front Raises
Bent over rear delt raise
Upright rows
BICEPS
DB Curl
BB Curl
Cable Curl
TRICEPS
Behind the neck DB extensions
Kickbacks
Bench dips - start with her feet on the floor
Pushdowns
BACK
Lat pulldown (to front, not back)
One Arm Row
BB Row
Seated Row
Hyperextenions
Of course, this is just a really basic list...and there are TONS more exercises, but it's a start....once she is more comfortable you can add things and switch it up...but teaching someone how to lift can be really challenging as you will soon find out...don't do too much too fast or she will get discouraged. Get her working out on a split program so she can concentrate on different muscle groups on different days....Good luck...