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View Full Version : Workout program for my wife??????



Eric_FXST
10-04-2004, 12:12 PM
So, this is completely new to me.
My wife, now 2 weeks after our second child, finally has realized the benefits of weight training. Up until now, she has been a gung-ho advocate of cardio training only. I guess she has noticed that 9 months of me lifting weights hasn't turned me into a colossal giant(wait a minute...HEY?). But, they have gotten me in much better shape- physically and mentally.

Anyway, I am thinking of getting her on a complete body workout that will last about one hour total, 3 days weekly. I'll probably script something like this:
M- Weights
T- Cardio
W- Weights
Th- Cardio
F- Weights
Sat/Sun- Various cardio

A full-body workout will probably be:

Squats, SLDL, Calf raises, Flat bench, Dips, Chins, DB Rows, Seated Rows, Tricep pressdowns, E-Z curls, Crunches

It would be in that specific order with 1 warm-up set, 3 working sets/8-12 reps. Thoughts?

I will be doing plenty of searching in here for female full body workouts, so please spare me with the atypical 'try searching' answer.

I am just interested in what has worked for some of your when just starting out. I figure in about 6 months, I can then put her on my split.

Looking for some insight.

Thanks!
Eric.

Laurie
10-04-2004, 12:57 PM
Congratulations to you both!

Go down to WildBuffCat's "training" advice to the newbie here:http://forum.bodybuilding.com/showthread.php?s=&threadid=290201

Just start her out with lower weights to learn proper form and getting her body used to lifting freeweights. Be sure to have her stretch thoroughly first for warmup. Have her start out with light weights if she has never done this before. If she was so gungho about cardio before....I believe she will find lifting freeweights will be fun too.

When I found lifting in a college women's strength class, I never did any cardio myself. Just lifted moderately heavy weights for 4 sets of 10 reps with a minute's rest between each set. Did this as a three day split for an hour to 90 minutes. Did this for a year and dropped several inches while building muscle strength. No, she will not look like a female "Arnold", women do not have enough testosterone for that. But we will get into shape by losing the fat and building muscle. Like you, it will help her mentally (get through those "postpartum blues" better) as well as physically. Most women need good upper body strength...and it will come in handy raising and chasing two children.

Eric_FXST
10-04-2004, 01:27 PM
Congratulations to you both!

Go down to WildBuffCat's "training" advice to the newbie here:http://forum.bodybuilding.com/showthread.php?s=&threadid=290201

Just start her out .....
Laurie, many thank-you's for the fantastic, well-thought response.
Rep points for you, for sure!

moody_weasel
10-05-2004, 12:23 AM
Squats, SLDL, Calf raises, Flat bench, Dips, Chins, DB Rows, Seated Rows, Tricep pressdowns, E-Z curls, Crunches

It would be in that specific order with 1 warm-up set, 3 working sets/8-12 reps. Thoughts?


All of that in just one workout?
That would be overdoing it.

Eric, you mentioned that you were looking into female workouts, have you checked out Krista's site yet?

http://www.stumptuous.com/weights.html

Eric_FXST
10-05-2004, 08:06 AM
All of that in just one workout?
That would be overdoing it.

Eric, you mentioned that you were looking into female workouts, have you checked out Krista's site yet?

http://www.stumptuous.com/weights.html
Hah! Actually I just thought of that 10 minutes ago as I was browsing sites I had visited in the past week.
Her site is great! I'll definitely have to pass it along it my wife.
Plus, she has a physique that would not intimidate, actually impress, my wife.
Heck, I am very impressed with her squat form!!!