Help me help a freind get into lifting

[crunky944]

So I'm trying to help my friend get into weight lifting, she has never lifted before, ever. She has no mind muscle connection or control over any muscle movement in the gym. I've started working with her on form for a few things, but I'm hoping I can get some ideas for exercises to start a complete beginner. Ideas?

[ShortNflexible]

Just make sure you don't give her too heavy of weights. You don't want to hurt her or even discourage her if she doesn't feel like she can do it.

[Xuaxace]

So I'm trying to help my friend get into weight lifting, she has never lifted before, ever. She has no mind muscle connection or control over any muscle movement in the gym. I've started working with her on form for a few things, but I'm hoping I can get some ideas for exercises to start a complete beginner. Ideas?

Basic compounds with a light weight to get her used to form. Squat, bench, millitary presses.... and for some reason woman seem to love lounges.

Woman and man aren't so different and usually what works for men, will work for a woman.


This would be the main differential IMO

According to what Rippetoe says in "Practical Programming", women do not having the same neuromuscular efficiency as men. This, women can use a higher percentage of their 1RM for more reps than men can.

For example, 10 reps with 70% of 1RM is heavy for a men, but medium for a woman.

[bluelifter]

My wife is looking to tone up and wanted some ideas on what to do. I started her on Allpro's routine and she's loving it. It revolves around compound movements and works on rep progression weekly, then weight increases every 5 weeks. It's a great way for a beginner to get used to the movements. Like one poster already said, she needs to start out with light enough weights to get used to the lifts and to keep from stalling out too quickly. Look at getting Rippetoe's Starting Strength book to have her learn how to do the compound lifts correctly. Starting Strength is another great routine, but like I said, my wife is digging Allpro's. Check out his sticky in the "workout program" section.

[GuyJin]

Whatever beginner programme you get her onto, make sure her form is perfect. The amount of weight shouldn't matter at all at this point; the performance should. Don't push her too much or coddle her too much, either; encourage her and you'll be surprised at what she can do. Give her time to adjust and she'll more than likely end up loving the training.