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Training a female suggestions?

Neddysmith

Neddysmith

Standard kunce
Hey Guys,

I have been asked my a female friend to train her and help her out.

First off I am not a qualified PT or anything like that, she knows this and is fine with it, just going to do some training with her and show her the ropes and setup with a program etc and some advice to get her started. I also know training a female should be no different to training a male.

She wants to drop a few KGs and tone up after some time off travelling Europe etc and get back into shape.

She loves the weights which is always makes things easier.

So I was thinking maybe a 3 or 4 day full body routine, 2 days on 1 off 2 on, with maybe some light cardio on off days. and maybe as she gets used to things 5 - 10 mins of HIIT at the end of her workouts.

thoughts or suggestions?
 
she did offer, but I declined, if anything she will just be paying for my casual gym membership when I train with her or something similar...
 
I might give someone general advise and point them in the right direction but I wouldn't train them.

You will get the blame for everything.

If they don't lose weight it's your fault even if they are eating a family pizza and a cake for dinner.

If they injure themselves it's your fault even though they were doing an exercise you didn't tell them to do.

It's your fault when they are not motivated enough to not want to go to the gym.

It likely won't be fun and most people won't listen to you and end up doing their own thing anyway.

Just my opinion.
 
Unfortunately this can be true sometimes but as always it's down to the individual.

Cant count the number of times I've sacrificed my own time helping out people who 'ask for advice on diet and training' doing a program and diet and the person doesn't even start.

Even had a dude on here I wrote up a program for etc.. 'wanting to bulk up' done and excel spreadsheet etc.. tips on where to find good technique etc.. (he wasn't a member at a gym) and barely got a thanks.

Suffice it to say he aint a regular.
 
Most of the chicks I have seen train with a trainer and look happy doing it, are the ones who start off (after the requisite warm up) with 1 or 2 compound exercises (squat, deadlift, bench - but always with dumbells, hardly ever with BB) followed by some isometric work (eg dips, pulls - vertical pullups or on an incline ie, smith machine, pushups, ab roll outs/planks), ending with mobility wod and dynamic stretching. HILT tacked on later depending on skill level like you said.

This works for those who like to be seen lifting stuff (especially with bumper plates because they look huge and makes them look bad ass even touching that shit), yet at the same time appeals to their yoga loving side so that she can facebook her friends about the awes calisthenics and stretch work she has just done with the sexy buffed up trainer.

If she is motivated enough to 'tone up' and 'lose flab' then she would be more inclined to listen to your persistent advice about eating correctly, more so than someone who rocks up to the gym due to a family intervention after catching her with 2 cheesecakes hidden under the bed.

Neddysmith said:
OK well, I declined "cash" payment.....:D:D
Click to expand...

Now that's more like it!! Approved.
 
Last edited:
Neddysmith said:
Hey Guys,

I have been asked my a female friend to train her and help her out.

First off I am not a qualified PT or anything like that, she knows this and is fine with it, just going to do some training with her and show her the ropes and setup with a program etc and some advice to get her started. I also know training a female should be no different to training a male.

She wants to drop a few KGs and tone up after some time off travelling Europe etc and get back into shape.

She loves the weights which is always makes things easier.

So I was thinking maybe a 3 or 4 day full body routine, 2 days on 1 off 2 on, with maybe some light cardio on off days. and maybe as she gets used to things 5 - 10 mins of HIIT at the end of her workouts.

thoughts or suggestions?
Click to expand...

1. How skilled is she?

2. If she hasn't exercised for sometime don't kill her on the first session

3. just use 5 or 6 exercises to start with, no dead's yet

4. work her every day and only start progress when you think her tech is good

5. after a time of good progression add #2 workout include dead's here

The way I'd generally work a women is with lighter weight and higher rep's, moving quickly between sets for the cardio/metabolic effect.
 
Bazza20 said:
I might give someone general advise and point them in the right direction but I wouldn't train them.

You will get the blame for everything.

If they don't lose weight it's your fault even if they are eating a family pizza and a cake for dinner.

If they injure themselves it's your fault even though they were doing an exercise you didn't tell them to do.

It's your fault when they are not motivated enough to not want to go to the gym.

It likely won't be fun and most people won't listen to you and end up doing their own thing anyway.

Just my opinion.
Click to expand...

Yeah I know what your saying which is exactly why I said no to payment, in saying this I also wont be "training" them as such in the strict sense, more of training with her maybe once a week and giving some suggestions, spotting and showing how to do exercises, the results she achieves will be completely upto her and I have made that clear to her which she understands as I don't have the time or experience to put into training someone that closely.
 
Silverback said:
1. How skilled is she?

2. If she hasn't exercised for sometime don't kill her on the first session

3. just use 5 or 6 exercises to start with, no dead's yet

4. work her every day and only start progress when you think her tech is good

5. after a time of good progression add #2 workout include dead's here

The way I'd generally work a women is with lighter weight and higher rep's, moving quickly between sets for the cardio/metabolic effect.
Click to expand...

1. she is at beginner level but has lifted weights before and is keen to lean the correct form and exercise to do.

2. Exactly right, I wasn't planning on, I have worked out with her the last couple of weeks a couple of times and had to hold her back as wanted to push herself and keep up with me, but I thought this would only result in either injury or too much pain when getting back into it.

3. Good advice, I was going to be doing this, she does like squats and she gave deads a go but I suggested for her not to.

Cheers
 
El Testicle said:
Cant count the number of times I've sacrificed my own time helping out people who 'ask for advice on diet and training' doing a program and diet and the person doesn't even start.
Click to expand...

I think we've all had that experience to varying degrees. I love how after I 'trained' and given what i thought was half decent advice to my mates they go off and do the opposite. So now I use reverse psychology and offer terrible counsel, I'm sure they'll smarten up eventually. "nah too far down on the squats mate, go up!", and my favourite - "swing with all your might on those dumbells, try and knock yourself out"
 
Jungman said:
She can always start with just the bar, or even a light dumb bell version of it. Best way to get the groove down early imo.
Click to expand...

Yeah I have no real issues with her deadlifting when starting out, especially if going lightweight, but it was her first time at the end of the workout and I didn't really have time to check form and show her etc etc, but I think I will wait a couple of weeks to introduce them, and if she is still interested then I will spend the time to introduce them
 
Neddysmith said:
Yeah I have no real issues with her deadlifting when starting out, especially if going lightweight, but it was her first time at the end of the workout and I didn't really have time to check form and show her etc etc, but I think I will wait a couple of weeks to introduce them, and if she is still interested then I will spend the time to introduce them
Click to expand...

good idea, get her good at squatting.

The dead is a ripper exercise and hard on the back.
 
Silverback said:
good idea, get her good at squatting.

The dead is a ripper exercise and hard on the back.
Click to expand...

Already have her squatting and as low as possible, just lightweight with higher reps upto about 20 for warmups and increasing weight slowly until 10 reps is the lowest.
 
Jungman said:
I think we've all had that experience to varying degrees. I love how after I 'trained' and given what i thought was half decent advice to my mates they go off and do the opposite. So now I use reverse psychology and offer terrible counsel, I'm sure they'll smarten up eventually. "nah too far down on the squats mate, go up!", and my favourite - "swing with all your might on those dumbells, try and knock yourself out"
Click to expand...

Haha.. yeah dats it bro. Grab the heaviest phucking dumbbell you can carry and swing your body under it.

It's still a curl if your body is the only thing moving :D

"Don't train legs.. focus on the upper body only. That's what chicks are looking at"

"You can eat whatever the fuck you want so long as you train 'hard' "

"Do 4x as many 1/4 reps = same as doing full reps! = winning"
 
[MENTION=15762]El Testicle[/MENTION] ; can you write up a program for a fellow brah looking to shred for stereo? Will give many reps ;)
 
White_Lie said:
@El Testicle ; can you write up a program for a fellow brah looking to shred for stereo? Will give many reps ;)
Click to expand...

No probs brah.. ;)

Grab one of these :



Some of this :



Don't forget to master your technique :





Don't forget, the key to success is a solid diet :



No drinking here though.. don't want to lose all those gainz.. best to use reccy's to get your thrills. After all, whats the worst that could happen?



4Vx8O4S.png


And you are done brah! ... Ready to reel in the hotties at the show

 
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