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Thread: Training a female suggestions?

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    Default Training a female suggestions?

    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?
    Cheal Sonnen "My phone rings, they call me up and say, 'Chael, your testosterone level is too high.' I say, 'Well, how high was it?' They say, '0.7.' I said, 'What's normal?' They say, '0.6.'; I said, 'One-tenth?! You're telling me I'm one-tenth higher than the average man? Re-test that! You must have caught me on a low day."





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    Yes. I think you should train her dude.


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    You getting paid for it.


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    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...
    Cheal Sonnen "My phone rings, they call me up and say, 'Chael, your testosterone level is too high.' I say, 'Well, how high was it?' They say, '0.7.' I said, 'What's normal?' They say, '0.6.'; I said, 'One-tenth?! You're telling me I'm one-tenth higher than the average man? Re-test that! You must have caught me on a low day."


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    You declined 'payment'???
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    Quote Originally Posted by Jungman View Post
    You declined 'payment'???
    OK well, I declined "cash" payment.....
    Cheal Sonnen "My phone rings, they call me up and say, 'Chael, your testosterone level is too high.' I say, 'Well, how high was it?' They say, '0.7.' I said, 'What's normal?' They say, '0.6.'; I said, 'One-tenth?! You're telling me I'm one-tenth higher than the average man? Re-test that! You must have caught me on a low day."


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    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.


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    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.


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    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.

    Quote Originally Posted by Neddysmith View Post
    OK well, I declined "cash" payment.....
    Now that's more like it!! Approved.
    Last edited by Jungnaut; 01-10-2014 at 12:10 PM.
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    Quote Originally Posted by Neddysmith View Post
    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?
    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.


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