What’s the difference between weight training a man and weight training a woman?
I know the basics of weight training for men but have never weight trained a woman. A friend wants me to help her weight train to lose fat. How do I do this?
well she needs to do a mix of weight lifting and cardio for maximum results
i’d personally start with high intensity exercises like
day #1 squats, then keep the pace with some deadlifts, and then onto the t-mill for ~20 mins————-high reps lower weight….high reps being 20-25 reps….30 secs-90 sec rest
day #2- power lifting then upright rows then pushups, then onto the t-mill or some elliptical.
day #3…core/back exercises….power set these- pullups (assisted if needed) cambered rows, captains chair, then normal situps.
3-5 sets…rep count, as much as she can manage.
day #4, 10-20 mins of "Targetted" exercises then 10-20 mins of a sprint/fast run/fast jog on a t-mill
3 rest days…
increase intensity as needed
the difference between the genders aren’t really that big, other than "generally" women start off a lot weaker than men…
women can’t gain "mass" like men…
women are "usually" more determined
PS: most of these exercises are usually done at high weights, don’t do it because you need to #1. feel out how strong she is #2 you don’t want to injure anyone. #3 Make sure she warms up and intakes alot of calcium ~150-175% of a normal daily value, for the first few weeks, then back to 100% of daily value.
if you get any pain complaints…watch her form, and lower weight..slow the intensity if NEEDED…but always try to cut time off as you repeat this..
February 28th, 2010 at 5:28 pm
well she needs to do a mix of weight lifting and cardio for maximum results
i’d personally start with high intensity exercises like
day #1 squats, then keep the pace with some deadlifts, and then onto the t-mill for ~20 mins————-high reps lower weight….high reps being 20-25 reps….30 secs-90 sec rest
day #2- power lifting then upright rows then pushups, then onto the t-mill or some elliptical.
day #3…core/back exercises….power set these- pullups (assisted if needed) cambered rows, captains chair, then normal situps.
3-5 sets…rep count, as much as she can manage.
day #4, 10-20 mins of "Targetted" exercises then 10-20 mins of a sprint/fast run/fast jog on a t-mill
3 rest days…
increase intensity as needed
the difference between the genders aren’t really that big, other than "generally" women start off a lot weaker than men…
women can’t gain "mass" like men…
women are "usually" more determined
PS: most of these exercises are usually done at high weights, don’t do it because you need to #1. feel out how strong she is #2 you don’t want to injure anyone. #3 Make sure she warms up and intakes alot of calcium ~150-175% of a normal daily value, for the first few weeks, then back to 100% of daily value.
if you get any pain complaints…watch her form, and lower weight..slow the intensity if NEEDED…but always try to cut time off as you repeat this..
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