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Training program for ladies.

  • 21-11-2011 3:17pm
    #1
    Optimum
    Registered Users, Registered Users 2 Posts: 146 ✭✭


    Looking for a few ideas for training programs for Mrs house and her sister,
    I got both of them started on weight training over 12 weeks ago and both are loving it.
    They love the progress they have made , eg squating form only using 10kg to now just over 40kg at approx 55kg b.w.
    I had them doing a four day split mon(heavy L.Body)/tues(light U.Body)/thur(Light L.Body/fri(Heavy U.Body)
    We had to change it to a 3 day week due to work commitments.
    Both do a lot of walking and we hope to get them started on some b.w metcons in the very near future.

    Both are looking to get fitter/stronger and "tone up":P
    I would be looking for a 3 day split to include D.Lifts/Squats/Bench, something with a bit more structure to what is being done today that I can get down on paper and have them record thier sessions, so if anyone has any suggestions it would be very much appreciated.
    Thanks
    O.


Comments

  • #2
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,890 Mod ✭✭✭✭Brian?


    There are plenty of programs out there that would suit. Starting Strength, Bill Starr beginners 5x5, Westside etc...

    Doesn't need to be specifically for woman, although from what they are doing already you know that.

    I've been doing westside for a few months and really like it. It is a 4 day program but you don't have to do all 4 days in the one week for it to work.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #3
    banshee_bones
    Closed Accounts Posts: 13,160 ✭✭✭✭banshee_bones


    Some more ideas here


  • #4
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    As briankeating already mentioned there is no need for a programme to be gender specific. I've noticed that it's sometimes hard for people to get there mind around that point. Some good programmes mentioned already in the above posts.. or if you were interested in getting those 3 compound movements done and getting started on a bw metcon you could do a bench/deadlift day..squat and some kind of pull or row day(obviously adding in some accessory work and core on both days) and then use the third day as a metcon day. Huge possibilties there!!

    There is also a handful of females that have logs in the fitness logs section; you could have a browse through them for some ideas:)


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