help me! Women Basic Training

Discussion in 'Female Training Discussion' started by bigcat, Nov 6, 2013.

  1. bigcat

    bigcat New Member

    Sep 26, 2013
    Hey everyone,

    My girlfriend is just starting in the weight room. She's a frequent runner but wants to lift. Whats a basic 3-4 day beginner routine for simple tone/maintaining?

    A link to a website with a routine would help too if it's too much to type.

    Much appreciated
  2. Jenner

    Jenner LeanMachine

    Jan 9, 2012
    If you train and do the basic lifts, that's all she needs to start with...3-4 sets...maybe start her in the 12-15 rep range. There are so many routines out there and again if you lift and if you guys are going to lift together..have her do your routine with lighter weights. It's not like women do different
  3. shortz

    shortz Beard of Knowledge VIP

    May 6, 2013
    Oh, I thought this was THE BigCat. I was wondering why on Earth BigCat would be asking a question like this. lol
  4. tightglutes

    tightglutes TID VIP Lady Member

    May 1, 2012
    She needs to learn the basics of what moments target what muscle groups. You can help with that. If she only wants to train 3-4 times a week i would do. Biceps, Triceps and Shoulders one day. A push/pull another day ( back, chest) then legs one day. If training 4 days a week i would split up back and chest. have a rest day in-between the arm day and the ( back or chest day) she could do Chest, Back, Legs, Arms. I try to keep chest and shoulder day far apart. Have her start out with weight she can do 15 reps and be fatigued. You don't want to start her off to heavy she can hurt herself. :) hope that helps. ~TG
  5. Geisha

    Geisha Member

    May 4, 2014
    Keep it simple. 1Day for Squats, 1Day for DL, and 1 Day for OH pressing. Like Jenner a 8- 12 rep range.

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