My girlfriend recently starting coming to the gym with me twice a week. She has been a distance runner most of her life but is becoming more interested in lifting. I’m aware that ideally she’d be going more often but this is what we’re working with for now.
In any case, I’m thinking that each day would start with a lower-body strength movement (squat one day, deadlift the other) followed by a press, a pull, and some core work.
I’m a relatively novice lifter with a decent knowledge (thanks to sites and forums like these) of loading/rep schemes for different training effects in men. However, I’m out of my depth as far as women go.
I’ve read that 5x5 is effective for women looking to build strength, and that it stays effective for a while. What I’m wondering is, what is a good loading scheme for women doing 5x5? I have read that women can perform a higher percentage of their 1rm for reps than men can due to muscular recruitment differences, so I was thinking 85% (the high end of what’s recommended for men using 5x5). Would this be a good starting point?
Also, are the classic 1rm calculation methods effective predictors for women? If their 1rm and 5rm weights are closer than they would be for men, if there a different methodology for determining their 1rm?
Thanks in advance for your help.