My girlfriend recently started coming to my home gym with me twice a week. She has been a dancer in the past 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 muscle, 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?
The basic routine would look something like
5x5 bench press
5x5 trap bar dl (starting with high handle to teach her proper form)
And ideally, since she is more concerned about lower body development, some assistance higher rep work each day (like 2-3x8-12 rdls, bulgarian split squats or hip thrusts).
Thanks in advance for your help.