A friend (female) asked for my help to lose a bit of weight and tone up a bit. I’m not to sure how to go about this. I was thinking squats, lunges and crunches with of course cardio. Also what kind of rep range should she be using? Also what do you guys think about doing some bodyweight exercises, like dips (on the floor) and so on.
Thanks for any help[/quote]
Same thing you’d suggest to a male beginner except that the weights will probably be lighter - women tend to be weaker through the upper body, but can be surprisingly strong in the legs and midsection. At the very beginning, the weights should be light enough that she can concentrate on form.
On that note - when you’re showing her squats, have her experiment w/ different stances. I find a wider, turned out stance more comfortable and easier than toes pointed forward shoulder width and I suspect other women do too. Also pay attention to knee mechanics - women are rather more prone to injuries there, so it’s good to make sure she’s not twisting or wobbling her knees.
Body weight exercises are great. Everyone laughs at girl/knee pushups, but if she’s not strong enough to do them regular style it’ll help her get strong enough.