Ok so for the last month i've been taking indoor fitness classes, Mon, Wed & Fri, with other trainers taking them for Tues & Thurs. I don't think many do all five, they just dip in and out when they can during the week, and I have a few that just do all three of mine and rest between.
I'm keen to show them that heavy weights are nothing to be feared and, as I was accused of on Wednesday, won't turn them all into Hulk Hogans. My only experience training with women is in athletics and even some of them are scared of lifting heavy.
What i'm hoping people can help me with is session ideas, exercises to include and avoid and general tips for training women. I've spent the last month looking online and gathering a lot of good information but T-Nation is the hub of female excellence and I intend to read through the training logs after this but as I don't have access to gym equipment i'm not sure how much I can use.
I'm happy to give more detail if you need it, but below i've covered the main points to consider.
Clientele: 90% women, age range 18-50+, varying from those looking to lose 5 stone to the ones who are only a few pounds away and want to 'tone' and get a flat stomach. I provide alternative exercises for those with bad knees/shoulders and it's low impact as many haven't exercised in the last five years.
Equipment: Kettlebells 4,6,8kg, Dumbbells 3,5,7kg, Steppers, Resistance Bands, Heavy Medballs (only 8kg or 10kg), Powerbag (10kg and 25kg), boxing gloves and pads.
Session: 40 mins, minus 4 mins for warm up & warm down leaves 32 mins to fit in a workout.
I've put the heavier lifting Mon & Fri and try to keep Wed aerobic and non-stop.
Wednesday might be bodyweight intervals but 40/10 as they don't have the intensity for 20-30 secs to be effective. So I might do 8 mins of that, 16 mins of burpees, jogging on the spot, bear crawls, TGU etc. then repeat the 8 minute interval stuff.
Mon/Fri: 6 exercises, so for example Monday is going to be
- Lat Pulldown with a resistance band
- Static Weighted Lunge
- Renegade Rows
- Calf Raises
- Medicine Ball Floor Press
- Double or Single Leg Hip Raise
45 secs/15 secs work/rest (more like 40/20 if you take out time to start exercising) then maybe Wall Sit 2 x 45 secs, 3 minute ab circuit.
Oh and the classes are with up to 20 women, so I don't know if i'm taking the wrong approach and making a session that would be great to do 1 on 1, though I try to be inclusive with exercise selection and offer an easy/medium/hard version.
Main questions i'd appreciate getting an opinion on: a) Work/Rest ratio's to build muscle or burn fat, b) key exercises (e.g. squat, RDL, press, pull), I try to include heavy compound lifts c) best sessions for fat loss (they do get a paleo-style nutrition booklet to follow as well) and d) anything you think would be useful as a rule of thumb (like pulling twice as often as pressing).
Thanks for reading all that