I’m here on behalf of my little sister. She’s attending the same community college as I am this year, and I asked her if she wanted to lift with me… and she said yes!! I didn’t expect her to say yes, and she seems pretty serious about it. I’d like to know as much as possible about the way girls train to make her experience as fun and rewarding as possible.
That being said, I don’t want to put her through the same type of workout that I will be doing all semester; I have a feeling that she wouldn’t enjoy training for maximal strength (although I have hope that one day she’ll decide to try powerlifting…lol). I have a pretty good idea of what my individual limitations are in terms of training frequency and training volume, but I have 0 female friends/acquaintances/gym homies who lift weights. Therefore, I have no clue how to structure her workouts.
Right now, all I know about females is that they generally have a very high potential for lower body strength and hypertrophy, especially compared to their own upper body potential. I also know that women can usually train more frequently than men (doesn’t make much sense to me, but I read it somewhere).
That’s the extent of my knowledge. Like I said, I want her to have a rewarding semester with me in the gym. I plan on starting her with a few weeks (2-3) of unilateral lower body movements and basic upper body movements (dumbbell bench, bicep curls, tricep extensions, face pulls, and lat pulldowns) before we let her touch a barbell. The last thing I want to do is tell her to squat a loaded barbell without knowing if she has sufficient mobility and strength to do so. I believe unilateral movements are a good way to test both of those waters before we do anything else.
Thanks in advance!
Edit: She is tall and slim at 6’0" 165. One of the reasons I’m being cautious about getting her under a barbell right away… it’s hard for some tall people to squat!