My mum wants to start lifting :O Help me with a routine!

[BEEF]

Hi,
Well as above really. My mum wants to start lifting. She doesn't want to get big in the slightest just to gain a little bit of shapely muscle. Now I believe she'll be lifting in the 12-15 rep range but can any of you recommend a decent routine? Now I've been looking around and I've just seen the P/P/L routine recommended but you'll be much better equipped to give me advice.

Anything I should know or tell her then please post this too as to be honest I'm a little stumped as to exactly what to do. I believe the last rep, be it the 12th or 15th should be the max they can do? i.e. she couldn't push out 5 more if she wished.

[dancerqueen]

Hey Beef, sounds like your mom is just starting out, so as a personal trainer....being this is exactly what I do  ....here is what I reccommend...

Stick to your basics:  chest press (I always refer to this as the boob lifter exercise), seated row, leg press (butt tightening exercise), leg ext, leg curl, shoulder press.....just a basic full body for a couple of weeks.  Maybe 2 sets to begin with and I would say stick with 15 reps.  Try to have her hit this a couple times a week....like a Tuesday Friday or something like that. After a week or so, depending on how she is feeling, jump it up to 3 sets.  It should be a little tough, but not like struggling.  She wants to feel the muscles working, but not have a problem pushing the weight.  Does that make sense?  After a couple of weeks, what I like to do is start dividing up into a 2 day plan....2 full body plans.  One maybe including more chest, back, legs and the other more shoulders, biceps, triceps, and light legs.  something like that works good.   It's hard to explain this without her actually being here, so I hope this makes sense.  If you have any questions, totally feel free to ask.    Always!   

[BEEF]

Wow thanks for the reply I feel this may be quite good for me too as I will learn about the different aspects of weight training from different angles.

I like the sound of what you've written so far, the only thing is that she'll be using the basic weight set up I've got. I've got a couple benches, a few bars, plenty of weight, a squat rack etc. A very light leg extension and lat pull down. Is this still going to be good for her?

Thanks again

[dancerqueen]

Free weights are tough for those just starting out....think about the first time you held a barbell in your hand....you were all wobbly and shakey.....Her mind/muscle connection isn't there yet, so you have to think on a very simplified leved.  DB rows will be okay....for chest, I might stick with a very light barbell press-stay spotting her closely , squats with no weight first off will be good.  All the rest is good.  If she has a problem with the barbell, drop down to pushups on the knees with a wide grip to keep the focus on the chest.  Hope that helps out. 

[BEEF]

Thanks DQ you're a great help I'll give it a go today. She's actually quite handy with a weight, I've seen her bench 46KG (101lbs) before as a one of. I think it was one of those moments where she just had to prove that mum can kick some ass!

I'm interested how you gained knowledge? Was it just accumulated over the years or are there actually books out there that arn't filled with crap and have decent information throughout?

Thanks again

[p.s.]

DQ like HC has education as well as experience behind what she knows, so I would suggest that you listen to what she says. I agree with her completely with her beginner advice, and after a month or two you could actually put your mum on a similar routine to what you're doing (of course it depends on how much time and effort she wishes to put into this), and who knows she could well become a training partner for ya.

Also tell your mum that she will put on a bit of muscle but there's no way in hell she'll get as big as the FBBs she may have seen, as this takes many years to achieve as well as AAS etc. Instead show her some pics of figure competitors (I believe that QOD put up a thread of a friend of hers that competes as a master in figure, and is 50) to use as an example of what she can achieve.

[dancerqueen]

P.S. thank you for the backing.  I don't think that anyone has backed me up like that before and it's greatly appreciated to hear that from someone such as yourself. 

Beef, I danced in ballet from 2 years old clear up 22 years old, so my biomechanical background is vast as far  as that goes.  I originally went to college for dance and studied that for about a year, before injuring myself and ending up choosing a different profession.....health.  I transferred schools and got my degree in health with emphasis in nutrition and physical education with plans to teach at a high school level.  When going through college, I got a side job at a gym and started weight training about 2000 with little knowledge as to what I was doing, but learned from the personal trainers there.....it was a private club, so I was very blessed in that aspect.....extremely smart individuals.  When starting my masters online, I got my job where I'm at now and began personal training over three years ago.  HC and I started training together over 2 years ago and after going through my first show, I gained so much knowledge on food manipulation, body kinesiology, and the science behind bodybuilding.   Since then I've been personal training everyone from competitors to your average mom who just wants to shed some pounds.  Sheeeesh, that was a mouthful.    Hope that answers your question.  Good luck with your mum and keep us updated.   

[BEEF]

Thank you p.s. and especially DQ you've been a fantastic help. That's a great background you've had, and you've made the absolute most of it, which instantly makes me respect the time and effort you've put into this. So a little late but well done for reaching where you are.

I helped my mum to hit a very light session earlier to ease her into it. Basically just getting the form correct. She did everything perfect, apart from DB rows she seemed to find BB rows much easier and could perform them with much better form. Would there be any disadvantage doing this?

All I had her do was:

Bench Press
DB Row, We had a go at BB and she found this better
DB Shoulder Press
Bodyweight Squat
Lat pull down

That ok? I was a little unsure as it's the first time and just really wanted to hit the VERY basic levels.

[dancerqueen]

That's perfect, Beef....that is honestly close to what I would have done at the club.  Doing the row with the barbell is fine.  Judgement calls last minute are always tough, but it sounds like you made a good one.  Nice job.  I assume you stuck with 2 sets of 15 reps, which is perfect.  Looks like she is on her way....she may be a bit sore tomorrow.  Great job!

[BEEF]

Thanks Wouldn't have been able to do it without your help!

2 sets of 15 for everything, she not only did well she enjoyed herself too, which I wasn't expecting for a first session. I'm thinking 2 more weeks(ish) of this so she can get the routine down and get used to the reps and then do what you've said and up it to 3 sets?

[dancerqueen]

Sounds perfect Beef!  Great!

[p.s.]

Good work Beef.

[BEEF]

I'm trying to learn with each day, this was definately a challenge. I appreciate the kind comments, thank you.

[dancerqueen]

Just remember that women are way different than men.....we truly believe that if it hurts, it's working, so try and approach things with that type of thinking.....science tells us that this isn't always true, but for a woman you have to think a bit more simplistically.  Men like the science and numbers and such.....women like the simplistic side of training and the hands on aspect of it. 

[dancerqueen]

hey Beef, how is mum doing with her workout routine?