Hey everyone -- I have a friend that is about 70lbs overweight, and she has gotten her diet in check, and so far has successfully lost about 30lbs. She has done so completely with diet modification, but now she wants to add weight training to the mix. Some constraints: She has never touched a weight in her life, and, while amenable to doing free weights eventually, she says that she is too intimidated to do so at first. So, with that in mind, she wants me to help her build a routine.

I've put something together for your critique, so if anybody has any suggestions, I'd really appreciate any feedback.

Given her experience level, I don't think a split would be the way to go, so I think a full body routine might be more useful.

Here is the basic plan I had so far -- lemme know what you think:

Generally, I'd keep rep ranges fairly high in the beginning, until she has acclimated to the exercise, and then, gradually reduce. I am thinking 2 work sets per exercise, and about 12-15 reps.

Chest:
Machine bench press

Back:
Lat Pulldowns
Seated Cable Row
Low Back extension

Shoulders:
Shoulder press (with machine)
(maybe some rotator cuff work as well)

Arms:
Tricep pushdown
Bicep curls (I can probably talk her into using dumbbells here)

Legs:
Leg Press/Hack Squat machine/V-Squat machine
hamstring curls
Calf raises

Chest:
Machine bench press

Back:
Lat Pulldowns
Seated Cable Row
Low Back extension

Shoulders:
Shoulder press (with machine)
(maybe some rotator cuff work as well)

Arms:
Tricep pushdown
Bicep curls (I can probably talk her into using dumbbells here)

Legs:
Leg Press/Hack Squat machine/V-Squat machine
hamstring curls
Calf raises
I think starting slow is fine. If you feel she'll get scared or frustrated, by all means get her doing SOMETHING. A barbell bench press might be better than a machine bench press, but a machine bench press is better than watching TV.

I would change the order. Quads first, then hams, then back, then chest, then shoulders, then triceps, then biceps, then calves.

Once she's done this for a couple months, try to get her to switch off to some dumbbell work; that should not be too scary. :) Swap out the bicep curl machine with dumbbells. Swap out the hamstring curls with dumbbell stiff-leg deadlifts. Swap out the back extension with a reverse hyper (if available). Swap machine bench press with dumbbell incline bench press. Swap out machine military with dumbbell military and/or dumbbell laterals. Etc.

Then have her start doing barbell squats and walking lunges. :evil: :D

Thanks for the feedback GTX!

I think starting slow is fine. If you feel she'll get scared or frustrated, by all means get her doing SOMETHING. A barbell bench press might be better than a machine bench press, but a machine bench press is better than watching TV.


Yeah, I totally agree, and that is more or less the approach I am taking. Start off slow, then gradually shift to free weights.

I would change the order. Quads first, then hams, then back, then chest, then shoulders, then triceps, then biceps, then calves.

Yeah, I put those in no particular order, but I like the order you suggest for sure.


Once she's done this for a couple months, try to get her to switch off to some dumbbell work; that should not be too scary. Swap out the bicep curl machine with dumbbells. Swap out the hamstring curls with dumbbell stiff-leg deadlifts. Swap out the back extension with a reverse hyper (if available). Swap machine bench press with dumbbell incline bench press. Swap out machine military with dumbbell military and/or dumbbell laterals. Etc.

Then have her start doing barbell squats and walking lunges.

He heh....I'll have her doing walking BB lunges in the gym parking lot screaming "yeaaahh baby! Ain't nothin' but a peanut!".

One positive note, she mentioned that she wants to build up strength and doesn't want to be doing a hundred reps with 2lb dumbbells (like she sees many women do)....so, I think I may be able to get her going on free weights before too long.

Again, Thanks for the input! :)

Thanks for the feedback GTX!
No problem Joe!

He heh....I'll have her doing walking BB lunges in the gym parking lot screaming "yeaaahh baby! Ain't nothin' but a peanut!".
:lol:

Gotta really get geeked on this one!!!!!!!!!

One positive note, she mentioned that she wants to build up strength and doesn't want to be doing a hundred reps with 2lb dumbbells (like she sees many women do)....so, I think I may be able to get her going on free weights before too long.
That's awesome! She can still start out with the machines and incorporate lower rep ranges if she's nervous about the free weights. I think she'll do fine sticking with 8-12 reps on most of those. You could add a few more reps (15-20) to the calf raises if you'd like (I typically prefer a bit more reps on calves, traps, and forearms).

Hopefully you will be able to get her hitting the free weights sooner rather than later, but again I agree with your plan for the time being. Something is better than nothing. Hopefully she'll see a little progress, then she'll want even more. At that point you can explain how incorporating some free weight movements might help speed her progress.

Good luck to her! :)

Quads first, then hams, then back, then chest, then shoulders, then triceps, then biceps, then calves.

Once she's done this for a couple months, try to get her to switch off to some dumbbell work; that should not be too scary. :) Swap out the bicep curl machine with dumbbells. Swap out the hamstring curls with dumbbell stiff-leg deadlifts. Swap out the back extension with a reverse hyper (if available). Swap machine bench press with dumbbell incline bench press. Swap out machine military with dumbbell military and/or dumbbell laterals. Etc.Looks exactly what my trainer made me do when I started.
I used to do full body workouts 2 x week. Plus 3 x cardio.
Worked great.

Then have her start doing barbell squats and walking lunges. :evil: :D
Yeah...:evil: walking lunges and jump ups.... that's a treat LOL....the words that were coming out of my mouth :o :lol:
I did that (and squats with just a bar) from the very beginning