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starting weight for women

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starting weight for women

Postby GenGau » Thu Jan 24, 2008 2:50 pm


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I have a female friend of mine that is going to give the Stonglifts 5x5 a try at our gym.  She is in decent shape, but hasn't lifted weights in years, and was never really heavy into lifting weights.
The gym we go to only has the typical 45lb Olympic bar as far as barbells go.  It does have curl bars; both ones that will take Olympic weights, and ones that have weights permanently attached to them (35lbs - 110lbs).
My question is: 
For the bench, row, and overhead press, should I have her start with the curl bars with less weight, at least for warm ups? 
 
I'm thinking even starting with just the bar (45lbs) might be too much.  I don't want her using too much weight, getting hurt (or discouraged).
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starting weight for women

Postby Mehdi » Thu Jan 24, 2008 4:15 pm

An empty olympic barbell wil work fine. There are 35lbs barbell for women with isn't as thick, because their hands are usually smaller.
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starting weight for women

Postby Young Athlete » Thu Jan 24, 2008 11:16 pm

Only exercise I could see being a problem would be over head press which is a bitch, but is fun to do.  Bench press and row should be easy so don't worry to much about that.
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starting weight for women

Postby GenGau » Fri Jan 25, 2008 6:18 pm

Thanks for the advice.  No 35lb bars at the gym...just Olympic bars and curl bars.
Figure I'll post what happened just as a reference in case anyone else comes across the same situation.
Results:
Squat:
She had never done squats before, so the training session was interesting.  She thought (before trying) that just the bar (45lbs) was too heavy (it wasn't), but just worked on her form.  Will add 5lbs (total) next time we work out; she could have easily done a lot more than that, but want to work on her form first.
45 x 5 x 5
Bench:
She freaked out a little about the weight of just the bar, so I had her warm up with the fixed-weight curl bars (which are straight right where she needs to grip them).  She used the bar (45lbs) for her work sets....said after she could have done more.
45 x 5 x 5
Barbell row:
Again, warm up with the curl bars, but this time work sets were also a curl bar (she could have done the olympic bar easily)
40 x 5 x 5
Dips:
She did better than I thought, but needed the assistance of the machine (I drop the assistance platform when I do them) on the last 2 sets.
2(BW) / 3 (10lbs assistance) / 3 (25lbs assistance).
Talked to her this morning.  She wasn't sore at all, and was still motivated about going.
 
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starting weight for women

Postby jdurando » Fri Jan 25, 2008 6:36 pm

Nice first workout for her - nice to see shes motivated to go again.
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Postby Young Athlete » Fri Jan 25, 2008 10:39 pm

I was thinking every thing was easy until I hit the freaking Over head press that is going to be the hardest exercise even with the bar.
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