“Programming” ideas for wife “trying” a few lifts…

[Tank50]

Hey guys…quick question on how to help my wife dip her toe into barbell training.

My wife(41 years old) has been pretty consistent at “working out” since she was a teen in different ways. (Running, workout videos, machine circuit training, and a small bit of weights). She works very hard at her workouts (not just going through the motions) and has specifically stated she enjoys doing what she does because of the good sweat and burn it gives. As we have been discussing things lately I have mentioned the importance of lifting “heavy” for strength.

Recently she mentioned doing her usual video/dumbbell workouts 2x a week and doing “heavy weights” once a week. Obviously this is not a commitment to the NLP, but I see her willingness to dabble with it as a win.

I’m looking to put together a simple “workout” that she can do (with my help) once a week in hopes that what she sees might prompt her toward actual strength training.

Looking for something about 45 minutes to an hour using the main lifts (although she specifically isn’t keen on learning the squat, even though I know that is the best one for her to do…maybe we can do that down the road)

Here’s what I had in mind.

Deadlift -work up to a heavy 1x5 or 2x3

Bench - 3x5. I have the equipment to make 2.5 lb, 2 lb, 1.5 lb or 1 lb jumps if needed.

Goblet Squats with dumbbells- 2 x 10 (I’m hoping once she tops out our dumbells at 50 lbs she would be willing to go to the bar)

Lat pulldowns - 2 x 10 ( not sure if this is necessary with deadlifts?)

Here are my questions
1. Overall, how does this look (I tried to incorporate push, pull, legs using compound movements)

2. Will she be able to actually make any “progress” once a week? ( keeping in mind she is “lifting” 1-2 other days a week with her dumbbell exercise videos)

Again…I know this is FAR from optimal, but if this could help prompt her toward the NLP then it might be helpful. Thanks for your thoughts.

[Mark Rippetoe]

Give her the book, and then leave her alone (unless you already have another girlfriend).

[Tank50]

Haha. She’s my only girlfriend (and I’ll keep her because she’s a good one). I do appreciate the wisdom in what you are saying.

Perhaps my post came across like I’m trying to get her to do this. I know the value if she would but I’m really not trying to convince her. She asked about doing one session a week so I’m trying to accommodate. Essentially I’m just trying to make that session actually productive for her and was wondering if anyone had any thoughts.

[Jason Donaldson]

Tank, how much of her current workout activity have you been involved in?

[BareSteel]

She'll probably plateau sooner with just one "dose" of barbell training per week, but it might still be worth the effort.

Why the bench press instead of the press? The latter is safer if she decides to train alone. Both need to be properly coached. The press is lighter and may be less intimidating. Plus, I'd pick the press instead of bench if it's just one lift. I do version 1.0 and find it easier to teach as well - especially to someone that's a little intimidated to start out.

[Tank50]

Jason,
Right now she’s mostly been doing 25 minute dumbbell type exercise videos. I haven’t really been involved in any sense other than helping with some form assistance with movements she wasn’t as familiar with (RDLs for example).

Steel,
Two reasons I was leaning towards bench. First, she is more familiar with it. She has done plenty of “lifting” over the years, just never any true strength training. She has done press with dumbbells, but not with a bar. Second, since the bench uses more muscle mass than the press and can be trained heavier, I thought it might be a better option. I would really just defer to her preference or could alternate, but figured then no real progress would happen.

[Mark Rippetoe]

Have you asked her specifically if she wants to get stronger?

[Jason Donaldson]

Have you asked her specifically if she wants to get stronger?

Jason,
Right now she’s mostly been doing 25 minute dumbbell type exercise videos. I haven’t really been involved in any sense other than helping with some form assistance with movements she wasn’t as familiar with (RDLs for example).

Assuming the answer to Rip's question is conducive to you helping her, you may want to consider carefully LPing your way into helping her. Baby steps...

It has to be HER idea, not yours. Better to give her a little bit (one set of DLs, perhaps), and let her experience the benefits and come to you for more (3 x 5 of Pr or BP?). Importantly, this also allows you to cut your losses and ensure domestic tranquility if she doesn't like it.

[heinz83]

Tank, if you are going to train her you had better do it before you are married. When she is your wife she won't listen to a single goddamn thing you have to say.

[BareSteel]

Steel,
Two reasons I was leaning towards bench. First, she is more familiar with it. She has done plenty of “lifting” over the years, just never any true strength training. She has done press with dumbbells, but not with a bar. Second, since the bench uses more muscle mass than the press and can be trained heavier, I thought it might be a better option. I would really just defer to her preference or could alternate, but figured then no real progress would happen.

Understood. Tread carefully and see how it works for her. I've heard of bench press specialists with shoulder complaints that resolve when overhead pressing is introduced, suggesting that overhead pressing provides some balance to the shoulder girdle that benching lacks. I think this topic was discussed on here a while back, but I can't find the thread right now. Perhaps someone can chime in.