Good Weight/strength training program for Woman??

[WhiteNProud]

OK, heres the deal.......

My sister is just moving back home from school after being away for a few years, and she has gained a little weight. Right now she is dieting and taking these kinda speedy pills which i dont like, but it is making her lose weight. She has also been doing a little bit of cardio, but not much. Maybe running 2 times a week for 30 minutes. Her diet isnt great, but she does eat kind of healthy, but she just doesnt eat a lot. Maybe one meal a day with a few snacks like hummus and bread or a protien bar.

She has asked me to help her get back into shape. So i figured that a better cardio program and some light weight training would be perfect for her. She only needs to lose maybe 10 lbs. but she needs to put some muscle behind it so she doesnt get "gigely" (sp?). I dont really know what would be a good weight training program for a girl though? Everything on her is more or less for guys trying to get big, but she doesnt want to get big, just a little more toned and defined.

Here what i was thinking...................

Cardio 4-5 times a week - Running 30-45 minutes

Full body weight lifting with 10 lbs dumbells doing sets of 15 (?)
2-3 sets per muscle group three times per week.

Help me out guys...... any advice or any good articles about womans weight lifting? Or even better is there a womans on here with some advice

[ChinPieceDave667]

You have the right idea about cardio 4-5 times a week. As for getting big, it takes a lot of work for women to get big compared to men.. I mean A LOT. I would suggest doing HST or DFHT. I think they are a universal and you could take out some exercises and replace them with others. Example, in DFHT there is a set of board or floor press you do after bench. Take that out and put in some Flies. And for some of the 5x5 movements in DFHT you might want to make them 3x8, the total reps are about the same. For the HST training I would do a 15, 12, 10, 8 and maybe 6 rep range. Now you said you were thinking full body workout, so if you still think that then HST is what I would do for her. If you want to make HST a little more interesting, do it circuit style with only 30sec rest in-between moving from exercise to exercise.

[WhiteNProud]

Thanks for the advice bro, its really hard to find info about weight lifting for girls on the web. All i found was reasons why it is good for them, but nothing on routines. I guess your right, girls really dont get big, so shit is probably about the same.

[ChinPieceDave667]

Small differences, but yeah it's basically the same. It's just like any person, it depends on what their goals are. Most women don't want to be strong, they want to be firm and gain a little bit of muscle. So you wouldn't do 5x5 or westside for them.