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Old 03-21-2009, 12:18 PM  
Fire Me Boy! Fire Me Boy! is offline
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Help with lifting program
This is for my wife. She really wants to improve her upper body strength, which is currently pretty bad.

What kind of lifting would be most beneficial for push-ups and pull-ups, and is there any kind of lifting exercise that would improve quickness and power for sit ups?
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Old 03-21-2009, 12:19 PM   #2
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Old 03-21-2009, 12:22 PM   #3
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What equipment do you have access to?
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Old 03-21-2009, 12:26 PM   #4
Fire Me Boy! Fire Me Boy! is offline
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Originally Posted by Brock View Post
What equipment do you have access to?
She works at a fitness center, which gives her free access to anything there. They have free weights and machines, in addition to the rowing machines, stair steppers, ellipticals and treadmills.
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Old 03-21-2009, 12:28 PM   #5
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I would start with push-ups, pull-ups and sit-ups. Seriously, not trying to be sarcastic, but if that's all she wants to improve, concentrate on those lifts. That's not to say concentrating on those 3 things is a complete workout though either.
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Old 03-21-2009, 12:28 PM   #6
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Quote:
Originally Posted by Fire Me Boy! View Post
She works at a fitness center, which gives her free access to anything there. They have free weights and machines, in addition to the rowing machines, stair steppers, ellipticals and treadmills.
Well, hell. she just needs to start hitting those machines. An intense 30 or 40 minute lifting workout 3 times per week. I wouldn't bother with the cardio machines much.
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Old 03-21-2009, 12:31 PM   #7
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Originally Posted by stlchiefs View Post
I would start with push-ups, pull-ups and sit-ups. Seriously, not trying to be sarcastic, but if that's all she wants to improve, concentrate on those lifts. That's not to say concentrating on those 3 things is a complete workout though either.
Right now, she can't do any pull-ups or push-ups... and neither of us is very knowledgeable when it comes to weights. For push-ups, would she just want to focus primarily on bench press, or what? Same for pull-ups... just find the machine that seems to mimic that motion/exercise?

What else should she be working on that would help in these key areas?

Sorry, I'm just pretty ignorant here. I told her I'd ask the board, since there seems to be a lot of guys around here that know what they're doing in this regard.
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Old 03-21-2009, 12:32 PM   #8
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Originally Posted by Brock View Post
Well, hell. she just needs to start hitting those machines. An intense 30 or 40 minute lifting workout 3 times per week. I wouldn't bother with the cardio machines much.
We know it's not an everyday thing, but should she rotate what she works on, or just work on everything all three days?
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Old 03-21-2009, 12:33 PM   #9
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I'm not sure what the fixation is with those 3 particular movements. Building upper body strength is what she's trying to do, so yes, bench press, lat pulls, and overhead press are going to be key, but I wouldn't stop there. If you're going to do it, work on the whole package.
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Old 03-21-2009, 12:36 PM   #10
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Quote:
Originally Posted by Fire Me Boy! View Post
We know it's not an everyday thing, but should she rotate what she works on, or just work on everything all three days?
What I advise people is to listen to their body. If you're still sore from a workout a couple of days ago (and she will be), you need another day of rest. To begin, I don't think you need to worry about rotating your workout or anything. Just begin by getting into the routine of going to the gym and lifting. Later on, she can start breaking up the routine by doing legs one day and upper body the next, but the key thing is just to get started doing it and keep doing it.
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Old 03-21-2009, 12:39 PM   #11
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Quote:
Originally Posted by Brock View Post
I'm not sure what the fixation is with those 3 particular movements. Building upper body strength is what she's trying to do, so yes, bench press, lat pulls, and overhead press are going to be key, but I wouldn't stop there. If you're going to do it, work on the whole package.
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Old 03-21-2009, 12:51 PM   #12
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Old 03-21-2009, 01:34 PM   #13
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Old 03-21-2009, 02:03 PM   #14
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Old 03-21-2009, 02:29 PM   #15
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