Throughout the years I have found that most women are pretty much intimidated by the weightlifting area of a gym. Taking an occasional peek inside from the safety of their cardio machine they are used to seeing a bunch of guys in there sweating, grunting, and throwing heavy weights around. As a result they view it as an area for men who want larger bulkier muscles.
In contrast the women feel that they are going to the gym to lose fat and to give their muscles that tight, firm, toned look, but not to get big masculine muscle as I have heard some call it.
To make matters worse, there are some popular women’s fitness magazines, which lead their female readers into thinking that they can have the body of a supermodel just by doing arm curls with one pound dumbbells.
The truth is GUY’S, you can do your wife or girlfriend a huge favor just by taking her into the weight area of your local gym and showing her the benefits of a high intensity weightlifting workout.
THE MAGIC
Remember the real “Magic” you felt when you first realized that salvation had nothing to do with your works but had everything to do with your faith in Jesus? That “Magic” which is felt upon the realization that you are a new creature in Christ?
Well not unlike becoming born again spiritually, the real “Magic” that most women are missing by staying on the aerobics mat instead of pumping iron is the real life body transformation, which happens through new muscle growth.
Just by showing your wife or girlfriend this “Magic” method of transforming her body, it could change her life permanently! You’re going to be showing her how to gain that lean hard body, while also giving her the ability to eat more without gaining weight.
You see, because muscle takes more energy than fat to sustain it. Therefore muscle is called “Active Tissue”. In fact every extra pound of muscle, which you gain burns approximately 60 extra calories per day. Meaning that if you want to, you could eat an extra 60 calories a day without gaining any extra weight.
The following workout is designed to target key areas that many women want to improve. I’ve tried to stay away from really heavy, intimidating exercises in favor of some easier ones that will help build your other half’s confidence and allow her to feel good about what she is doing. I’ve also stayed away from recommending multiple sets in the beginning. That is until she wishes to take her weight training to a higher level and in my experience she eventually will.
ARMS
Women enjoy having definition in their upper arms; they tend (as do I) to hate that flabby, flaccid look. For some of you you may have noticed that your wife or girlfriend likes to wear clothing that exposes her entire arm much more frequently than you do?
PREACHER CURLS
Have your wife perform one set of 8 to 12 reps in the full range of motion. Act as a spotter to prevent the barbell or machine from moving into a dangerous position. Use a weight that she can only lift 8 to 12 times. If she can do more than that the weight is too light. Don’t be overly gentle and give her a puny weight, you’ll be wasting her time. After her set load up the bar and do a single set for yourself with a weight you can only hoist 8 times.
TRICEP PRESS DOWN
Using the high pulley system get her to perform one set of 8 to 12 reps. Pull the bar down for her so she only has to move the weight while doing the exercise. Again,
after her set is done select a heavier weight and do a single set for yourself with a weight you can only hoist 8 times.
UPPER BACK
Some women also like to wear clothing that exposes their back. The upper back is one of the most beautiful and overlooked parts of a women’s body. It is only
proper that we would should show our spouse some sort of upper back exercise.
LAT PULL DOWN
While you’re at the high pulley, sit down and adjust the seat so the lat pull down bar rests at her upper reach. Using a wide grip, pull the bar down for her and have her do a weight where she can only manage 8 to 12 reps. Then again do
a heavy set for yourself.
CHEST
Improving the muscle tone in the area of a lady’s chest is a great way to improve the look of her bust. Essentially you get the results of performing a chest lift without resorting to the use of a scalpel.
BENCH PRESS
Have her do one set, using a weight she can only press 8 to 12 times. After her set, load up the bar and impress her with your own lifting power. Yes, you’re going to be a bit of a show-off. That is part of the fun of working out together.
LEGS
Strong legs make a woman look great in a pair of jeans. Working the legs has an added benefit of stimulating the entire central nervous system, which triggers all muscle growth. So this is one exercise where you never want to go too easy on yourself or your female partner.
LEG PRESS
Have her sit in the leg press machine and slide the sled to its upper limit and engage the safety stops. Adjust the seat so her legs are about 4 inches from lock out. Load the sled with enough weight to limit reps to 8 to 12. Disengage the Locks when she lifts the weight and be sure to watch her in case she needs help. Be prepared to help her – that is your responsibility and the privilege you get by being her man. However, be sure to give her space too and know when she doesn’t want your help. Now it’s your turn.
CALVES
Leave the leg press set up as it is and invite her to perform a set of toe presses. Place the balls of her feet on the bottom of the sled with her heels not touching the sled. Guide her to press the toes forward to move the sled a couple of inches. Most
people can perform this exercise with the same weight they leg pressed. Of course when your partner has finished just load a few hundred more pounds on the sled and do your leg press and toe press set. Voila, you’re done!
This beginner’s workout is a simple and refreshing way to both introduce your wife or girlfriend to the enormous benefits of weight training while also facilitating the two of you to spend some quality time enjoying the company of each other.
It truly is “Magic”!
