> 5'6"
> 110-120 lbs
> Petite body type, nice ass and legs, thin upper body
What's the best program for a girl who hasn't exercised in like 4 years? She used to be athletic but hasn't played sports since high school. She also has this thing where her skin gets red and irritated from any pressure so she doesn't want to do barbell squats.
>>38559542
>Petite body type, nice ass and legs, thin upper body
Why the fuck is she working out then? The only reason for a girl to work out is lose weight or she has a shitty ass/thighs
>>38559559
Maybe because she wants to? Some people actually enjoy exercise.
>>38559542
lunges, hip thrusts, hack squats, front squats, ad/abductor machine, and leg curl should cover the bases for squats
SS obviously.
Also: https://www.t-nation.com/training/strength-training-for-women
>>38559597
I'll add deadlifts and romanian deadlifts to this list.
>>38559559
She's insecure about how small her body is. I have no problems at all with it now but I'm going to help her achieve her goals if I can.
>>38559597
>>38559632
What about her upper body? She has like 8" arms and I think that bothers her a lot.
>>38559542
>>38559727
bench, dl, dips, curls, ohp, pretty basic stuff. odds are she can neither bench nor ohp 45 pounds so start her off with the fixed barbells.
>>38559542
Get her doing dumbbells for her arms or the thin, petite upper arms will be the first casualty of age and weight gain. Real weights, too - she's not going to wake up "too big" one day by surprise, so no fucking around with the five-pounders unless that is genuinely her limit.
Use the pussy pad for barbell squats if she must.
>>38559542
Starting Strength.
Squats, Deadlifts, OHP, Bench. She might also want to do Cleans and Pullups/Dips.
She needs to do squats. Maybe use a pussy pad? There might be some ways to do squats without a barbell, but I have no experience with them. If she's only 110 pounds, then she can prolly use a dumbbell for a while.