Coaching Females

Posted on by

Monday’s are devoted to female related topics to help females begin or continue to train.

[poll id=”38″]

There were several ladies at the workshop this weekend and they had a large range of experience in lifting. This means that they have different needs when it comes to coaching. Coaching is the ability to communicate with a trainee in order to get them to succeed. I purposely leave the definition a bit vague because I don’t think coaching is only limited to merely achieving desired mechanics.



The interpersonal relationship with the trainee is important; how they are treated and how they interact with the coach will have an effect on their success. In my case, I shift roles depending on my audience. I alter my diction, tone, and choice of words based on the synthesis of information I have received from the person. Sometimes this information is a result of them answering my questions, but it’s also dependent how I passively read their body language and personality. I get a feel for their understanding of the material, their education level, and quickly learn how optimally they receive and understand information. All of this, of course, isn’t perfect all of the time, but it’s what is going through my head.
CONTINUE READING

In the case of the women at this past weekend’s workshop, some of them only needed brief conceptual explanations with some specific cues and they could use their kinesthetic sense to make it happen. Others required further break down of the steps to simplify gross movement patterns into simple actions that their body could easily understand. It’s not that this kind of stuff doesn’t occur with males (because it does), it’s just that the percentage of females that come from a lifting background is lower than males.

When in doubt, things should be kept as simple as possible. One or two simple goals can be set for each training session. If those goals are met, then correct the next fault in the triage. However, if the third improvement causes the primary goals to regress, then cut it out and return to the original plan. Guys who lift regularly have a tendency to try to explain movements when a girl is unable to perform it properly. Explanations may be relevant, but if they occur they need to be whittled down into one, maybe two things to think about when lifting. This goes for all trainees, but especially girls without a lot of lifting experience.

I’m interested in the results of the poll above as it will give a break down of 70’s Big readers and their involvement with female trainees. If a large percentage are females who receive coaching, then I can focus these posts on “doing” rather than “teaching”. Feel free to ask questions or suggest further topics related to female training for future posts. I’m also working on some stuff that includes the help from another female coach/trainee, so stay tuned for that.

70 thoughts on “Coaching Females”

  1. I’m an “informal trainer.” I train a couple of women (my wife and a neighbor; they lift together), some guy friends, and several kids. I’ve noticed that one of the hardest things to develop in folks who have been mostly sedentary their whole lives is proprioception – that kinesthetic sense of where their body is in space, and where it will be when the move. Over time, learning the basic lifts really helps with this (especially squats and presses). But it can be a real bitch getting there. The ladies took a long time to learn stuff (since it was 100% new to them), but now they are freakin’ awesome and strong. The kids who lift take to lit like fish to water – they are all involved in sports already, so they have an easier time of learning the movements.

    (Slight derail here:) However, I also work with some younger kids, not at my gym, but as part of an optional before-school PE program at the local elementary. Those poor kids are largely sedentary. They are mostly latchkey kids, and they come home after school and plop down and play video games and watch TV all day. Getting them limber enough to be able to do a bodyweight squat is an ongoing challenge, and we have a long way to go. You should never hear a fifth grader complaining that they have a bad knee, or that their back hurts when they bend over to tie their shoe, but I see it every week. These are “normal” kids – not obese, not injured or disabled. It is very sad.

  3. Oops. Should have said:

    I am a woman who trains, AND who trains other men.

    ‘Twas a bad poll, but I meant to imply that with that selection.

    –Justin

  6. @Criedthefox
    Shocking.

    @Justin:
    Calling grown women “girls” is a lot like white men in the south calling grown men of African descent “boys”. It’s disrespectful, demeaning and patronizing.

    Hate to throw your blog into a PC debate, but I’m tired of the overtly sexist crap that gets passed over as OK here– not necessary by you, but in the comments by the man/boys like criedthefox. (and yes, I do mean to be patronizing, demeaning and disrespectful). Even though many of the women that post here seem to turn a blind eye, I see no good reason to do so because frankly, it’s *not* OK.

    One good place to change is to stop referring to adult females as girls, just the implicit message of that is BS.

  8. I would like to add that I am fine with being called a girl. Maybe that just because it seems like I’m not old if I’m a girl. I’m ok with that.
    Any physio/chiros on here? My chiro tells me I shouldn’t squat heavy (ie that I should squat around 100lb max) because I am risking splitting my L5 vertabrae. Not due to a preexisting injury, just because squatting is risky, is the argument.
    Thoughts?

  10. I’m a GIRL who trains other GIRLS and also BOYS.

    Jesus Christ get over yourself @oldmansquatting.

    I’m not offended by the term. I’m offended that you assume I (a girl) turn a blind eye, because as a women I want so badly to fit into this cool blog that I’d allow myself to be degraded and disrespected.

    I work and train in an environment that is predominantly men. If I took issue with every comment, term etc, I’d be constantly writing memos.

    I choose to read this blog, be informed, learn a shit load and laugh.

    Don’t let your insulted penis speak on behalf of my vagina. Thank you.

  11. @kellie I’m not physio/chiro. I have a bulged disc (8years now)L1 S5. I squat 280lb as a max. I squat because it keeps my back healthy. Im very careful and if I’m in pain I rest. I don’t push myself if I’m not feeling it.

  12. @oldmansquatting don’t be a douche.

    Great workshop this weekend! I’ve read every post on this site and Justin’s books, and still learned so much, as did my lady (hope I didn’t offend anyone with that term!). If you enjoy this site and
    train hard you should definitely attend a workshop if Justin comes to your area.

  13. I’ve gotten my wife to start squatting, and she love love it. I usually send her your Monday post, she is getting really good at pushups and pull up negs because of the stuff she learned from me/you. Let me tell you, a couple weeks of FM pushups and pull up negs will get a girl hooked on strength training quick, she gets comments on her arms and shoulders all the time. Of course, they usually start out with “What kind of yoga/pilates do you do?” to which she makes an awesome face and says “I don’t do that stupid stuff, I do push ups and squats”. I love her!

  14. I @kellie:
    I have a great chiro, I asked him about squatting heavy (to see what kind of guy he is) and he said my back is safer during a squat than sitting at my desk because you are so consciously holding everything correctly as opposed to slouching at a desk crunching disks… besides the fact that a stronger back is a safer back etc.

    Sounds like you need a new/better chiropractor.

  17. Never call a woman a Lady; it dates back to the time before women’s suffrage, and demeans them.

    Never call a woman a Girl; it assumes she is childish and dependent, and demeans them.

    Never call a woman a Woman. It implies she is different from (and therefor less than) a man, and demeans them.

    Never call a woman a Ho. She will knock your ass out of your chair.

  18. I am a girl who trains, mostly by myself. I have no coach and my husband doesn’t train. I’m doing this on my own, so huge thanks to you for the information on this blog.

  19. I’ve never quite got feminist guys who presume to know how a woman wants to be treated. That’s why I love New Orleans so much, I can call everyone “Darlin'” and “Baby” all day! And no, calling women girls is no where near the same as calling a black guy “boy”. Not even in the same ballpark.

  20. There doesn’t seem to be a universally held perspective on the girl/chick/woman thing. I, however, am no longer a girl. It’s an age thing. At my age, it’s patently ridiculous in my mind to refer to myself as a child. I merely thought it was funny that there was no category for girls/women training men/boys. I appreciate oldmansquatting speaking up, however.

  22. For fuck’s sake, people – listen to the message and stop quibbling over the words.

    I love training girls, women, whatever. My lady friend deadlifted 245×4 this weekend and is about to go 9/9 and hit 3 PRs at her first meet this weekend (hopefully, of course). I take immense pleasure in helping her get there and watching her do the work to get stronger – mentally and physically. Though rewarding, training a lady friend can be difficult in practice; Justin’s just trying to help.

  23. Yes, well I didn’t mean to start a shitstorm. Just wanted to represent, in a missing category of a female who trains males. Mostly because, like many of the males on here, I can’t interest my “lady friends” in weights. I realize that this board is not geared towards me.

  25. @angdesj

    Your approach is totally logical. I bet your back feels better on a regular basis BECAUSE you squat.

    @track

    Agreed… but I live on Baffin Island, and there is one chiropractor in the whole territory where I live, so I really, truly have no choice. That being said, this guy is good at his job, I could just do without the (likely) unneccessary warnings and being told that “ladies should be pretty, not muscular”. My back is stronger and healthier BECAUSE I squat!

  26. i have a mother, a sister, a sister in law and a niece. I love and repsect them. I also have the ability to be satirical and act like whoever/whatever i want on the internet, because it’s NOT REAL LIFE.

    if i ever offended you from my room, behind my computer, in a small town in north carolina, in my underwear, then you can go fuck yourself because you’re an idiot.

    sorry. fuck. how much more derogatory can you be being a man and spouting off garbage “on behalf of women” like you know what the fuck they are thinking?

  28. The encouragement and knowledge this site imparts on women who may otherwise not have access to this type of information far outweighs anything non-pc to come of it. Not to mention the fact that most women who are seeking this information and this community are extremely likely to be able to take a joke. Give them a little credit oldman.

    Also, Justin, per the above, as much good as you do for girls/women, I think you’ve earned the right to a post or two about how you like your sandwiches prepared, and/or whether you like your kitchen to smell lemon or pine fresh, or ‘weighted laundry basket carries.’

  29. Im a chiropractor, and I get all my patients back to squatting as soon as possible. If someone has an acute injury I may have them not squat until things improve. But a blanket statement of don’t squat because it’s risky is BS. Find a chiro who lifts!! Where are you located Kellie? Maybe I know someone in your area.

  30. Obvs, I love the site and sincerely appreciate everything Justin does here. And I always look forward to the Monday posts. Keep ’em coming.

    That said, I’m going to stick my neck out for oldmansquatting. I don’t call people out for sexist bs on here anymore, even when it bothers me, because it’s not worth the dramz. I’m also really happy to see a man pointing it out for once. It’s nice to know that sexist bs bothers men, too. Being a male feminist does not presuppose that you think you know what women want.
    Perhaps more women would speak up and point out things that are offensive if it wasn’t always followed by a string of silly bullshit insisting that you shouldn’t be bothered by it. I would.

    And if you think it’s silly that sexist bs on the internet bothers me, then I ask that you kindly get fucked.

    Thanks, oldman.

  31. And if we can all politely disagree and discuss differing views on training methods, diet, etc., I don’t see why we can’t *all* be a little more civilized about how we treat 70s Big Women.

  32. ^ bigsteve is my chiropractor and his skills are invaluable. I had been battling a series of reoccurring hip injuries that had absolutely devastating effects on my training – largely a result of hypermobility. Between Justin’s coaching/tweaks in my squat form and weekly chiropractic adjustments, I am feeling . . . like BOOM-IN-YO-FACE tip top. Happiest girl/woman/lady on the block!

    I think it is so so SO important to find a doctor/chiro/acupuncturist that (even) lifts. So many practitioners are simply ignorant and fear the unfamiliar.

  33. I’m a woman who trains herself and informally trains a few other women. One of them is my mother, who’s in her early 60s and has borderline osteoporosis. I was wondering whether Justin or anyone else has experience working with women (or men, for that matter) who have osteoporosis?

    I’ve been using what I’ve learned from FIT and SS mostly – 2 times a week, very slow increases in weight, etc. I’ve not introduced powercleans because I fear the impact might be too much, but then I hear that some controlled impact can help produce positive changes in bone strength (ie when rowers are compared to runners). I find the biggest challenge with her is that she thinks she’s more fragile than she really is. Any input from the experiences of others would be great.

    (and Kellie – Baffin Island, eh? I lived in Iqaluit for a while and trained at Atii. I miss it!)

  34. ellee: Amen. My doc told me a while back that I had to avoid any load-bearing activity because of a foot problem. I said, “Dude, I want to squat.” He said, “Well, do it barefoot.” Okay, boss. Done.

  36. lmao @ oldmansquatting, are you by any chance married to spar?
    This made me laugh out loud– nice one!

    @Kittensmash, I’m not offended in the least, so I’m not really sure what you mean by being overly-sensitive. I know that if I’m going to dish it, I’ll have to take it. I just said what I thought needed to be said.

    Besides, I’m not the one who got all cry-baby like. Now THAT post was from someone being oversensitive.

    I’ll stop picking on you Foxy, sorry I keep singling you out.

    Aside from it getting personal, I completely stand by every single word I wrote. That said, I love this website, Justin’s book and all the information that is shared here.

    As he has mentioned multiple times recently, he is evolving too so perhaps he’ll actually read the content of post unlike so many who clearly did not

    And sorry, but I find it’s no coincidence that ‘we’ somehow forgot that women are trainers too.

    Let’s talk about reproductive rights next week, shall we?

  37. Hey justin if you ever fucking refer to us MEN as “dudes”, “guys”, “boys”, or any other derogatory, disrespectful term implying that we are anything less than responsible Male adults, I’m going to inform Human Resources. Plus I’ll tell my mommy on you

  38. I am a girl. I call myself a girl and don’t freak out about it.

    I train girls/women/females at my gym.

    My gym is about 90% female, with the ages of the girls/women being between 7 and 52.

  41. also solid post. I train with my fiancée, I wouldn’t say I train her as much as just inform her of stuff and what I notice. She does quite a bit of her own research on here/books etc pertaining to form, nutrition, training info etc.

  42. As a woman who trains and also works in a heavily male-dominated environment, oldmansquatting and karibot have some good points. You know what bugs me way more than being called “girl,” though? Guys who act all butthurt when someone suggests a change. Dudes, why are you so sensitive?

    Heh. I’ve really learned a lot from 70sbig and appreciate the info and the supportive environment — the language may be coarse but the thoughts are (usually) good. Actions speak louder than words.

  43. @upstream, I train at Atii now :) it’s the first non crossfit gym that I’ve lifted at, it has it’s charms! It’s really cool to see someone else on 70s big that has lived in iqaluit, that made my day!

    @bigsteve, I’m all the way up in Iqaluit,
    Nunavut in Canada. I think I’ve found the one and only chiro in the arctic, but I’d love any referrals! When I lived in BC, my chiropractor was my crossfit training partner, and my massage therapist was my coach – that was so the way to go. Alas, services can be extremely lacking up north.

This site uses Akismet to reduce spam. Learn how your comment data is processed.