So are you a total beginner who has never set foot in the gym? You probably don’t have the strength, habits or coordination to be able to do any meaningful weight-lifting exercises. You can of course start with weights straight away (of course first studying how to do everything properly), but I think it would be better if you learned workout habits and got some muscle endurance first.
So if you are a total beginner and have almost no experience in the gym or with sports, start with a bodyweight routine. The goal of this routine is to be able to do the number of repetitions specified for each exercise in a row without stopping. So after a while you should be able to do 100 pushups or 200 body squats in a row. However at the beginning you probably won’t be able to do that. So the key here is to be able to do the specified number of repetitions for each exercise in a DAY. So for example you need to do 100 pushups. You do 20 in a row and then your arms collapse and you can’t do any more. After that, you rest a little bit and then do 20 more. You don’t have time to do anymore so only come back 2 hours later and do 20 more. You are up to 60 now. You then do the remaining 40 at various intervals during the day. The same thing would happen with the other exercises. The key here is to do as many as you can on the first try. So the first week you would be able to to do only 20 in a row, the second week 25, the third week 30 and so on, until one day you would be able to do 100 in a row! The numbers below can of course be changed. If you feel that doing a 100 pushups in a day is too much for you, then you can set the daily goal at 50 or even 25. The important thing here is to pick a goal and stick to it.
Do all the exercises below. You can try to do them all in one day every day of the week or pick a few to do a day, only exercising 3 days a week. It’s up to you and how busy you are. However once you pick a schedule, then stick to it religiously!
200 body squats
100 glute bridges
Some people argue against doing a lot of repetitions of single exercises, however we are not going for total strength here, but instead muscle endurance and the formation of good habits. Repetition was what our ancestors did and they were probably more robust than us. A lot of old martial arts routines were also based on long high repetition body work.
The above exercises should form the base of your routine, but you can throw in other exercises as well if you want to. For example the exercises here are good for any age. You can also throw in a mild stretching routine and maybe some slow cardio on a stationary bike.
After forming a strong base with these exercises, then you can move on to a more structured lifting routine composed of compound exercises .