If you've ever wanted to get bigger, or stronger, and you decided that you wanted to start lifting weights, but don't know where to start, then look no further. There are tons of influencers on social media, and assholes on the television all trying to sell you the latest and greatest program, but its all bullshit to make you spend money. It is actually incredibly simple, so don't listen to people that are charging you money to teach you.
Step 1 SHOW UP
This is the most important step of all. SHOW UP. Set a day and a time and do it, no excuses. You don't lift when you feel like it, or when its coinvent you do it when you are supposed to do it. If you ask ANYONE who has been consistent for several years "When do you work out?" they will ALWAYS have an answer and it will always be "on X day(s) at X time"
I CAN NOT stress this enough. Consistency is the very top of the list. I don't care if you show up and half ass it, you HAVE to show up. Start small, start with one day, it doesn't matter, but make that promise to yourself and keep it.
Step 2 Exercise selection
You can work out your entire body with only 6 movements. Each of these 6 movements are in their own category and you can pick literally any movement from that category, especially to start with.
Categories:
1.A push movement away from your body. Any sort of chest press, bench press, push ups whatever. You are pushing away from your body. You are working your Chest, Triceps, and Shoulders.
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Overhead push movement. Same as the first one but above your head. Overhead press, dumbbell press, military machine press etc. You are working your upper chest, triceps, and shoulders.
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Pull towards your body. This can be any sort of row, dumbbell rows' barbell rows' cable rows etc. Its the This is going to work your back and biceps
4.Pull down. Any lat pull down machine, if you don't have one, you can do pull ups, if you cant do a pull up, do assisted pull ups, if you cant do assisted pull ups then use a chair, get into a pull up position, and slowly lower yourself down. This is also going to work your back and biceps
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Squats. Barbell squats, goblet squats, Bulgarian split squats, lunges etc. These are going to work your Quads and Glutes,
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Hinging movement. Deadlift, Romanian deadlift, hip thrusts etc. You are working Hamstrings, and glutes, at minimum, and if you are doing Deadlifts you are working out your entire posterior chain.
Programming:
There are several different training splits you can use, but for a beginner who plans on working out 1 to 3 days a week, it's probably best to do a full body work out. How to do that is simple. Pick 1 work out from each of the categories and do 3 sets of 12 reps. It's that simple. If you do it even once a week and use progressive overload, you will get stronger, you will see results, simple as that.
Progressive Overload:
This is the idea that the training gets progressively harder. If you are a beginner it's extremely easy to do. After you pick your 6 workouts, do 3 sets of 12 reps each. If you are able to complete all 3 sets at 12 reps, then the next time you do that workout, add 5 lbs. After you add that weight you may not be able to complete 3 sets of 12, and that's fine. Your goal is to get up to 3 sets of 12 and when you do, add 5 lbs, and start the process over.
There is way more information about training, there are different splits, and different methods depending on your goals, and I would be happy to discuss and answer any questions anyone may have, but if you just want to get into the gym and start seeing improvements this is an extremely easy blueprint to start with.