If you have never lifted weights, or if it has been a good while since you have done any strength training, Developing a good base is the place to start. You need a solid foundation on which to build. The best way I have found to go about this is through the
Stronglifts 5x5 program. This program is very simple. It is comprised of only five exercises. The squat, deadlift, barbell row, bench press and shoulder press. The plan is layed out so that you perform only three of these exercises per workout. You do three workouts a week, which should last less than an hour each. Don't let it fool you though, done right, that three hours a week will be exhausting. It is one of my favorite programs simply because it is fun, and you make serious headway in a small amount of time. The point of this program is to add weight each time you go to the gym. When I am doing this program I always see strength gains quickly, which is encouraging. There is also a free app that will track your progress for you and guide you through the program. Check out the program
here . They will ask for an email, but the program is legit and I rarely get any emails from them. Download the free report, don't let the hype at the beginning scare you off, just scroll down and check out the program layout. The most important part of this thing is to not get ahead of yourself. Do each lift with strict form and start out LOW on the weight, you'll be adding it on quickly enough, trust me. If you are a beginner this program will really get you started on the right track for maximum strength gains. Intermediate and advanced lifters I think will benefit from this program as well. I use it to get motivated and get my body back into the swing of things if I've been away from the gym for a while. When I plateau I move on to a different program.
