Strength training means making your muscles work against resistance, using free weights, machines or your body weight. Beginners make good progress with two or three full-body sessions a week.
Learn the basic movement patterns first: squatting, hinging at the hips, pushing, pulling and carrying. Use light weights until your technique is steady.
Progress gradually. Add a little weight or a few reps when the current load feels controlled. Rest days matter because that is when your body adapts.
If you have an injury or a health condition, speak to a doctor before starting, and ask a trainer to guide your first sessions.
General information, not medical advice. If you have a health condition, speak to your doctor before starting a new routine.
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