Beginning Strength Training

For anyone interested in getting into weight training them check-out StrongLifts 5x5. It's really just a tweak to Starting Strength, but I feel it's better balanced with rows replacing power cleans, but I really like how Starting Strength tries to apply their method to the entire population, regardless of age, gender or physical preparedness.

The core principles are nice and simple - start with an empty barbell, and progressively add weight in small (2.5kg/5lbs) increments. You're never out of your depth, as each session you're working at a level close to what you've already successfully completed. But, over a relatively short period of time, the weight you're capable of moving will surprise you, along with the day to day benefits of getting stronger.

Alan Thrall's YouTube channel has great instructional videos for the movements.

This linear progressive loading only works for a while, maybe 3 to 6 months depending on how you progress. By the end of this time, your squat and deadlift will be bodyweight+, but you'll need to adjust your programming to progress further. At this point, check out The Bridge from Barbell Medicine - it's a free program that covers this next stage. After that, you can re-run The Bridge, but I'd check out the paid templates from Barbell Medicine - I've run their Strength I and PowerBuilding I programs to good benefit.

For nutrition, which is key to performance and recovery, check out LeanGains. There's a pretty cheap ebook there that really demystifies the whole thing.

Both StrongLifts and StartingStrength have Apps that guide you through the process, so worth using at that stage, but more generic Apps like FitNotes or Strong are better for custom workouts.