There are lots of strength training programs out there for beginners (Starting Strength, Stronglifts, Greyskull). Most studies I've read suggest all that really

There are lots of strength training programs out there for beginners (Starting Strength, Stronglifts, Greyskull). Most studies I've read suggest all that really matters is that you are strict with your form and stick to it. A program's success depends largely on you showing up... That said, I'm a big fan of the Greyskull program. You increase the weight 2.5 - 5 lbs per session (provided you hit the goals of your previous session).