I will say very frankly that you should NOT be lifting weights. I have exercised both with weights and without, and I think for the time spent, and given that

I will say very frankly that you should NOT be lifting weights. I have exercised both with weights and without, and I think for the time spent, and given that like me most of you probably sit at a desk, you will get more benefit with less chance of injury, by doing calisthenic/pilates style exercises. The reason is that posture and the use of small muscles to make adjustments, plus working the abs/core, are more important when sitting down, and help you avoid injury. The simplest plan is Canada's "5BX" plan designed for their air force. A more complex set of exercises are the series done by John Peterson, such as "Pushing Yourself to Power" that focus on using your own body resistance plus variations on pushups and what are variously called "burpees", "Hindu squats", etc. (I have no financial or other interest in his company, which is at http://www.bronzebowpublishing.com/ http://www.bronzebowpublishing.com/ )