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If you have a squat rack, a bench, and a bar, I recommend the 5x5 program. There’s an app called StrongLifts that does a solid job of helping guide form and tra

If you have a squat rack, a bench, and a bar, I recommend the 5x5 program. There’s an app called StrongLifts that does a solid job of helping guide form and track your progress. You start out with the empty bar and work up in 5lb increments on 5 different core barbell lifts (10lb increments on deadlift), 3 times per week, alternating A and B programs, always with the squat in the mix. Within about 8 weeks you will notice a big difference. If you can afford it, I’d recommend hiring a trainer for at least 3 lessons spaced out over your first few weeks so you can tune your form on the exercises, learn to build core control, and build good habits to avoid injury.

cdcarter 5y ago
This program is based on the program described in the book Starting Strength by Mark Rippetoe, which has gotten a lot of attention over the years. The book does an alright job of explaining the core movements and your likely failure conditions, but it is a bit exhausting to read through. That said, this is definitely one of the best/simplest ways to build physical strength, get comfortable with the bar, and get ready for more advanced training. After 8 weeks, I was squatting 3x what I was when I started. Eventually, I switched to a plan put together by a trainer in my neighborhood, where we do a little more rotation just to keep things interesting. Keeping things interesting is NOT important when you're first learning though. If you're like me, just being able to throw another 10 lb on the bar when coming back after the weekend off was interesting!