Warm up with 5–10 minutes of light cardio and dynamic mobility
Choose a training split that fits your schedule
Start with compound exercises
Learn proper form before adding weight
Use a full range of motion
Pick a weight that lets you complete the target reps with good form
Perform 2–4 sets per exercise
Aim for 6–12 reps for muscle growth
Aim for 3–6 reps for strength
Rest 1–3 minutes between sets
Train each major muscle group 2 times per week
Increase weight, reps, or sets gradually over time
Keep a training log
Allow at least 48 hours before training the same muscle group again
Include accessory exercises for weak points
Balance pushing and pulling movements
Finish with light stretching if desired
Eat enough protein and calories to support recovery
Sleep 7–9 hours per night
Stop if you feel sharp pain or dizziness
Ask a qualified trainer for help if needed