Lift, recover, repeat... and have fun
All reputable gyms have qualified demonstrators who will explain how to use basic equipment such as dumbbells, kettlebells, barbells and cables.
As you start lifting heavier weight, you may want to invest in weightlifting trainers and a lifting belt that supports your back and helps brace your core.
And a good pair of weightlifting gloves. These can cushion your hands and help grip the weights better. Good grip is key to good form and technique.
Strength is generated by creating new stimulus on muscles that have to adapt and become stronger. This can begin with bodyweight exercises (press up, plank, squat). Once these develop, you increase to using weights known as resistance
training.
I usually set myself three sets of 12 reps, then I can build on that. Either more sets, reps or lift heavier. By the end of set three, you should be fatigued.
It’s easy for beginners to see quick results. Strength can be built daily, and you’ll feel developments within the first few weeks. But you must be consistent, training 2-3 times a week.
Results are dependent on the individual, so do not compare your progress to others. Being able to use your body in a different way will mean that you will be able to develop more strength. Strength training is so important to support our bones now and in the future.
Cardio workouts are great for keeping your heart healthy, but allow your body to recover in between workouts. Active recovery can include walking, foam rolling, mobility stretching or gentle yoga.
Get into the right mindset. Breathe, focus and enter the gym with pride, confidence and determination. Keep a log. A notebook of the weight you lift, reps, sets and dates. Your body measurements and weight. This allows you to monitor progress at a glance. Keep it simple. Workouts should not be designed to complicate.
Most of all, have fun!