Generally my advice when people ask me is as follows:
1. In the beginning, going to the gym is the hardest part. Incentive: if you go to the gym consistently for a while you are rewarded with no more post workout muscle soreness, and easy newbie gains.
2. Do compound lifts if you can (squat, bench, deadlift (warning deadlifts are not for everyone, and may not be all that beneficial), pullups/pulldowns.) Add a bit of weight or reps each week. Aim for 3-6 sets. No one will care if you start with an empty bar. If you add reps, if you get up to around 10-12, add weight instead. These number are flexible and there is no right answer.
3. For accessory exercises or things that target single muscles: try a bunch of stuff and try new stuff often. If you don't like it, don't do it. If you like it, work it into your routine. These are generally fun but unnecessary until you hit a plateau/wall in another lift and do some research on what you want to do to get past that plateau/wall.
4. Good form is more important than adding weight. Don't hurt yourself.
5/Bonus. Try watching some cringey YouTube fitness influencers and see if they're doing anything that looks fun and try that.
Also follow the golden rule: clean up and put your damn weights back.
Not OP but I would add - keep some kind of written record of your progress - it can be very motivating to look back and see eg. I went 3 days per week for the last 3 weeks, or 3 months ago I could lift X, now I can lift X+30
I’m pretty sure the deadlift comment would get you into fights in most gyms with power lifters. I’m curious where you have seen that they aren’t beneficial? Everything I’ve read about them puts them firmly into the “best exercises” category.
Not sure exactly what they meant, but I assume most arguments in this vein have something to do with form. A well-executed deadlift is a great exercise, but you have to balance the risk of injury, especially for new lifters without a trainer or coach to help with their form.
1. In the beginning, going to the gym is the hardest part. Incentive: if you go to the gym consistently for a while you are rewarded with no more post workout muscle soreness, and easy newbie gains.
2. Do compound lifts if you can (squat, bench, deadlift (warning deadlifts are not for everyone, and may not be all that beneficial), pullups/pulldowns.) Add a bit of weight or reps each week. Aim for 3-6 sets. No one will care if you start with an empty bar. If you add reps, if you get up to around 10-12, add weight instead. These number are flexible and there is no right answer.
3. For accessory exercises or things that target single muscles: try a bunch of stuff and try new stuff often. If you don't like it, don't do it. If you like it, work it into your routine. These are generally fun but unnecessary until you hit a plateau/wall in another lift and do some research on what you want to do to get past that plateau/wall.
4. Good form is more important than adding weight. Don't hurt yourself.
5/Bonus. Try watching some cringey YouTube fitness influencers and see if they're doing anything that looks fun and try that.
Also follow the golden rule: clean up and put your damn weights back.