Wanting to start lifting weights

If you’re looking for something simple that will help you learn the fundamentals of the compound lifts, then I would recommend either Starting Strength or Stronglifts. Both are easy to follow, and will help you put on some muscle.

Greyskull or candito.

If you’re not used to lifting weights, my recommendation would be to start out super light and do a very minimal amount. Focus on form above all else. You don’t need to do a lot of sets or different exercises right now.

Also as far as “not wanting to get big” I would say you might be underestimating how difficult it is to get “big” and gain a ton of muscle. Focus on gaining as much as you can and if you ever think you are “too muscular or too big” you can back off.

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Also as far as “not wanting to get big” I would say you might be underestimating how difficult it is to get “big” and gain a ton of muscle.

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The best advice here is do a decent linear program. Virtually all naturals will have no issue getting too big.

If you're a genetic outlier and truly get too big, the solution is as simple as doing less. The vast likelihood is you are not a genetic outlier and will not get too big.

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I’m not wanting to get big

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This doesn't just happen by accident. You don't stumble over backwards into looking like a bodybuilder. It requires a concentrated and disciplined approach to training and dieting. More often than not, people say, "I don't want to get too big" because 1) they have Arnold in mind and don't realize getting freakish is generally only achievable by way of drugs or 2) they're fricking lazy.

From a physique standpoint, I don't know what you look like or what your goals are but do the following:


0) Take an honest assessment of yourself...are you weak? fat? skinny?
1) Buy/download one of these books: Greyskull LP or Starting Strength
2) Do the program as prescribed for 3-6 months or until you can no longer add weight to the bar every session
3) Revisit your goals in step zero and decide what you want to do...get stronger? lose fat? bulk up?
4) Come back and ask for advice on an intermediate program once you figure out what you want to do

Greyskull is popular here, but if you are a true beginner start with Stronglifts 5x5. There is a great app you can get that makes the workout dummy proof and it will do exactly what you want.

Follow the plan exactly as written as well, do not think. You are going to start with an empty bar on the main lifts (Squat, deadlift, bench, overhead press and rows) and add 5lbs every new workout.

You might feel like a pansy at first with just an empty bar, but it gets your form down before the weight starts to add up. You will be adding 30lbs to your squats/deads every 2 weeks and 15lbs to the others every two weeks.

It is a strength program, so you are not going to get huge muscles. They will be strong though.

In my 40s now, I went from empty bar to the 1000lbs club. SL got me 75% of the way there and used 531 to complete it.

As far as losing weight - diet, diet, diet. Quit eating sugary foods. I got myself back to being able to run a 5k over Summer and my weight did not change. On Keto for 1 month now and down 12 pounds.

No amount of exercise can undo a bad diet.

Push ups, chin ups and sit ups