Starting with strength training basics:

Effective strength training involves:

1. Progressive overload - gradually increasing weight, frequency or reps
2. Compound movements that work multiple muscle groups
3. Proper form and technique

Best beginner strength training programs:

Bodyweight Training:

• Push-ups
• Squats
• Bodyweight rows
• Planks

Dumbbell Training:

• Goblet squats
• Dumbbell rows
• Push-ups
• Overhead press

Barbell Training:

• Back squats
• Deadlifts
• Bench press
• Overhead press

Key training tips:

• Start light to perfect form
• Allow recovery between workouts
• Focus on compound movements
• Progress gradually
• Video yourself to check form

For weight loss:

• Combine strength training with calorie deficit
• Focus on form over weight
• Include compound exercises
• Allow recovery between sessions

Recommended starter workout: 3x per week, full body

• 3 sets of 8-12 reps per exercise
• Rest 1-2 minutes between sets
• Progress weight when form is solid

Always start with proper form using light weights before increasing load. Consider working with a trainer initially to learn proper technique.

[Original images maintained but not included in summary for brevity]

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