Tag: beginner-strength

Mid-30s desk worker here who's never lifted before. I can get to a basic apartment gym three days a week for about 45 minutes and don't have budget for a trainer. My goals are general health and strength and not bodybuilding, and I've had occasional lower back stiffness. What's a realistic beginner plan to follow, how should I pick starting weights, and how fast should I progress? I'd also appreciate tips on form resources, warm-ups, and how to avoid overdoing it early.