can get an effective strength training workout in just 30 minutes with just a few exercises that you do well. There are all kinds of videos on YT but this is a good primer to begin with.

https://www.youtube.com/watch?si=u6B6LrFiKCBPk6jT&v=K_TZIKBk4jY&feature=youtu.be

After that, I'd say to start with 3 days a week of strength training

M - Chest / Triceps (Flat Bench, incline bench, flyes & triceps extension - you can mix barbells, dumbells, machines)

W - Legs / Back (squat, leg press, hamstring curls, leg extensions & back rows (seated and bent over))

F - Shoulders / Biceps (shoulder press, front raise, side raise, bent over lateral & bicep curls)

Those exercises are listed by VALUE and BENEFIT, if you just do the first exercise with three sets of 5-8 a week, you'll get more than trying to load your workout with too many exercises. Keep it simple, over the first 6 weeks, you'll see great improvments and you'll be able to add more exercises as you like.

I'm also a fan of DEADLIFTS, but you need to really have someone coach you on deadlift form whether it's barbell or dumbells. If you get your form down, you will realize tremendous benefits for taking the process slowly.

I personally throw in deadlifts on my Mondays and Friday, I do 3x15 barbell one day (just heavy enough to feel like I can't do one more end of my 3rd set - this is my day for flexibility strength), and 3x8 w a trap bar and weights on this day, it's my strength day for this movement.

I like to use the Army's new deadlift test that is part of their fitness test as a guide) and sepending on your age you can measure yourself. It's a good functional test of general body strength to lift heavy objects.

For instance if you are 32-36 your ultimate goal is a 3 rep max at 340#, if you are like me and over 62, your goal is a 3 rep max of 230#. Trust me, unless you've been lifting, it will take months of work to get to that standard. The MINIMUM standard for those two age groups would be 140# for both, and is 64kg, which realistically you should be able to do easily after just six weeks of weight training.

That's my recommendations for starting out. I'm just a guy who used to be a gym rat and has gotten older, but still loves the gym.