A few things that have stuck after getting more serious about lifting. Mostly for my own reference, but maybe useful if you're starting out.
-
Don't hit the same muscle group more than 3 times a week. Muscles need recovery time. That constraint alone helps you pick a split: push/pull/legs, upper/lower, or full body. I prefer full body. Sessions run longer (often past 1h30m), but I only need to go three times a week.
-
Progressive overload. How do you know when to add weight? Aim for 3–4 sets of 8–12 reps. Once you can finish 3 sets of 12, move up. It's fine if the next weight only gets you 5–6 reps. What matters is actually progressing for at least 1–2 sets instead of camping on the same load forever.
-
Beginners shouldn't expect the scale to drop fast. Early on, body weight often stays flat while composition shifts: more muscle, less fat. The mirror and how clothes fit tell you more than the number on the scale.
-
Rest more than a minute between sets. Don't rush. Recovery between sets is part of the work.
-
Eat around training. Carbs and coffee about an hour before. Protein after.
-
For cardio, inclined walking beats running for me. Slow incline walks for 20–30 minutes. Running is the worst choice if the goal is low-impact conditioning without thrashing recovery.
-
More reps or more volume? Both build muscle. But some full-body movements fatigue you systemically — you stop because you're out of breath, not because the target muscle is done. In those cases, go heavier with lower reps. Either way: train close to failure without letting form fall apart.