Start slowly Start with a light weight (5-15 pounds) and see if you can do 10 reps. When your muscles are just about exhausted at 10 reps, that’s a good starting weight to use.
Ask a personal trainer or seek assistance at the gym See if your gym offers a free introductory session with a personal trainer since you may just need one hour of good instruction to get you started.
Always listen to your body while you are working out, you need to feel that the pain your feeling is muscle pain not injuries. All humans can tell the difference. So you might need to do fewer reps or go lower on the weight. Maybe take a small break in between, Or might even change the exercise.
Give room for improvement do some kind of progression that doesn’t mean upping your weights every single week. You can make things more challenging by increasing your reps. once you’ve done that and you’re comfortably performing more reps with your old maximum weight, then it’s time to grab something heavier.
Don’t stick to the same routine; try to do different routines each week. Example: One day you do free weights, one day you can try a cross fit class or join a boot camp class. This way you won’t get bored and you will carry on for longer and get more results.