There's not one fit person out there that got that way by sitting on the couch. That said, if you're wanting to lose weight or gain weight, strength training should be in your life, it will change your body. You're not going to put on superhero muscles just because you lift weights. Small amount of weight with lots of repetitions goes a LONG way. It causes a raise in metabolism, strengthens your bones, increases endurance, improves coordination and balance and raises self-esteem and confidence. I'd say the benefits are huge!
Where do you start?
Overload your muscles. Pick a small amount of weight, for example 3 pounds. Do 25 repetitions. Pick it up, put it down. Then do it differently. Again. And Again. And Again. (The Again and Again and Again are called "sets")
Now, when that 3 pounds get too easy, Add Intensity, or add 2 more pounds. Then when that gets too easy add more and so on.
Target all major muscle groups and specific muscles. For example, leg raises: do them to the back, side and front in a variety of large and small to target all muscles. For arms, same concept. Don't forget core muscles too! They're the most important for stability and balance. As we get older, stability and balance are our biggest problems as bi-pods.
1000+ Workout Routines!
Rest and Recovery is also important to give your muscles time to recover. Don't focus on the same muscle groups 2 days in a row. Do arms, then legs, then arms and core, then legs, then arms, then legs and core....you get the point.
To avoid injury make sure to stretch, breathe, warm up and stand up straight!
5 Common Strength Training Mistakes
Try This! Body Weight Workout (Modified if Needed):
15 Jump Squats
20 Push Ups
15 Pull Ups
15 Walking Lunges
15 Tricep Dips
15 Inverted Pull Ups