Learn the correct technique for each exercise and follow it to the letter. Don t jerk the weights around or try to use too much weight, or you could injure a muscle or joint. Weight train 2-3 days a week. With the whole-body routine here, take at least one day off from weight training between sessions. Do 1-2 sets of each exercise.
Beginners can start with one set of each exercise and build up to two sets in a few weeks.
You could gradually work up to three sets of some exercises. Do 12-15 reps per set for upper body. For best results, choose weights that make the last few reps of each set a bit of a challenge. Rest periods between sets should be limited to 30 seconds or less. Do cardio 3-4 times a week.