Slowly stretch your wrists, elbows, shoulders, neck, hips, waist, knees, and ankles. Then, depending on the physical condition that you are in, you can begin a weightlifting regime. Your equipment can include a weight bench, for one. Most can be adjusted to be either a flat surface or an inclined surface. There are also dumbbells, a bar with different sizes of weights, and machines.
Dumbbells can be as light as two pounds each.
They are normally held one in each hand, and are raised above the head or pushed out in front of you, or held lowered at your sides and raised up to your waist level. Whatever exercises you choose to do should be repeated about ten times for a beginner. Breathe in and breathe out deeply and do not make the mistake of holding your breath as we tend to do when we are under pressure or stress. Don't push yourself into doing more even if your arms feel good and you don't feel any pain yet. Any pain in your muscles will be felt within the next day or so.