W eight training can be tailored to fit everyone's needs. But many adults need a basic regimen that works all the major muscle groups, as in the following program. Before you lift, though, ask your doctor if your body can safely tolerate the program. It's also important to understand basic concepts before starting. This doesn't mean that more is better or that you have to pop veins to get results.
Weight training is a gradual process.
Also, overloading is relative. An inactive older person may overload with 5 pounds, whereas a young athlete may need to heft 300. As your strength builds, you need to increase the overload. But once you have achieved the strength you want, there is no need to continue overloading. You can shift to a less demanding, maintenance approach.