Resistance training is putting a load on a muscle and adding a little over time. Squat or sit-to-stand, hinge, push, pull, carry. Two to four days a week. That is the whole sport for most humans who want to age with tissue left. Galpin for dose. Lyon for why muscle is the organ. The muscle pillar is the parent page.
A week that works
Full body Monday/Thursday, or upper/lower. Hard sets you could maybe grind two more reps on, then stop. Add weight or reps when it gets easy. Home: adjustable dumbbells, a suspension trainer, a power tower. A rack is faster. A year of waiting for a gym is slower.
Protein attached to the sessions. Sleep. Easy cardio on other days (Zone 2) will not steal your gains. Daily bootcamps on no food might. Sims if you have a cycle and someone told you to eat less and cardio more.
FAQ
Machines or free weights?
Both load tissue. Free weights teach more. Machines are fine when you are tired or learning. Progress is the variable.
How heavy?
Heavy enough that the last reps are serious, not so heavy that your form becomes a lawsuit. Leave 1–3 reps in the tank most sets.
Do I need to be sore?
No. Soreness is a side effect, not a grade.
Not rehab. Pain that alters your gait needs a professional, not a PR attempt.
