Bodybuilding for you.
Training will include every movement pattern and major muscle groups as well as developing stabilizing muscles (e.g. rotator cuff and forearm) and "core" strength (abdominals, hips and lower back).
Training can then progress to endurance or to build muscle bulk (hypertrophy) and strength, and convert strength into power.
You will use your own body weight, free weights (e.g. barbell, dumbbell, kettle-bell, medicine ball) or equipment (e.g. weight stacks, cable machines) to target specific muscle groups and movements.
For a beginner
Weight training has many benefits whether for sports or for someone wanting to "tone up" or lose body fat. It can improve your posture and body awareness or how you "feel" in your body, and effect weight loss and reduce blood pressure. For non-athletes, weight or resistance training has many health benefits, and can help make "activities of daily life" easier and safer.
You need to develop basic physical fitness and conditioning before you can move on to size, strength, power or speed training. The first goals might be to develop basic training skills and correct movement patterns to safely start the body's adaptation to exercise and to make sure that poor posture isn't made worse.
The early training may seem to be "simple" moves, but you need to get these right before moving on to complex and sport-specific movements. You can't miss out any steps. The first three weeks or so will see your nervous system and muscles adapt and be ready for stimulus. This is a time to be careful to avoid overtraining - more isn't better. You can soon look forward to more interesting and challenging workout exercises.
Some basic assessments of performance will be made including bench press; T-bar row; endurance; and flexibility at the start and at Weeks 5, 10, 18 and 30. This helps define your goals and show progress.
Your training plan will be personal and adapted so that you develop a solid fitness foundation and then the exercises, intensity, or volume are changed to develop strength, power and endurance, with less risk of "overtraining" or burnout.
