What's your goal?

There are a lot of programs out there. e.g. C25K (couch to 5K), SS (Starting Strength), P90X, Crossfit, SL (Strong Lifts).

For me, I do something that is similar to Strong Lifts (SL). At the center of SL is a 5 x 5; doing 5 reps for 5 sets.

There are several exercise moves that are fundamental to my workouts. They are: 1. Deadlifts 2. Squats 3. Pull-ups 4. Overhead presses 5. Barbell row 6. Bench Press or pushups 7. High-Intensity Interval Training (HIIT); sprints 8. Sled-pulls

I value inner strength, both mentally and physically. That's why I focus on compound lifts that work out multiple muscle groups, and particularly those that work out the legs and core. Out of the eight workouts above, I do Deadlifts and/or Squats every lifting session which is typically every other day. I also do sled pulls (pulling a sled that has 50 to 100 lbs, for about 0.25 miles) once a week.

Now, I did have a trainer help me with my form for these compound lifts, and I watched a lot of videos. I also started off with very low weights for a few weeks, for example, just the bar. Form is really important. Part of having inner strength is knowing when your ego is acting up- knowing when to add more weight, and knowing when to step back to really make sure you're doing the moves correctly. I think having proper form will prevent you from getting injured too badly.

Also, to prevent injury, avoid leg extension machines. Also, I personally avoid machines in general (e.g. the Smith machine).

Start slow, aim for 3 days a week. Once you've established a habit of going to the gym, you can try to increase the frequency and duration of sessions, if you feel like it.

/u/yuta gave you great advice. Start by figuring out what is your goal. There's nothing wrong with simply wanting to look good either. But that will change how you should exercise.

I myself want to feel strong, I love feeling that my back is strong and that my spine is kept in the right place. It also care about being fit so that my body doesn't give up on me in my 50s, 60s or 70s. And, yes, I want to look good. Not over the top buff, but fit.

So, just like /u/yuta , I' ve been basing my routines round compound movements. I started with something similar to Strong Lifts, I suggest you take a look at their webpage. My fundamentals are: Squats, Bench Presses, Rows, Overhead presses, Pull-ups and Deadlifts. There' s nothing wrong with using some machines, I sometimes do too, but I prefer exercises with free weights by far.

Don' t be afraid to progress slowly. Be aware of your body as you exercise and double and triple check that your technique is right. Some things will take time to learn and will feel awkward at first. That's okay. Use mirrors and no matter which exercise you do, make sure your back is straight! Especially keep an eye on your lower back.

Keep a note on your progress. Make before pics and/or measurements. This will keep you motivated. I used to use Jefit which was ok, but now I use Fitnotes which is great for keeping track on your progress. And it generates nice charts too.

And come back here to report your success or ask more questions!

Good Luck!