Starting Strength: Basic Barbell Training, 3rd edition
After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:
Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.
So, Mark Rippetoe gets extremely preachy and he likes to smell his own farts. But I still recommend Starting Strength . Ignore his comments on drinking a Gallon of Milk a day to gain muscle mass, and don't fall in love with his hip drive comments. BUt as far as breaking down the most efficient and safe way to perform Press, Bench Press, Squat, and deadlift, I'd say it's the best beginner book.
I would follow Juggernaut Strength on YouTube. For women specifically, I would follow Megsquats (though she is Powerlifting specific).
Lmao. Starting Strength and eat, eat, eat, eat, eat. If you cut now you will legit look like a walking skeleton.
Gallon Of Milk A Day
It was originally popularized by Starting Strength
Good news: If you're a beanpole 16 year old with raging hormones that wants to become an offensive lineman, this is PERFECT for getting some massive newb gains
Bad news: Most of us aren't that, most of us will just get fat
If you're 6'2" and skinny and active enough, it could help I suppose.
Who ever downvoted you is an asshole. Buy this book .
Apologize for the length. This took a lot longer than I thought it would, and now I'm tired and I don't want to edit it down for verbiage. Also, just my opinions--maybe it'll help in some way.
This may not apply to you, but if it does, maybe it'll help-- start small, and begin with a simple (but dedicated) attempt at consistent weight-lifting.
Select a weight-lifting program, and then stick to it.
Example of a weight-lifting program: Mark Rippetoe's Starting Strength ([https://toptalkedbooks.com/amzn/0982522738) ).
Simplified version: Strong Lifts 5x5 (https://stronglifts.com/5x5/); if you can, do power cleans instead of bent-over rows.
When I say "program," I mean to schedule the following onto your calendar (or an exercise log app of your choice):
Why a weight-lifting program where you must specify your daily targets at this level of detail (prior to showing up)?
If you're in a tough spot, this is a great way to start small. Barring being unable to go to a gym (or bootstrap a cheap home squat rack gym), the only thing that has to change to get this going is you, which means this is well within most people's capability. It's also a great fallback routine when life's difficulties pile-on again. Once you get familiar with the benefits of goal-oriented weight-lifting, it becomes easier to "see" the path of meaning (i.e. the pattern) in other pursuits in life. Some may literally require the exact same approach, with the only difference being that you just have to tailor the weight-lifting framework to the new set of skills that you'd like to take on. To sum it all up--this is a great way to rack up easy psychological "wins" either to recover from setbacks in life or to prepare you to take on new challenges in other aspects of your life.
OP, you have received some advice on this thread that isn't great (e.g. don't worry about not squatting to depth).
I am an actual strength coach. For years, I've coached old people, kids, middle aged business people, mothers of four, underweight males, obese people, college kids...you get the idea. I have yet to meet a single person for whom mobility is a restricting issue in the first session (i.e. can't squat due to tight <insert muscle here>) except for the shoulders, which can generally be opened up within a few sessions. Even holding for shoulders only, I've only had three people that couldn't low bar on their first day with acceptable wrist neutrality. Here's my advice to you.
Good luck. If you do this for a year you'll look back and wonder how you lived without it.
I wager you have heard of it, brother though perhaps not in my manner:
First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.
1) A power cage so you can squat and bench safely by yourself.
2) A flat bench
3) An bar for powerlifting
4) Plates - 4x45, 2x25, 4x10, 2x5, 2x2.5.
5) A copy of Starting Strength .
Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.
Continue to ask questions and do your own research. Good luck!
Here ya go:
The app also includes the entire book as well as warm up weight amounts. Pretty slick.