The goal is consistency, not exhaustion
For the first month, finish most sets with two or three good repetitions still possible. This creates enough training stimulus while leaving room to learn technique. Three full-body sessions per week work well because each movement is repeated often without requiring daily gym visits.
The base session
Choose one squat pattern, one hip hinge, one horizontal push, one pull, and one loaded carry or core exercise. Perform two working sets during week one and progress to three sets when your recovery and technique remain steady. Rest one to three minutes between sets.
How to progress
Use a repetition range such as 6 to 10. When every set reaches the top of the range with stable technique, add the smallest practical amount of weight. If load jumps are large, add one repetition per set or slow the lowering phase instead.
What to record
Write down the exercise, load, repetitions, and a short note about effort. A simple log reveals progress that is easy to miss day to day. Persistent sharp pain, dizziness, or unusual shortness of breath are reasons to stop and seek qualified medical guidance.
Bottom line
Use this guidance as a framework, then adapt it to your experience, equipment, budget, and health needs. Sustainable choices are the ones you can repeat.