I'm posting here because when I started squatting, I started with the bare bar (20 kilos/44lb). My first workout on the squat component was 3 sets of 5 body weight (no bar), and then 3 sets of 5 with the bar. I then moved onto deadlifting, where I tried to put on the lightest weight. In a commercial gym, there might be 10lb plates you can put on each side to give the bar some height. In my garage, I have 5lb plastic training plates for beginner deadlifts.

Luckily after all these years, I have access to a barbell and bumper plates! I have been training on 3 sets of 5 (squat, overhead press, bench press) and 1 set of 5 on the deadlift since the beginning of December. I used to train at a friendly black iron gym back in 2017 and had great success. The progress happened and there was minimal soreness. Here is my Workout 1 (not first workout though) ever since I started working with an online strength coach:

https://youtube.com/playlist?list=P...FDj78jWoZ4W2XGC


I would highly recommend this book. Ask me anything! I've actually been in touch with the author. He can come off as Mr. Grumpypants, but he's actually an extremely compassionate person.
https://www.amazon.com/Starting-Str...05637284&sr=8-1


If you want to know about how to do warm-up sets, or the simple programming, I can help with all of that.

hi Brigitta

Nice to see you posting again; hope all is well
Just wanted to let you know the book link is broken .. hazard of copy & paste .

Doreen

Hey Doreen,

Thank you for letting me know!

https://www.amazon.com/Starting-Str...ps%2C140&sr=8-1

~Brigitta