where does one start in order to increase muscle mass because that is shown from an evidence-based perspective to get good health outcomes most people who begin to exercise with weights should be trying to get to the gym for between two and four times a week for between 30 minutes and an hour at a time what kind of movements to do presses pulls upright rows shoulder presses squats deadlifts things like that they train three or four muscles at a time they hugely modify how you look and how you feel when you're beginning don't be concerned so much about how much weight is on the bar you're going to get adaptations no matter what sets of generally 5 to 10 repetitions if you can do a set and it's just not challenging like the weight is moving as fluidly in rep one as it is in rep eight increase the weight on the bar gingerly if the weight on the bar increases pretty tough and your techniques unstable keep the weight the same for a few weeks until you feel you're in command of it again and then move up and wait again