Make an exercise weight training plan for a 52 year old beginner with some experience but who hasn’t trained in a year

Start with three full-body sessions per week for two weeks, then—if you’re recovering well—move to a three-day push/pull/legs split for weeks three and four. For someone returning after a year away, ease back in, focus on learning comfortable, controlled technique, and build consistency before pushing effort. 1 2

• Weeks 1–2 — Full body: Train Monday, Wednesday, and Friday, leaving recovery time between sessions. Each workout can cover major muscle groups with movements such as a squat or leg press, a press or push-up, a row or pulldown, a hip-hinge movement such as a deadlift variation, and a lunge. Start with about 2–3 sets per exercise; use a manageable rep range, and stop with good form rather than forcing repetitions. 3 4
• Recovery and pacing: Use the days between lifting sessions for rest or light activity, and keep at least one day fully off if you need it. Prioritize regular attendance over maximal effort; increase the load or repetitions gradually as the work becomes comfortable. 5 6
• Weeks 3–4 — Push/pull/legs: If the first two weeks feel manageable, try one push day, one pull day, and one legs day, spaced across the week—for example, Monday, Wednesday, and Friday. Choose exercises you can perform safely: presses for pushing; rows and pulldowns for pulling; and squat or leg-press patterns, hip hinges, and calf raises for legs. A general moderate range such as 8–12 repetitions is one option; adjust the workload to your recovery and ability to maintain form. 7 8
• Warm-up, recovery, and progression: Warm up before working sets, keep sessions manageable in length, and allow enough recovery between workouts. Don’t push through pain or worsening aches; adjust the exercise or workload. Progress one step at a time rather than making large jumps in weight or volume. 9 6
• Personalize for health and fitness: Choose movements and effort levels that fit your current ability, and account for any health conditions or limitations when setting the plan. The available guidance emphasizes adjusting exercise selection so it can be performed safely and does not aggravate existing injuries. 10 11