Instructor: Joshua Russell 

I. Introduction

A. Importance of Weight Lifting

   B. Basic Principles

II. Getting Started

 A. Assessing Fitness Level

   B. Setting Realistic Goals

   C. Choosing the Right Equipment

III. Fundamental Exercises

A. Compound vs. Isolation Exercises

   B. Squats, Deadlifts, Bench Press, and Overhead Press

   C. Proper Form and Technique

IV. Designing a Workout Routine

   A. Frequency and Consistency

   B. Split vs. Full-Body Workouts

   C. Balancing Muscle Groups

V. Progressive Overload

  A. Understanding the Concept

   B. Tracking and Increasing Resistance

   C. Avoiding Plateaus

VI. Rest and Recovery

 A. Importance of Rest Days

   B. Sleep and Nutrition

   C. Listening to Your Body

VII. Common Mistakes and Safety

 A. Overtraining

   B. Poor Form and Injury Prevention

   C. Knowing Limits

VIII. Nutrition for Weight Lifting

 A. Protein Intake

   B. Carbohydrates and Fats

   C. Hydration

IX. Monitoring Progress

A. Keeping a Workout Journal

   B. Assessing Strength Gains

   C. Adjusting Goals as Needed

X. FAQs and Troubleshooting

XI. Conclusion