A good exercise program to introduce a novice to weight resistance training should include a combination of compound and isolation exercises. Compound exercises such as squats, deadlifts, presses, and rows should form the foundation of the program, as they involve multiple muscle groups and can be done with heavier weights. Isolation exercises such as bicep curls and tricep extensions should also be included in the program to target specific muscles.

The program should also include a warm-up and cool-down to reduce the risk of injury and proper form should be used for all exercises. Beginners should focus on light weights and higher repetitions (8-12 reps) to get comfortable with the exercises and to strengthen the muscles. As the individual progresses, the number of repetitions can be decreased and the weight can be increased.

For best results, the program should be done at least 3 times per week with at least 48 hours rest between sessions. Rest days are important to allow the muscles to recover and repair. Additionally, proper nutrition and hydration should be maintained to maximize the effects of the program.
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