As part of the workout programs, you will find an introductory warm-up to get you started. And yes, you should always begin a workout with a warm-up.
Following the warm-up, you can begin the workout. For the best results, you will need to do these exercises safely and push yourself to lift loads that are challenging. The exercises in the introductory program are easy to do without screwing them up. However, their simplicity doesn’t mean that they are impossible to do incorrectly. Nor are they only beginner exercises, everyone should be using them no matter how advanced they are in their training.
For the best results, follow the suggested tempo for each exercise, which has been chosen to maximize control and muscular engagement. The number of sets is a guide. If you wish to cut the time of the workouts down, you can reduce the number of sets. However, anything less than 3 sets per exercise is going to diminish your results.
On the flip side, if you wish to lengthen your workouts, you can perform more sets. Beyond about 8 sets per exercise, you can start doing too much and begin overtraining.
AFTER THE WORKOUT
After you have completed a workout, finish off with a few minutes of light movement to cool down, such as a walk. This cool down period is also a great time to do stretching. You can refer to the static stretch list, prioritizing the stretching of your tightest muscles first.
On recovery days, it is always good to still move by doing activities such as a walk, ride, swim, stretching, etc.
The introductory program provides a base level of strength and conditioning. It is intended for you to follow it for at least six weeks before progressing on to the next program, although you can follow it for as long as you like.
For a properly structured training program, you follow a program for three to six weeks, which is called a block or mesocycle. If you want to keep progressing to more advanced programs, or just change them up, three to six weeks is a good amount of time to stick with each program. Unless it suggests otherwise.
These workouts are designed to generate optimal muscle balance and body mechanics. What they don’t account for are individual postural issues and how to avoid making exercise mistakes. Many people have some form of postural issue, e.g., weak abductors, anterior pelvic tilt, hyperextension through a joint, etc. To get advice on how to account for these issues, you will require a good coach.
For an introductory strength training program, refer to introductory strength.
For information on how heavy to lift, you can refer to weight loading.