Direct answer: Beginner strength training should teach movement, introduce manageable effort and fit your weekly schedule. Include legs, hips, pushing and pulling rather than choosing only favourite exercises. Your starting load depends on the movement you can control, not a number assigned to all women.
Learn the equipment first
Ask for a demonstration of seat settings, supports and safety catches. Try a light preparation set before your working sets. Keep a record of the settings so the exercise can be repeated. A coach needs to know whether balance, equipment or muscle effort is limiting you.
Make the week achievable
Two or three available sessions can be organised around full-body training or another practical structure. This is an example of scheduling, not an individual prescription. Tell your coach the actual time you have, including travel and busy gym periods.
Build a useful record
Log repetitions, load and difficulty. Increase resistance when your coach confirms that execution and effort match the plan. Repeating useful exercises helps you compare sessions; changing every movement each week makes that comparison harder.
What to record and discuss
- List the days you can consistently train.
- Check settings and practise with light resistance.
- Record working sets and questions for your coach.
Questions about this topic
Must beginners use only machines?
Should every workout leave me sore?
References and further reading
Educational content. Examples need adaptation to your experience, routine and health context.