Note: Keep in mind that gradual improvement is key to beginning any new exercise routine. The "no pain, no gain" slogan of the past and achiness after workout is not a necessary indicator of a job well done. Delayed onset muscle soreness (DOMS) after a session, and up to three days afterward, is a sign that you worked out hard, but is not the only indicator of an effective workout.
Warning: Consult your health care provider before beginning any strength training program, particularly if you have some health issues or if you have experienced back, knee, elbow or shoulder pain.