Hello,
hi h got injured in an accident and so not been able to exercise im fine now but its been about a year cant even lift weights im that weak i was thinking of doing pushups pull ups and squats 3 times a week to rebuild my strength im not sure about reps and sets for my goal im in my 30s any help wound be great thanks
First, it is always good to want to get back to training
However, is your doctor ok with the fact you get back to training ? What was your injury (if it is not too indiscret of course).
Assuming you want to get "simultaneously" max strength, muscular and cardiovascular endurance (then kind of conditioning), I would go for something simple (but not necessary easy) and full body like
pull up / chin up + dips + push ups + squats + abs
In terms of sets / reps, there are a lot of options. If you do not look for strength only : you can do between 3 and 5 sets of max reps (avoiding failure), with very short rest (30s or less) between sets.
In terms of exercises:
=> you could consider at the beginning some standard push ups, and then switching toward elevated feet or one-arm.
=> For the abs, plenty of options : plank / hollow position (HardStyle plank), hanging leg rises, "Pavel's sit up"
=> Squats : standard version (deep, flat feet), and then reaching pistol
If you are not interested in conditioning, these exercises can also be down very slowly (work on slow twitch). This will mostly work maximum strength.
Finally, do not neglect stretching (flexible steel, FMS, Relax into Stretch, and so on)
Kind regards,
Pet'