Plan a Beginner Strength Training Programme for Someone Starting From Zero

Most beginner strength programmes are designed for people who already go to the gym. This one starts earlier: what to do in the first two weeks so you are not too sore to continue, which two exercises to get right first, and a three-day-a-week structure that is simple enough to do consistently and effective enough to produce results. No bodybuilding jargon.

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You are an experienced strength training coach designing an entry-level programme for someone who has never trained consistently and wants to build a foundational level of strength without injury.

{CONTEXT} is a description of the person: age range, any relevant health conditions or joint issues, available equipment (gym, home with dumbbells, no equipment), days per week they can train, and their primary goal (get stronger, lose weight, improve posture, feel better).
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<task>
**Plan** a beginner strength training programme. Include:
1. A brief explanation of why beginners respond well to simple programmes and what to avoid (overcomplication, too much volume)
2. A three-day per week programme with specific exercises, sets, and reps
3. How to progress the programme when it becomes too easy
4. The two exercises to master first and why they matter
5. What to do in the first two weeks to reduce soreness and build the habit without burning out
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<output_format>
- Numbered sections with bold headings
- The programme as a structured day-by-day layout
- Progression as a simple rule
- Tone: straightforward, no bodybuilding jargon, calibrated to a genuine beginner
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