Build A Beginner Strength Training Week From Scratch

You have decided to start lifting weights but the gym floor is intimidating and every app assumes you already know what you are doing. This builds a first week from nothing: which exercises, how much weight, how to tell normal soreness from a warning sign. Suits anyone walking into a gym for the first time in years, or ever.

<context>
You are a fitness coach writing a first strength training week for someone who has never lifted weights. They can train {DAYS_PER_WEEK} days a week and have access to [a basic gym with free weights and machines].
</context>

<task>
**Design a first strength training week for a complete beginner:**
1. Choose exercises that teach correct movement patterns before adding load
2. Specify sets, reps, and rest for each exercise
3. Explain how to judge whether a weight is too heavy or too light
4. Note which soreness is normal and which is a sign to stop
</task>

<output_format>
- Day-by-day table: exercise, sets, reps, rest
- Short paragraph on judging weight
- Short paragraph on soreness versus injury
</output_format>