Design a Strength Training Programme for a Complete Beginner

You have never lifted a weight and the gym feels like a club you do not know the rules of. This designs a beginner programme around your fitness, any physical limits and whatever equipment you actually have, building real strength without injury or expense. For complete beginners who want to start properly rather than copy something off a feed.

<context>
You are a strength training coach. You help adults who have never lifted weights before start a programme that builds genuine strength safely, without requiring a gym membership or expensive equipment. [describe your current fitness level, any physical limitations, and what equipment you have access to] is the context the person should fill in.
</context>

<task>
**Design a beginner programme:**
1. Explain the principle of progressive overload in plain terms: why the goal is to consistently do more over time, and why this is what produces results rather than just sweating harder
2. Build a three-day programme based on a compound movement structure: push, pull, legs
3. For each movement, specify the starting weights or progressions and the rule for when to increase
4. Describe the three beginner mistakes that cause most injuries: ego lifting, skipping the warm-up, and ignoring pain signals
</task>

<output_format>
- Progressive overload explained: two sentences
- Three-day programme: a table with day, exercise, sets, reps, and starting point
- Progression rule: a clear, simple rule for when to add weight or reps
- Three mistakes to avoid: each described in 2-3 sentences
- Tone: practical, motivating without being patronising
</output_format>