Before you start your 'real' strength and conditioning training programme you should undergo a 3-4 week period of adaptation. Here you will use lighter weights to focus on technique and form, and to prevent the ungodly DOMS you would experience if jumping from zero to heavy weight training.
In this phase, do 8-12 reps per set per exercise. Take 60-90 seconds rest between sets.
You will do
3 sets of 12 reps per exercise in week 1,
3 sets of 10 week 2, and
3 sets of 8 week 3.
Adding just a little bit of weight each week.
After the adaptation phase, you should do a session of 1-rep maximum (1RM) test. Your 1RM represents the theoretical maximum weight you could lift just once. This is programmed in here for you to complete
The great thing is that you can test it by lifting to failure with slightly lighter weights, as long as less than 10 reps get you to failure. You need to test each exercise separately
As a GBR age-group sprint distance triathlete, I came into triathlon and competive sport fairly late in life (late 30s), starting with rowing and more latterly into triathlon.
I know what it takes to balance work, life and training, particularly for the more mature athletes! Taking time to rest and recover is a key aspect of my 1-1 coaching.