I lift weight 3 times a week an hour each day. Look into Starting Strength, 5x5, or any simple programs that focus on progressive overloading. I got to 405 lbs

I lift weight 3 times a week an hour each day. Look into Starting Strength, 5x5, or any simple programs that focus on progressive overloading. I got to 405 lbs squat and deadlift at 170 lbs bodyweight this way. Measure your progress similar to how you measure your metrics in a startup