Female, 45 years old, height (net) 155, weight 48kg, got an annual card in the gym to improve her physique, gain weight and muscle, and asked for guidance.
You can pass the basic running training first. Running can promote almost all muscle movements and enhance your physique and endurance. Because you are a female friend, a lot of mechanical strength training can be omitted. Do some simple sit-ups and dance. I think it's enough to buy a treadmill at home if you want to increase your physique and keep fit. If you want to go to the gym, I want you to learn yoga. Thank you.