Weights for the Ladies

I also do competitive powerlifting. I do lots of squats. Squats are an example of a compound movement.

I lift weights 3x/week. My exercises vary since I like to switch it up at the gym. My exercises include:
Barbell:
bench press (originally with the bar but now building up in weights)
straight leg dead lift
squats (sometimes)

Dumbbell
military press
lunges-sometimes with a military press or bicep curl
squats-sometimes with a military press or bicep curl
curtsey lunges
front raises
lateral raises
crunches
dumbbell kickbacks

There are others I do also, but basically the sky's the limit when it comes what you can and cannot do with free weights. Everyone has their own philosophy on the best ways to lift. Do some of your own research also so you have an idea of what you're working and why. There are a lot of videos on youtube that can also give you ideas. Also, and this is my opinion, while machines are good, you get more benefits by doing those same exercises with free weights.

I'm 60+ and do a full-body 3X a week with emphasis on legs (helps w/balance). Belong to a locally-owned gym and use a combo of weights and machines with a short cardio session when done with the weights. Experiment and find the workout that works for you; I ended up creating my own.

Another competitive powerlifter here. My training is predominately lifting 5x week with some light cardio. I've been doing Wendler 5-3-1 with some hypertrophy work while cutting weight, surprised how quickly my body is changing. Will switch things up at the beginning of the year to start training for a meet in March.

I found an M&S at home dumbbell workout on the stickies in the gaining weight section. This is week 10 for me and I'm up to 20# dumbbells. I have tweaked the workouts every 3 weeks or so. This is my first week adding a third day but it's just body weight stuff. Next week I'm going to take a break to rest my ailing knee and get back at it the following week.

Workout A
Goblet Squats
Seated Dumbbell Press
Dumbbell Squat Sequence
Dumbbell Bench Press
Standing One Leg Dumbbell Calf Raise
Standing Alternating Dumbbell Curls
Dumbbell Single Leg Step Up
Two Arm Seated Dumbbell Extension
Hand to hand staggered hip hinge
Crunches

Workout B - Bodyweight Only
25 Jumping jacks
25 Tricep dips
3/30 sec Wall sit
25 Push up Progression - Basic push-up
25 Hip thrusts
3/30 sec Planks
25 Plie squat calf raises
25 Soma side crunch
25 jump rope
25 Russian twists
25 Squat Progression - Basic squat
25 Lying floor leg raises

Workout C
Bent over row
Dumbbell Lunge
Dumbbell Floor Press
Dumbbell Stiff Leg Deadlift
Standing Hammer Curl
Lying Floor Leg Raise
Double chest press
Dumbbell Shrug
Back good mornings
Dumbell swing

I’ve recently reprioritized my exercise to be more lifting instead of cardio. Not much of a difference yet, but I see slight recomposition despite now weighing 3 lbs more on average after 6 months.

I do solely dumbbells - started with 10lb dumbbells and now using 15lb. About to buy 20lb to keep progressive with increasing weights. I do a personal variation of StrongLifts 5x5 3x a week - more focused on higher reps to reach failure versus higher weight. So far, I am happy with the results coupled with the convenience of doing the routine at home before work.

Another place to look is Bodybuilding.com; they have all kinds of workout plans as well as demos of exercises so that you're doing them correctly. Form is more important then the amount of weight you lift.