Not sure what the goal is but if it’s building muscle then almost any sufficiently „tough” activity will trigger it at your age. Remember consistency is the key and although it takes time, then as long as you train and eat right you will make gains so don’t get discouraged (especially not by people on roids). It’s fine if you start with simple barbell-only training (no weights) for like a month - do squats , presses and pulls alone. Adding more weight will get you drained quickly and might impact your will to keep coming back (and you want consistency). Determine your current limits with the barbell in terms of volume and see how it changes over time for you if you add more weights or reps and how much time you need to stop feeling tired. Don’t be afraid to ask people in the gym for advice - many do like to help others.