If you're going to the gym, use the smith machine. It's a whole jungle-gym looking contraption, but I promise it will make things easier for you and prevent possible injury to your back and knees (especially if you're just starting out).
Make sure the bar is already set about shoulder height before your start putting weights on, or you're gonna look pretty dumb trying to lift it up afterwards just using your upper body!
Start with a small amount of weight, and "feel it out." Can you do 15 of those in a row? More? Less? If you feel that you can manage about 15 and it's not too easy but you're also not killing yourself, then you've got a good amount of weight. But it could take some time to really feel it out.
I like putting a towel around my neck, then using a plastic shoulder brace that clips onto the bar, in order to cushion the bar on my shoulders and prevent the bar from pinching my skin which will end up looking like hickeys!
If you haven't done this before, your best bet if is asking for help. Don't be shy! All those muscle-head bodybuilder guys standing around would love to be able to show off for you! Plus, it's sooo important that you do this correctly to prevent injury!
Stand with your feet shoulder-width apart, I point my toes outward just a tiny bit to really focus on the major leg and butt muscles, and stand your feet far enough out in front of you so that you're almost leaning on the bar for support to keep from falling backwards.
When you bend your knees, your legs should come to a 90 degree angle, you knees should not move forward past your toes! Stick your butt out and squeeze your butt and the back of your legs through the whole movement.
Do squats only 2 or 3 times a week, allowing enough time for your muscles to recover in between, and say hello to a brand new booty!
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