Now that you know how often you should be strength training, you may be wondering what the best exercises to build muscle are. In my opinion, there isn't one best exercise; it will vary depending on your ability and how your body responds to the exercises.
For example, power cleans are a great exercise, but a beginner will more than likely be unable to do them. Instead, start with other compound exercises — multijoint exercises that work groups of large muscles, like squats, deadlifts, and push-ups.
If you aren't sure how to program your workouts, no worries. Here's a four-week training plan that will teach you the fundamentals of strength training and help you build muscle. If you're more advanced, try this four-week program for muscle-building.
Finally, if you aren't sure how heavy your weights should be, check out this guide to selecting weights.