Would advice you to ask at any weightlifting or powerlifting forum ;) 

You ideally don't want to over muscle as this could slow you down a bit.

Thats a start depending on your level now mind.

Cheers

Lmao you gotta be kidding me, if by a "small" frame you mean I'm leaner than most of the members here who are overweight and unhealthy af, then yes. 

I used to be able to squat/deadlift 1.5x BW but that was pre-Covid, have lost a lot of that strength since because the gyms were closed :( 

Not asking for advice here, just interested in what you're doing. 

I much rather be lean with visible abs than being obese 

I do 20 reps of 6 different things every other day.  I also do 20 minutes of yoga every day.  Yoga is also good for strengthening.

That's what all the scrawnies say until they see a true POWERGUT in beautiful, artistic motion - like a majestic walrus floating effortlessly around the table 

Got you Blah you are smaller framed agree than alot of the guys here. 😊

For me heavy and light Weights and/or resistance bands and hitting the bag. Sits up and pulls ups for body weight type of stuff. Along with more explosive exercises like parachute runs etc to really work the legs. Especially as it's bloody freezing in the UK at the moment! 

I come from a MA/Thai boxing background so I try to hold a fair bit of fitness and conditioning quite a bit of the time.

Cheers. 

This is one of the best and funniest set of quotes I have read for ages!       😊 😊 😊

Stickboy might stay with you Blah... 

Kudos gents  thank you for making my day

Cheers FAF.. 

LOL that honestly made me laugh hard.... 

I also did Olympic lifting/strongman/grip strength sports prior to table tennis, so continue on with many of those exercises. Also handstands/handbalancing, basic calisthenics and ab rollout. I don't really do anything table tennis specific. 

It's actually quite interesting because even when I was at my strongest I wasn't all that much bulky compared to now.... 

But anyway, I don't prefer the bulky look and it slows me down tremendously in both TT as well as at the piano. And I think girls don't prefer it too 

Ok I'll share my routine too:

For legs I mainly do Bulgarian split squats with DBs (super underrated exercise imo), resistance band side shuffles. I tried some pistol squats but it requires some insane hip/ankle flexibility which I don't have 

For core I'm on the dragon flag progression, lots of Pallof presses with heavy resistance bands from various angles (thanks to the door) and resistance band kneeling ab pulldowns. I'm also investigating something called the L-sit haha

For back it's the classic pull-ups, and weighted DB deadlift + rows

For chest is the hardest to train, pushups are way too easy for me and I don't have a bench :( so it's just floor supported DB fly and DB presses. I'm also trying out the planche version of the push-ups atm which gives me a much better challenge. It's so difficult to replace the bench press imo 

Shoulders are easy to train with DBs and resistance bands haha, face pulls, DB front raises + press, figure 8 DB with both hands and something called the Urlarcher haha...

Lol you know you're not the only one with a way with words, old fart with   terrible English. 

I'm only in my 40's you young snapper!!  you are right about my English mind... it's shocking!!!! 

Dyslexia... Or too much smashing  probably a bit of both!

Cheers

I'm kind of a yo-yo with weight training - will be pretty consistent for several months, but started going back to school on top of full time work plus COVID limits the gym option.  Usually when I start weight training again I try to build some confidence in my legs with machines.  Free weights scare me when I haven't been weight training for a while because I know I'll be over confident and try to lift too heavy and hurt my back or knees .  Once I get my confidence back I'll move back into free weights.

At this point I'll start free-weights with squats at 1x and ~1.2x for deadlift and work up to 1.5-1.6x for squat and 1.7-1.8x bodyweight adding 5-10lbs per session (sometimes no additional weight if I can't finish the set).  Lots of strength gains towards the end of the machine work and throughout free-weight work.  Lots of protein, lots of focus on technique (to prevent injury and to hit the right muscles), lots of stretching. 

I'll also do plyometric work.  Weight training helps build mass and strength, but the plyo work makes your legs fast and improves coordination - jump rope, speed ladders, barrier/table touches.

I was able to get back to the gym for a bit, but COVID happened so it looks like all that work was for naught.

I am not sure all of the prior posts are exactly good discussion.

Here is what I do as a 59 year old with some health issues:

Weights-i do only 1 or two days a week:

Usual routine: 

dumbell curls (alternating hands) 5 sets of ten repetitions (may do less if I am upping my weight and do 8 reps or even 4 sets of 8)

incline bench press: reps as above

weight pull downs: reps as above

machine rows: reps as above

Usually work out about 30 minutes. May do dumbell military press, triceps or others.

(Try to run, bike, or at least walk all other days-and most importantly table tennis 2-3 times a week and serve practice 5 days a week.