Strength training with barbells fixed all those aches and pains in my knees and joints that braces and doctors and physical therapy couldn't. When I started squatting, I suddenly stopped being afraid to walk down stairs. My posture improved. I noticed I had way more endurance when riding, and it made ever part of that, from carving to pumping, easier and better and more powerful.
For me personally, resistance training with weights is better than almost any other exercise for managing ADHD. I don't know what it is, but something about lifting keeps me focused and calm for a few days after a workout. Cardio never really did that for me.
I highly recommend Mark Rippetoe's book Starting Strength to learn the mechanics of the lifts. StrongLifts is a sorta rip off of Starting Strength.
Do you walk? If you don't, start there.
A study of sedentary, overweight men and women (aged 40 to 65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."
Do you sit at a desk a lot? You probably have poor posture associated with it. Do any yoga, at all. Literally any program.
Here's one from my favorite online yogi - https://www.youtube.com/watch?v=tAUf7aajBWE
Do you want to lift weights? For $8, one time, you can order Starting Strength by Mark Rippetoe.
This book will teach you how to lift the weights, as well as how to program the lifts, which is twice as much as this app is claiming to do. At 1/12th the price for the first year, 1/24th the second, and 1/36th the third, etc..
After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:
Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.
So, Mark Rippetoe gets extremely preachy and he likes to smell his own farts. But I still recommend Starting Strength . Ignore his comments on drinking a Gallon of Milk a day to gain muscle mass, and don't fall in love with his hip drive comments. BUt as far as breaking down the most efficient and safe way to perform Press, Bench Press, Squat, and deadlift, I'd say it's the best beginner book.
I would follow Juggernaut Strength on YouTube. For women specifically, I would follow Megsquats (though she is Powerlifting specific).
Lmao. Starting Strength and eat, eat, eat, eat, eat. If you cut now you will legit look like a walking skeleton.
Gallon Of Milk A Day
It was originally popularized by Starting Strength
Good news: If you're a beanpole 16 year old with raging hormones that wants to become an offensive lineman, this is PERFECT for getting some massive newb gains
Bad news: Most of us aren't that, most of us will just get fat
If you're 6'2" and skinny and active enough, it could help I suppose.
Who ever downvoted you is an asshole. Buy this book .
Apologize for the length. This took a lot longer than I thought it would, and now I'm tired and I don't want to edit it down for verbiage. Also, just my opinions--maybe it'll help in some way.
This may not apply to you, but if it does, maybe it'll help-- start small, and begin with a simple (but dedicated) attempt at consistent weight-lifting.
Select a weight-lifting program, and then stick to it.
Example of a weight-lifting program: Mark Rippetoe's Starting Strength ([https://toptalkedbooks.com/amzn/0982522738) ).
Simplified version: Strong Lifts 5x5 (https://stronglifts.com/5x5/); if you can, do power cleans instead of bent-over rows.
When I say "program," I mean to schedule the following onto your calendar (or an exercise log app of your choice):
Why a weight-lifting program where you must specify your daily targets at this level of detail (prior to showing up)?
If you're in a tough spot, this is a great way to start small. Barring being unable to go to a gym (or bootstrap a cheap home squat rack gym), the only thing that has to change to get this going is you, which means this is well within most people's capability. It's also a great fallback routine when life's difficulties pile-on again. Once you get familiar with the benefits of goal-oriented weight-lifting, it becomes easier to "see" the path of meaning (i.e. the pattern) in other pursuits in life. Some may literally require the exact same approach, with the only difference being that you just have to tailor the weight-lifting framework to the new set of skills that you'd like to take on. To sum it all up--this is a great way to rack up easy psychological "wins" either to recover from setbacks in life or to prepare you to take on new challenges in other aspects of your life.
OP, you have received some advice on this thread that isn't great (e.g. don't worry about not squatting to depth).
I am an actual strength coach. For years, I've coached old people, kids, middle aged business people, mothers of four, underweight males, obese people, college kids...you get the idea. I have yet to meet a single person for whom mobility is a restricting issue in the first session (i.e. can't squat due to tight <insert muscle here>) except for the shoulders, which can generally be opened up within a few sessions. Even holding for shoulders only, I've only had three people that couldn't low bar on their first day with acceptable wrist neutrality. Here's my advice to you.
Good luck. If you do this for a year you'll look back and wonder how you lived without it.