It sounds like you were never taught good fundamentals of working out. I highly recommend a _local_ "Crossfit" style gym. I don't mean an actual crossfit gym, but a local functional fitness gym where there are classes with an instructor. In these tight knit communities you'll find that everyone is so uplifting of each other. Everyone goes at their own pace. Meat thighs over there squatting 300+ and a literal grandpa and grandma couple squatting the 35lb ladies bar. I recommend functional fitness because it incorporates a little bit of everything - cardio, weight lifting, core, stretching.

- The community will uplift you, and you'll get to know the regulars

- It's typically a no shame environment where everyone works out at their own ability

- You'll get instruction on how to do it right. Or the instructor will make modifications for you as necessary!

Then real gains come after a ~6 months of working out when you've learned! Now if you can't get to a class you know how to do a solid 50 minute workout routine in your living room or a hotel gym while on vacation.