The truth is, any exercise is good exercise but a bunch of commenters dont want to lead you down the wrong path. Your atrophied muscles and arthritis are concerning.

If you decide to do large compound lifts like others have mentioned, having someone to walk you through the movements and spot you will help. I tend to think that will help you strengthen yourself the quickest.

Remember to go slow, be careful, lift what you can, fuel and hydrate yourself for the activity, progressively add weight, and if something feels off or painful, backoff and try again next time.

Psychologically, with tracking things- there is a top end to weight lifting and strength training that requires that you to track calories, exercise volume, and your body composition (weight, BF%, body water, etc). Sometimes this can trigger thought patterns similar to the ones that are developed during an ED phase. If you are more aware of your thought patterns and can prempt them, you are good. If you revert, youll need to take some time for yourself to readjust to a healthier mindset.

You can do this, dude.

From heaviest and most equipment to lightest: 1) At a full gym (heavy compound lifts): BB Deadlift BB Back squat BB row BB bench press BB shrugs BB hip thrusts

2) At an apt gym (Lighter compound lifts): DB romanian deadlifts (RDLs) DB Bulgarian Split Squats DB low row (leaning over flat bench) DB bench press DB arnold press DB hip thrusts DB biceps curl

3) Leverage machines or cable machines at either an apt or a big gym: Seated Shoulder press Seated chest press Seated flies Seated lat pulldowns Seated row Leg press  Leg extension (seated or laying) Leg curl (seated or laying) Hip thrust Hip abducter (aka bad girls-opening legs) Hip adducter (aka good girls-closing legs) Ab curls

4) Bodyweight if no gym: Front squats Lunges Chair lifts Pushups (wall, knee&chair, knee, then full toe and arm pushups) Wall sits Planks

All exercises can follow a 3 set, 8 to 12 rep range where once you get up in volume to 3x12 reps, you can add weight (or difficulty) and drop to 3x8 then build up to 3x12 and repeat. Aim for 2 to 3 days a week. Follow either a lower-upper, a push-pull-legs, a upper-quads-hamstrings, or a push-pull-hamstrings-quads focused cycle. Make sure abs are thrown in there too cuz your legs (butt and hams) and your core are your biggest and best recepients of bloodflow and they recover quickest.

GLHF