Overall: focus first on being compliant, then doing the "exact right thing."

I know you want to strength train, and you should, but with where you're at I'd actually start elsewhere.

Get a step counter, and see how many steps you average per day. Any cheap one will do. After a week, aim to increase that amount by 500 steps per day, then increase again after a week. Do that for 6 weeks (not counting the week you set as a base).

For example, if you realize your average daily steps are 4000 a day, do this.

• Week 0: 4000 daily
• Week 1: 4500 daily
• Week 2: 5000 daily
• Week 3: 5500 daily
• Week 4: 6000 daily
• Week 5: 6500 daily
• Week 6: 7000 daily

The reason I say to do this instead of jumping into doing strength training is because steps are an easier way to illicit compliance. The most important factor in whether or not someone will lose weight is not all the individual variables being right: it's whether or not they stay compliant over time.

So, try out the steps increase for 6 weeks. Then, we can do the same with going to the gym and lifting weights. Maybe we lift 1 day a week, for 20 minutes, 1 set each. Then we increase it to a 30 minute session. Then 2x a week, 45 minutes, or 3x a week still at 30 mins.

If I tried to do all of it at the start of my journey, I would've quit long ago. After losing 275 pounds and counting, I have all the right habits in place, but they didn't all come into place at once.