I asked for a session with the personal trainer at my local gym. I was keen to start lunges and squats as suggested by Rignold. I went today with some trepidation 'cos I had an inkling it would hurt, and in any case I hate the gym!
Chrissie the PT was very good. Without me suggesting it she showed me how to do squats and (walking) lunges, then went onto deadlift, snatch and press(?) and press-ups. By the end I was sweating buckets, and every muscled hurt. We then did stretches which I wasn't expecting, but am pleased she showed me.
I feel fine now, after my shower, but tomorrow I'm gonna be hurting. I volunteered at parkrun 'cos I didn't think I'd be up to running