If we were meeting for the first time, this is where I'd begin.
You told me you're not sure yet what you'd like to change, you've trained before but not recently, and pain limits you most days.
With pain in the picture most days, I'd start there: finding versions of each movement you can do comfortably, and building from them. Everything else gets easier once moving feels better.
Coming back is usually faster than starting from scratch. Ease in for the first couple of weeks and you'll be near where you were sooner than you expect.
You may also find this helpful: Just Getting Started
Does this feel like you?
Most people start in one of three places
Pick the one that sounds like you. You can always switch.
Or something more specific
Whichever you choose, here's how I'll coach it.
My job is to make myself unnecessary.
I explain the why behind every set, so one day you can write your own program. Technique comes before load. Progress gets written down, so it's a number, not a feeling.
Twice a week for a year beats four times a week for a month. And I'll never sell you fear, or a supplement.
Dalton
I'd rather you understand it than just follow it.
So here's what I find myself explaining most. Read what's useful; skip the rest.
Some of it is just arithmetic.
So here are a few calculators. Each shows its working, and says what it can't know about you.
All of them
And when you'd rather not do it alone
Sometimes it helps to have someone in the room. We'd start with a short conversation: what you want, and whether I'm the right person to help.
Dalton