[jaggederest]

Honestly you should start again with starting strength or a beginner program like it if you haven't been actively training in the last few years. Go slow, start with the bar, let the increases happen until you hit a wall where you need to reassess. Listen to your body. Once you're back to "intermediate", i.e. 6 months to a year of reasonably consistent training, you can transition to a different program or just maintain at 2x a week if you like where you've ended up.

That's in addition to very gradually adding some sort of cardio like walks around the block. Being sedentary is going to be more of a struggle to overcome than strength - you will find that the strength you used to have will come back quickly when you start training again, but as a guy in the exact same boat, the cardiovascular side is the tough part. I am getting strong again really quickly but I am getting winded half way through a strength workout, let alone actually trying to jog.