[maccard]

Lower or upper?

Lower: lose weight, get moving, strengthen hips, glutes and calves.

Upper: lose weight, get moving, strengthen chest, lats, core

[matt_heimer]

Core should be included in lower as well.

[maccard]

I don’t disagree but IME, I got 100x the return from glute work (stabilising my hips) than I did from core work.

[__turbobrew__]

Weak glutes are a common symptom from sitting too much and then other muscles around the hips compensate which causes multiple issues with hip tilt and gait.

[SoftTalker]

Strong core is fundamental.

[busymom0]

For upper, I'd highly recommend adding rear delt flys and face pulls at twice the frequency of any chest or shoulder workouts. Most people have overdeveloped front delts and underdeveloped rear delts and that can cause severe imbalances.

[freedomben]

Indeed, also lots of over-developed chests which can pull too hard on a back that isn't equally strengthened, causing pain and poor posture

[freedomben]

Also for upper (especially if you get neck pain or upper back pain between shoulder blades): Traps (shrugs, reverse fly, and/or face pulls are my preference)

[maccard]

I would actually go back and put face pulls in if I could edit.

[teaearlgraycold]

I recommend L pull ups as a general back saver.