if there is one term to describe what makes you stronger it is... INTENSITY.
This should not be a scary word for you. Your level of intensity may be 1 properly performed push up to start. My level is 20 pull-ups done right.
Whatever the intense & energy sucking exercise is for you..that is what you need to focus on.
Suggested workout for true beginners
Sit on a chair, then with hands on hips get up to standing position. Go back down barely touching the chair. No weights used. If you must sit between repetitions, that's ok. Work towards not sitting at all.
If you can go slower that is better. Breathe and repeat until it starts to hurt. Stop there.
Add to this a floor stretch. Lay flat on your face. with hands below your shoulders, curve up to the sphinx pose, keeping your legs on the floor if you have to. Stretch and repeat. Get up on toes with legs off the ground if you can.
That's a start! If it is all you can do then do it!
Suggested workout for advanced training.
Split your routine into 3 x 30 minute sessions. Do one a day for 3 days. Rest on the fourth day. Walk for 30 minutes every day that you can, including the resting day.
Day 1 CHEST/ SHOULDERS/ TRIPCEPS - Use any machines you are comfortable with. One warm up set with moderate weight doing 6-8 reps. Then one set of 6-8 with you unable to do the last rep. Slow with good breathing on each rep. Move onto the next machine. Same structure.
You should start every day with ab and core work.
Suggested ab & core work - Start with leg raises on the floor, sitting with hands on the floor. Bring legs to chest slowly in and out for 20-30 or more reps. This will warm up the core and lower back.
Next move to crunches using the large exercise ball if you have one, or on a machine if available.
Next use dumbells in each hand, bend sideways to stretch and tone the side abs. If you have access to cables, use weights standing sideways, grab and hold weight at waist line. Twist to the side opposite the cable. Turn around and do this for the other side.
Your goal is to work the entire core back to front.
Day 2 Back & Biceps- coming....