There are a lot of factors that go into the answer to that: how fit you are at the moment, how fit you were in the past, how well-versed in different exercises you are, and what types of injuries do (or don’t) you have.
Let’s say you’re very beginner. Like, very, very beginner, and you frequently have body aches in your low back, knees, and/or neck.
First, go to your doctor to get all the injures checked out to make sure there is nothing structurally wrong and you’re cleared to exercise. If you’ve gotten the go-ahead from the doc, then chances are, a lot of your aches and pains could be because you’ve gotten poor mobility, stability, and core strength. Things like inactivity, sitting at a desk all day, etc. all lead to muscular imbalances and tightness.
While there are specific exercises you can do to target those achy areas (which you can see here), the larger issue goes back to mobility, stability, and core strength. That said, you’ll want to check out our new 4-week Very Beginner workout plan to getting your body back.
In this plan, you’ll start from the ground floor and build up.
If you don’t quite think you’re at the very beginner level and know your way around the gym, then you should jump ahead and start with the Foundation plan or the Introduction plan. If you’re in the intermediate camp, and have worked out regularly in the past, then check out our Reconstruction plan or Redemption plan. (Or, pick something from our full list of 30+ free workout plans)