I took a year of group classes to learn to lift weights. Thankfully the teacher started me on very small weights and created a slow and steady progression for me. Initially we did 12 exercises, 2 each for chest, biceps, triceps, back, shoulders, and legs. We did 10 reps, and when that was easily accomplished, we moved up to a heavier weight. The class met Tue, Thur, and Sat, which helped me establish a gym habit. I spent time researching what might be dangerous for osteoporosis, and took my own safety in hand. I am now 70, and do most of my lifting at Planet Fitness, which is free through Silver Sneakers. My club has a trainer, and if I did not feel like I know what I am doing at this point, I would ask for free sessions with them. I have been lifting now for five years and still work all body parts, but emphasize exercises that I know load my spine, like squats, deadlifts, and overhead press. I lift every other day, so 3-4 times a week. On not lifting days I walk 2-3 miles and jog parts of the walk, keeping my heart rate in my middle target zone. On walking day I also do 20 minutes of core on the floor before breakfast to be sure I can brace to lift safely. I take a daily multi-vitamin and use My Fitness Pal to track all my food, especially my macros, making sure that I get 20-25% of my calories as protein. My apple watch reports my activity and calorie burn directly to the app. When I started exercising seriously I lost weight and have to track to eat enough to stay healthy. I take no other supplements, but have been considering collagen, because eating that connective tissue is not my favorite, lol. I prioritize healthy fats like salmon and olive oil and avocados, nuts and seeds. I eat very little processed food, I visit my local DEXAfit 3x a year, to monitor my muscle mass and fat mass, and also for the ballpark T-score it provides. I score an A+ rating there, with respect to body composition. The average for my age is a C+. Get help with starting to lift if you do not already. It's not rocket science, but it's better to learn correct technique from the beginning. That's kind of a random list, and I know you asked for specifics, but I hope you find it helpful!