Let start here

Everyone older than one knows how to do certain things. Sitting and squatting are pretty commonly known. Is it reasonable to forget how to sit down when in the gym ? It happens everyday, you go to the gym and suddenly you have to be taught how to do something you've done all your life. Here's the common sense part if you can sit on a toilet you can squat. No special instructions required but often contradictory ones are given. Try this : sit down in your favorite chair then get up. You probably didn't need to look at the chair first. Now the good part exercise done in the gym or anywhere else duplicate your natural movements and actions. The names change, the resources change,i.e. Selectorized machines or dumbbells even kettle bells.

Now that we have a foundation let's start here. Your fitness and health start and finish with you.
I would like to help you if I may. Start here