The main thing I'd suggest is finding a program to follow. It's much easier when you have a guideline of what to do each time you do a strength training session instead of just doing random things. If you want to stick with body weight types, there are a few that are specific to that style. I believe the top ones that I've seen mentioned in the forums on a regular basis to look into are You Are Your Own Gym, Convict Conditioning, and Nerd Fitness. If you want to maybe go into lifting weights, then there are a number of beginning program options including New Rules of Lifting for Women (or they have other books in the series including a new one), Stronglifts, Ice Cream Fitness or Starting Strength.

Soreness happens in particular in the beginning or after a break. When doing something new that your body hasn't done much before, it's going to make you more sore. However, that subsides over time. I rarely get DOMS (the delayed onset muscle soreness) but after going on vacation, the first time back to the gym my legs were sore for days. However, now I've done a few more sessions and back to normal. I don't do lunges much but I'm always cautious when I do them because I have bad knees. However, not every program will even have you doing lunges. Depends on what you find that works best with your goals, schedule and available equipment.

With the arms, some of that may not go away. I've got a little bit of a bicep and still some bingo wings because there is a little fat and also some excess skin there. Skin takes longer to change and may not necessarily change on its own without surgery. I have the same issue with my stomach where I have a little excess skin along with some fat I'm working on reducing. Exercises can help the muscle but it won't be able to target any particular area as fat goes from wherever the body decides to reduce. My current program includes a couple tricep focused lifts and I feel them work hard, but it's not going to get rid of the "wing" so much as it's going to at least keep some muscle there instead of also losing that. Or that is the general idea of it, at least, with the lifting and the deficit as calorie consumption is the biggest factor for weight loss.

Good luck and I hope you find something you enjoy to go along with the swimming.

I reccommend a "program" also but in addition if you are just starting out and your workout leaves you debilitated then reduce your reps and don't do things like "work till failure". No pain no gain is a myth. I rarely get sore unless I really overdo it. You can do an effective, tough workout without feeling like you are killing yourself. Also, Epsom salt baths and foam rolling and make sure you are drinking water especially after foam rolling. Best wishes!!

Hello , my name is leonor and I live in Spain . I would like to know things related to fitness and nutrition. Forgiven the expression, I am learning the language. thank you.

Hello, you realize that exercises to increase muscle mass?