Strength - where to begin?

The issue: After 6 months of (very) slow and steady progress I recently reached my best weight. The thing is, I didn’t focus on being more active or strengthening my body during that time.

What I hope to achieve now: I would like to build muscle... Everywhere! Priority areas - stomach, arms, derrière.

The problem: I don’t know what to do or where to start.
- I need a routine that starts small, but that I can build on over time. Something I can tailor to work around my right wrist problem.

- I would like to workout from home.
- I have carpel tunnel in my right wrist so lifting weights (the grip) is not a great idea for me.
- At home I have a padded mat, 5lb and 10lb medicine ball, jump rope... And a Labrador retriever who likes to play

My Weight Loss journey: I have been 130lbs most of my life but had a significant weight gain over the past two years. I gained 18 lbs and couldn’t understand why. I didn’t think I was eating badly or differently than I had in the past, but obviously something was off.

I started keeping a food journal through this site and was amazed to see just how out of balance my diet was. After a month of just writing down what I ate each day I could see that my carb and sugar intake were much higher than I realized, and my protein intake was quite low. I also was drinking a lot of coffee and hardly any water.

About Me: 51 years old, female, married, three teen children, and work at my local library. I’m on my feet all day, and always meet 10,000 steps, but my muscle tone has shrunk a lot over the past few years. - - I don’t like that - - It’s strange. It’s not the body I know, nor wish to have.

I have always been petite, but never slight. At 5’4” and 130lbs, I was sporty as a kid and continued that level of activity well into my 30’s. Sadly, motherhood and a very busy life sort of got in the way of sport - hiking, long walks with the dog, ice skating, soccer. Somehow, and despite my lack of activity, I felt very strong and could maintain decent muscle tone into my 40’s. Now post menopausal, that has changed. You would think being back to my regular 132 lbs I would feel great but instead I feel rather slight for the first time in my life. I don’t feel all that excited; I realize I have more to do, but I really don’t know how to approach the issue of gaining strength and muscle. I need some help.

What I’m looking for: Is there an app that can help keep me focused? I need reminders and routine, I need a workout plan. Keep in mind weights are hard on my right wrist, so I need an alternative to strength training for my arms. Is there an app that I can tailor to my abilities (limitations).

Thanks for any advice or app recommendations you may have.