My current strength workout grew from the PT I needed as I was recovering from being hit by a car in Nov. 2021; I had a lot of injuries from that, but the worst were a broken shoulder and 5 of the ribs beneath it, 4 fractured vertebrae and a broken ankle (surgically repaired with 2 screws).
I do upper body exercises; curl, overhead press, bent butterfly, bench press, pull down, etc. Squats, hamstring strengthening and calf raises (I figure my legs are getting enough strength from cycling, I mostly want the extra weight through my spine). And, some core with leg raises, crunches, planks, bird dog and push-ups.
It takes just about a half hour, so I can get it done at lunchtime (I do IT work/WFH) and I’ve been sticking to a Mon./Wed./Fri. schedule.