Sometimes park districts have weight rooms with a trainer present. Ours does (and I already paid with my taxes!) You could ask specifically for a seated or standing program for the next 3 months that would get you started. And then you can come back for another program when your body and your strength are different.

The way i carry my weight, my back is affected by walking. So the seated or even "perched" position is much better for strength training.

Here is one seated workout.

http://exercise.about.com/cs/exerci...eseexercise.htm

One workout I really enjoyed when starting from scratch is Joyce Vedral's 12 minute workout with 3 pound weights. it's dated and you might want something different in a while, but it's very clear on the exercises, tells you how many reps to do, how many times a week, and all that.

http://www.amazon.com/12-Minute-Tot...l/dp/0446389617

Another one for weights for women at home is trainer Krista. Here's her beginner workout. She talks real with pictures about how to have good form.

http://www.stumptuous.com/workout-1