One of my go to YouTube channels for fitness advice as I age is Train Right Fitness.
They talk about strength training performed twice per week, at a high level of intensity, with minimal sets. By minimal sets I mean 3-5 total for upper body, 3-5 sets total for lower body, 1-2 for core. That takes about one hour total per week, this leaves plenty of time for recovery and doing other things.
Their philosophy is about taking your muscles to momentary failure in a controlled way. This means on your last couple of reps the weights slow down and you cannot do one more rep in good form, at that point you stop.
A lot of there videos are based on peer reviewed scientific studies. As I get older I find it a lot more interesting and safer than watching a 25 year old fitness influencer secretly on steroids.
The video above is about stretching and weight training. When I was younger I would stretch religiously before weight training and cycling. These days I do not and I find I am way more flexible from just doing weight training in the way they suggest.
If you are interested in starting strength training I would binge watch their videos.
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