My gym work is focused on range of motion and preventing sarcopenia, i.e. work those muscles hard enough that they don't get smaller. That's now the issue for me, rather than putting on muscle. Don't really want to do that, just maintain reasonable strength. Can't maintain the same strength that I had even 10 years ago. Not happening. No more squatting 225. Those photos one sees of massively muscular 80 y.o. folks, that's all steroids. Loss of muscle mass means fewer calories burned, which in turn means smaller portions. We just do what we can. That said, I still look pretty good, just not as cut as I was and the muscles don't perform as well. Twice a week for about an hour of steady work does it for me. I stretch in the morning, plank, pushups, but then at the gym I just move iron, though I use a couple of machines, too. TrainingPeaks gives me a hrTSS of about 40 for that hour.
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Results matter