I am looking for a home strength routine which is more than just a list of exercises but also includes guidance about when and how much to increase my load. I know that there is a guidance of “Just increase the load once you get comfortable with it” but that does not work for me because I assume I am taking it too easy, increase the load too often, and end up with a lot of messy notes, workouts I cannot complete, and constantly thrashing back and forth between different levels.
I am fine with a fitness routine that is a document, like Couch to 5k or 100 Pushups or an app, assuming it is priced reasonably for my use case.
Desired level: I am not looking to get super buff, just enough to keep my muscles healthy Duration: 30 minutes 2 or 3 times per week, so I can alternate it with cardo Equipment I have: adjustable dumbbells and an adjustable bench
There’s not likely going to be a progression that an app can define for you. Another commenter gave good advice. Read stuff from reputable sources—like university sports medicine departments and track. I found the app Hevy to be good at the free level.
If you can, work with a trainer to get a routine and set goals.