IMO a lot of these studies on untrained are fairly pointless, this one on extra strength particularly so. Reality is basically anything works for novice lifters and unless you're genetically blessed in hypertrophy department, moving bluntly bitch weights and slight more bitch weights doesn't meaningfuly impact end results for gen pop. I've forgot the exact numbers but I recall metastudy of strength to muscle mass to longevity/health ratio, i.e. entire strong people live longer narrative pointed that the baseline of strength and muscle mass one needs to benefit from meaningful health affects is greater than (from what I've observed after years in the gym and especially those who don't progress/quit before reaching ) novice tier fuckarounditis workouts. Granted ultimately it's about finding routines one can consistently stick to but also one that builds up the base of strength and hypertrophy for health effects. And that's totally possible doing a little exercise once a day, if little = enough.
However if exercising lackadaisical a little everyday and after a year you're stalled doing a dozen pushups and a couple pullups then maybe try something else that raises your baseline so that you can now trivially perform 50 push ups and 5 pullups everyday. Sometimes it's even better spend a little time doing methods you don't enjoy because with respect to strength and muscle mass, they can typically be maintained by methods you do enjoy, i.e. I trained myself to bench/deadlift 2/3x bodyweight, but I can take a long barbell break doing not much sets of max pullups and dips and squats to maintain most of my muscle mass, which is more than most people need for optimal health and probably detrimental. Point is, spend a few months to do basic barbell novice progression, maybe put in effort to milk some intermediate gains, the entire 80/20 rule and find yourself suddenly able to perform better in other domains and maintain performance through methods more amenable to your life style. For gen pop, probably good to set goals to weight + bf% and some minimum level of strength according to age and weight, especially lowerbody/hip strength if we're worried about old folks dying from falls. Surprised there aren't recommended fitness standard like military fitness minimums.
However if exercising lackadaisical a little everyday and after a year you're stalled doing a dozen pushups and a couple pullups then maybe try something else that raises your baseline so that you can now trivially perform 50 push ups and 5 pullups everyday. Sometimes it's even better spend a little time doing methods you don't enjoy because with respect to strength and muscle mass, they can typically be maintained by methods you do enjoy, i.e. I trained myself to bench/deadlift 2/3x bodyweight, but I can take a long barbell break doing not much sets of max pullups and dips and squats to maintain most of my muscle mass, which is more than most people need for optimal health and probably detrimental. Point is, spend a few months to do basic barbell novice progression, maybe put in effort to milk some intermediate gains, the entire 80/20 rule and find yourself suddenly able to perform better in other domains and maintain performance through methods more amenable to your life style. For gen pop, probably good to set goals to weight + bf% and some minimum level of strength according to age and weight, especially lowerbody/hip strength if we're worried about old folks dying from falls. Surprised there aren't recommended fitness standard like military fitness minimums.