Most of the research given is about exercise, and including some level of strength training, being an overall health benefit. The research does not necessarily support higher body mass (eg big muscles) being beneficial or even necessary. Higher muscle mass can actually be a detriment to things like joint, heart, and kidney health.
What matters is exercise that includes some strength training. Training for healthy strength (includes stamina, complex movement, etc and not just max weight) should be the focus over building mass. There are even studies showing that measures like grip strength matter most in relation to body mass - meaning strength to mass ratio matters.
Weight lifting trains too few muscles. Do Calisthenics instead. It has the further advantages that you can do it at near every place you like, and it costs next to nothin'.
Most of the research given is about exercise, and including some level of strength training, being an overall health benefit. The research does not necessarily support higher body mass (eg big muscles) being beneficial or even necessary. Higher muscle mass can actually be a detriment to things like joint, heart, and kidney health.
What matters is exercise that includes some strength training. Training for healthy strength (includes stamina, complex movement, etc and not just max weight) should be the focus over building mass. There are even studies showing that measures like grip strength matter most in relation to body mass - meaning strength to mass ratio matters.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778477/