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The 2019 physical activity guidelines for Americans include consensus recommendations including the evidence and some good graphs to visualize the "bang for buck"

For those curious, those (weekly) recommendations are: twice weekly resistance training, and 150-300min moderate intensity aerobic activity, or 75-150min vigorous aerobic activity.

If you want a program to just give you a starting point, I highly recommend Barbell Medicine's (free) "Beginner Prescription"