I guess I am a maintenance athlete. I have preferred cable machines (Nautilus) weights to free weights since they became popular in the 1960's. I can only use free weights for light hand exercises as you describe. I prefer movement, endurance and strength to bulk.
When young I used what we called 'pyramid technique'. Say you can comfortably lift 20 lbs. in an exercise. You could lift 10 repetitions at 10 lbs., rest, 10 reps at 15 lbs., rest, then 10 reps at 20 lbs. or as many as comfortable. Rest, then 'walk down the pyramid': 15 lbs. for 10 reps, finishing at 10 reps of 10 pounds of weight.
This comprises a 'set'. Complete 3 or 4 sets then perform same using different muscles at appropriate weight levels. After completing 3 to 4 sets over several days, consider adding weight to the pyramid. In this example with 5 pound increments, try lifting 25 pounds. The pyramid then becomes 15-20-25-20-15 pounds. The idea is to challenge your body by changing weights but within your comfort zone to avoid strain and injury.
Pyramiding avoids boredom and the tendency to rush and leads to smooth lean muscle mass. Always move slowly. Never lift more than you can comfortably control. Breathe! Never hold your breath. Breath regularly. Exhale on the lift and inhale on the drop.
With a slow metabolism I need to warm up on a bike or with other aerobics before lifting. Like
@berkeman I prefer swimming and a swimmer's physique (so to speak). Water supports your body but supplies resistance. With public pools temporarily closed, I am using weight machines, hand weights and elastic bands at physical therapy to maintain strength, balance and endurance.
