Is there any indication stretching leads to improved health outcomes like resistance training does per the article?

Everything I’ve seen indicates it’s a “nice to have” if one has unlimited time but if you’ve only got an hour a day or whatever for a workout you’re better off spending it all on resistance training.

Resistance training should be a form of stretching. If you're taking the loaded muscle through full ranges of motion, as you should be, then that also means ranges where the muscles are fully stretched. Unfortunately many people cut the range of motion short so they can add more load, which is counterproductive for both flexibility, injury risk and progress.

I managed to get down to 13% body from more than 25% with a single set of adjustable dumbbells that cost me $60. For the first time in my life I had visible abs. What pushed me was a single week of counting calories - I never realized how many extra calories I was consuming.

Or you can do simple calisthenics. Especially if you are beginner, save yourself time and money and do exercises like push ups and squats at home. When you progress on that go to outside gym which is also free and never crowded from my experience.

I work out at home with dumbells, the one thing I miss vs a gym is some way to do lat pull downs. I can’t do a chin up and don’t feel like I’ve got a good way to work up to it.

I also don’t work legs super seriously, I have 2x75lb dumbells I use for squats and deadlifts, I could do more if I had heavier weights but that’s not a priority.

Congratulations! People definitely overestimate how difficult it is to start getting into gym and weightlifting. Pull-ups, push-ups, and crunches will get you 50% of the benefits with 1% of the effort. Adding on some additional weight from things like kettlebells is all you need then for your lower body. Gyms are nice when convenient but not at all necessary.

For what it's worth

>Results:

>We synthesized data from 137 systematic reviews (>30,000 participants). Compared with no exercise (control), RT significantly improved muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and multiple physical function outcomes. Few RT prescription (RTx) variables affected primary adaptations. However, voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2–3 sets, at the beginning of training sessions, and ≥2 sessions/wk. Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload. Power was enhanced by moderate loads (30%–70% one-repetition maximum), low-to-moderate volume (≤24 repetitions⋅sets), Olympic-style weightlifting, and power RT (fast concentric phase). Power RT enhanced physical function. Training to momentary muscle fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization did not consistently impact training outcomes.

>Conclusions:

>Healthy adults should perform progressive RT, with variable prescription consistent with our findings, to improve muscle function, size, and physical performance. Muscle strength, hypertrophy, power, and certain components of physical function can be enhanced by manipulating the RT variables highlighted.