My own key variable, as it turns out, is "time between deciding to lift and grasping weight". Which means that keeping an adjustable dumbbell by my bed and using it a few times a week is close to optimal. While having the gym is nice for the additional equipment, this plan means that I don't have to think about making time for the gym since I can just do some more around bedtime or wakeup. Load, reps and sets are far less important than the factor of being able to add more volume whenever I want.

And that does reflect lifestyle goals - I am not going for a competition physique, and the gym isn't my social club. I am just aiming for a little bit of progress year over year, and scientifically optimal muscle growth would actually get in the way of other plans. I was in the habit of tracking it all pre-pandemic, but now I just do Ali counts - "I only start counting when it starts hurting."