Here's a weight lifting trick you might try. You don't need to do every set at the exact same effort. Instead, do what I do. Finish most sets with 1-3 reps left in the tank. This goes for band-assisted pullups.
As well as for one-arm biceps curls.
Then save one set for the hardest push of the day. This keeps your form cleaner and helps recovery.
Since everyone is different, there's no right and wrong way to lift. It all comes down to your experience and how well you know your body. Keep what works and get rid of what doesn't. Just two days per week in the gym is plenty enough to change your body.
P.S. After my lifting session I got in today's steps on the treadmill.
I ended up going 10 miles.
Tomorrow I hope to get in 15 miles on the High Bridge Trail. We will see .... :-)
Have a wonderful day!