Guidance on avoiding bone and muscle atrophy?

(Not sure where to post this and I realize this community will probably have hot takes from an HRT standpoint, which I welcome. But here's the OG post:)

Does anyone have resources on what a minimal weekly weights routine should look like if all I'm trying to do is maintain current muscle and bone health?

All I ever find are beautifully toned gym enthusiasts, gorgeously inspiring women in their 40s and 50s who "push to failure" and eat high amounts of protein every day. I'm so happy for them, but that's not me.

I need my arms functional to be a toddler boy mom, which they already are. Too much protein (>100g/day) makes me literally stink. I don't really want to lift heavier than I currently do without professional supervision, but my capacity to find a trainer is limited and I'm frankly just not interested. However, I'm willing to put the work that's necessary in, but what exactly IS necessary to stay capable and upright for the decades ahead?

I know these years are critical and it only gets harder to recover what's been lost.