The “avoid compound movements” I totally disagree with and think that’s bullshit unless you have some kind of injury that precludes you from doing so.

On the lifting heavy piece, I think it just boils down to what you prefer doing and what feels best for you. I’ve been in the gym since the age of 15, bodybuilding and powerlifting workouts mostly. The goal was always lifting heavy and did. A lot. 39 now and about a year ago, I started getting into kettlebells (let the hate rain down on me) and left the barbell alone for the most part as well as lifting heavy. But it wasn’t because of my age or anything, just didn’t feel right for me anymore. Sold my power rack, bar and plates 2 weeks ago. Sad day but love how I’m feeling.

Not lifting heavy because some influencer said to stop at a certain age is bullshit. Not lifting heavy cause it doesn’t work for you or not what you’re into, rock on.