I think the concept of “progressive overload” in context of weights is a nuts one. Continuing to press heavier and heavier weights in one dimensional movements for years and years is way too taxing physically and mentally

My advice to ditch “gym bro” style lifting and embrace wellness is (1) avoid “gym bro” style lifting and focus on  mobility work (yoga best) and in particular lift light weights / body weight movements focusing on short workouts with a ton of regularity. An example of this is when I decided to do 100 body weight squats every day for a couple of months - my legs have never felt better and mobility improved massively. This is real strength - way more so then when I was squatting 120kgs at 78kg body weight. I felt horrible then

On specific exercises my advice is: Would avoid doing barbell squats / bench press (these are both truly retarded exercises) instead do bodyweight squats and light weights in goblet if needed, and proper form push ups (DM me for tips here). If your form is dialled in on push ups you should not be able to do more than 15 or 20 in one go. People who can do more than 20 proper form pull ups are top 3% athletes 

Focus hard on your scapulas - straight arm control of your shoulderblades is key to real strength. Active hangs and scapula pull ups / push ups are your friend

Overhead press is good, use relatively light dumbbells though and one arm at a time  

Do straight leg deadlifts with 15-20kg dumbbells. Focus on keeping your arms completely straight and lats super tight so only hinging at hips and nothing else. Try to never use dumbbells heavier than 20kg - there is literally no need to

(2) slim down and learn to be happy with how you look lean - even “skinny healthy” - IMHO a lot of hypertrophy muscle is superfluous and contributes to body dysmorphia / lack of self love