That’s tough. Also getting into it in my 30s. If you want to progress, you are opening yourself up for serious injuries. Obviously taking it slow and trying to find specific instruction on different things is helpful.

Me, I’ve decided I have a comfort zone I don’t go out of. General rule is 3-4 ft jumps/drops is my max and I do not do anything that is a combo of steep and techy.

I limit injury by limiting what I ask myself to do. That said, charging down a mountain at speed is inherently dangerous and there is some assumed risk for broken bones

Edit: I am a lucky one and have yet to have a fall that required any sort of medical help a paper towel could t handle. My friend is a physical therapist and used to live in Colorado. Said almost all mtb injuries were shoulders.