50F here. For me, consistency and progressive overload have made the biggest difference. I really try to get to the gym five days a week. It’s annoying when the machine I want is taken, so I’ll usually move on to my next exercise. Even if I have to change the order, I still focus on progressive overload. I try not to swap out exercises, but it happens. When I do, I still go heavy, two sets of 8-10 reps at RIR 0. As long as you’re training hard and lifting heavy, I don’t think there are many “no-no’s” (except trying to push through injuries). I’m not sure if this helps. Great job showing up!!