I'm a woman, approaching 50, and so far I've managed to stay in fairly good shape. 5'5", 125. Jog 3x/week, get 10kish steps every day, eat pretty well with enough little cheats to keep life fun. My current weightlifting routine is 2x/week of all my gym's lower body machines, plus hip thrusts with a barbell, and 2x/week of all the upper body machines. I think the machines are pretty standard for a good gym, so I won't list them unless that's necessary. I do three sets of 8 at the highest I can push, for example right now on the abduction I do one set at 120 and then two at 130.
One knee is iffy so I do squats only at body weight. Sometimes Bulgarians if I'm feeling really good. I do the ab machine and standard/bear/side planks and dead bugs, plus occasional RDLs with a pretty light bar, about 60 lbs. I can hold all the plank positions for at least 90 seconds, and I do light stretches at work.
I hear about other exercises all the time and it's always "do this in just 20 minutes!" but I don't want to add 20 more minutes here and 20 more minutes there bc I'm already at a solid 1.5-2 hours a day basically every day. At this point my only real goals are to add a few pull-ups to my current record of two, keep trying for more glutes despite my genetics not helping, and basically stay as healthy as reasonably possible for as long as possible. So basically, can I just stick to more or less my current routine and otherwise relax a bit?