I too am finding lifting a big challenge in my 30s, especially the compound stuff.
I think nutrition is one key. I recently saw a Eddie Hall video with him putting a bodybuilder through a strongman workout and he had this guy eat a big full english beforehand (he said he felt uncomfortably full going into the gym).
Whilst that is pretty extreme, I took on board the principle myself and have been eating a decent meal, maybe a 3/4 portion, beforehand and have found the fuel is helping. I previously would not have eaten anything significant, maybe a banana or something light, and that perhap 45 mins before. On reflection i can see i needed instant fuel in my system.
A second key is a decent warm up (i still think low-medium intensity rowing is best) and effective post workout stretching will help to relieve doms.
Massage also works, or you could even try cold treatment (cold showers lol) if you are really keen!