I’m 40. I do 3 sets of 8 deadlifts about 5-10% over my body weight. This routine wears me out but each single rep feels easy. I can do this routine every day. You could say I’m maintaining, but I’m still reaping benefits years later. I consider it effective cross training for cycling. In between sets I do bicep curls and tricep kickbacks. My goal is to find a routine that will follow me until old age.

Especially if you're a cyclist, I think maintenance weight training like this is huge. Cycling, for all it's benefits, seems to be more likely to have a negative impact on bone density than a positive one.

https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230645/