Older Adults Feel Less Sore After Exercise, Study Finds
Fit, not fragile: new research demonstrates older adults may recover faster than their younger counterparts, which could influence a rethink of training and recovery strategies
New research out of Lancaster University shows older adults (defined as those 35 and older) experience less muscle soreness after exercise—a win for mature fitness enthusiasts who may hesitate to push themselves harder and debunking the assumption that muscle resilience fades with age.
The study, published this month in the Journal of Aging and Physical Activity (JAPA), found that older adults consistently reported less muscle soreness after exercise (about 34% less at 48 hours and 62% less at 72 hours) compared to individuals aged 18 to 25. Notably, creatine kinase levels—a key marker of muscle damage—were about 28% lower in older adults 24 hours after exercise, according to the study.
The findings could prompt a reevaluation of recovery strategies, training programs and post-exercise care—starting with the idea that older adults may not require as much recovery time as their younger counterparts.
“These findings are significant because they challenge the widespread belief that aging muscles recover more slowly or are more prone to exercise-induced damage,” senior author Dr. Lawrence Hayes from Lancaster Medical School said. “This misconception often discourages older adults from engaging in regular physical activity due to fears of prolonged soreness or weakness.”
The research also suggests sex may influence muscle recovery, with males experiencing slightly greater declines in muscle function after exercise compared to females.
Overall, however, the findings reveal that exercise “has no age limit,” according to Dr. Hayes, who recommends people “move more to live longer and healthier,” and suggests people aim for 150 minutes of activity weekly and strength training twice weekly.
“Most importantly, find a workout you love,” Dr. Hayes advised. “When you enjoy it, you’re more likely to stick with it.”
With health and fitness top of mind across several generations, targeting older adults can be a smart move for personal trainers looking to grow their client base. NASM, ACE and ISSA all offer specialized certifications for fitness professionals hoping to serve aging clients.