It’s time to rethink the belief that growing older means slower recovery and more muscle soreness after a workout. New research shows that older adults actually experience less muscle soreness after a workout and no greater muscle damage than their younger counterparts – challenging one of the most persistent fitness myths around ageing.
SEE ALSO: Torn ACL: My Surgery and Rehabilitation Journey
Published in the Journal of Aging and Physical Activity, the study—co-authored by researchers from Lancaster University—looked at data from 36 separate studies and found something surprising: people over the age of 35 showed equal or even better resilience to exercise-induced muscle stress compared to those aged 18 to 25.
Among the key findings: muscle soreness after a workout in older adults was around 34% lower two days after exercise and dropped to 62% lower at the 72-hour mark. Additionally, levels of creatine kinase—a marker used to measure muscle damage—were 28% lower in older participants just 24 hours after activity.
In other words, the idea that ageing muscles are weaker or slower to recover doesn’t hold up.
Findings on Muscle Soreness After a Workout
Dr. Lawrence Hayes, senior author and lecturer at Lancaster Medical School, explains:
“These findings are important because they debunk the myth that older muscles are more fragile. Too often, people avoid exercise out of fear of pain or slower recovery, but this research shows that staying active is not only safe—it’s essential.”
Interestingly, gender appeared to influence recovery slightly, with men experiencing a bit more loss in muscle function post-exercise than women. However, age had no clear effect on whether the workout involved the upper or lower body, or whether it was strength or endurance training.
What This Means for Your Wellness Routine
The implications are empowering: older adults don’t need excessively long recovery times or gentle routines out of concern for muscle strain. In fact, they can train regularly and, in some cases, more efficiently than expected—supporting mobility, strength, and overall well-being well into later life.
With evidence now supporting the resilience of ageing muscles, fitness professionals and individuals alike can rethink training plans and recovery protocols for older clients. The message is clear: exercise doesn’t come with an expiration date.
Dr. Hayes adds: “Exercise has no age limit. Aim for 150 minutes of activity each week, including strength training twice weekly, and—most importantly—find movement you enjoy. That’s the real key to consistency and long-term health.”
This research not only reframes how we view ageing but also reinforces what we already know: staying active is one of the most beautiful ways to age well—with vitality, strength, and confidence.
What are your thoughts on muscle soreness after a workout?
About the Author
- Esther Lackie
- Aesthetics enthusiast, in love with running; marketing and PR pro during the day, an amateur chef and wine taster behind closed doors.
