Does post-workout muscle recovery decline or improve with aging? New study

I previously covered research on the benefits of individualized resistance training and exercise for people in their 60s, 70s, and 80s. For example, in one study, participants aged 60-80 who participated in kettlebell training sessions twice a week for just six months already showed increased muscle mass, grip strength, and upper leg strength. At the one-year mark, participants had improved physical function and took less time to rise from a chair to stand up or to climb a flight of stairs.

Many people expect some sort of decline in fitness and wellness as the years go by. We associate certain types of physical degeneration with the aging process. What about post-workout muscle recovery? Does working out get more difficult with aging, and what about the recovery that comes after? Do aging bodies experience more soreness and have a harder time or take longer to bounce back? Many people of all ages seem to think so.

Interesting research on muscle recovery over the years

However, an interesting study revealed quite the opposite of this common belief, showing that adults aged 35 and over might actually experience less muscle soreness and signs of muscle damage post-workout compared to people under the age of 35. As the years pass, this research challenges the widespread belief that post-workout muscle recovery slows and declines.

The study

In a meta-analysis published in the Journal of Aging and Physical Activity, researchers assessed 36 studies that compared the response to exercise between individuals aged 18-25 years and those aged 35 and above. The study largely involved men.

The results

Here are the encouraging results:

Adults aged 35 and over experienced smaller post-exercise increases in muscle soreness and creatine kinase levels, but similar decrements in muscle function, compared to the group aged 18-25. In other words, two days after a workout, adults aged 35 and up experienced 34% less soreness and showed fewer biochemical indications of muscle damage compared to the younger group. After another three days, they experienced 62% less muscle soreness.
There were no notable differences in muscle function between the two groups, indicating that adults in their late thirties and beyond can recover from an intense workout session just as well as those in their late teens and twenties.

Concluding thoughts

This study emphasizes that aging doesn’t necessarily come along with a decline in post-workout recovery. Having more birthdays and living more years on the planet aren’t synonymous with a decline in muscle recovery and an increase in muscle soreness. In fact, at least according to this study, you might just find you’re recovering better over the years with less soreness. Your cells regenerate, and you can improve your health and fitness with the right lifestyle changes over time. This study really adds proof to the pudding for those who say, “it’s never too late to get the benefits of exercise.”