Exercise & Muscle Damage: Older Adults vs. Young Adults
New research published in the Journal of Ageing and Physical Activity flips the script on exercise recovery. The study reveals that older adults frequently enough experience less muscle soreness after exercise than their younger counterparts. These findings challenge the idea that aging muscles are less resilient, suggesting muscle resilience remains stable with age. Researchers analyzed 36 studies, examining muscle function, soreness, and biochemical markers of muscle damage.Key takeaways: older adults surprisingly show less pain, and sex may influence recovery. At News Directory 3, we stay on top of these breakthroughs. Ready to understand how to enhance your fitness regime? Discover what’s next for optimizing your workouts as you age.
Exercise Recovery: Older Adults Experience Less Muscle Soreness
Updated June 08, 2025
Contrary to popular belief, older adults may experience less muscle soreness following exercise, according to a new study in the Journal of Ageing and Physical Activity. The research challenges the widespread notion that aging muscles are less resilient.
Researchers, including Dr. Lawrence Hayes from Lancaster Medical School, analyzed data from 36 studies, comparing younger adults (18-25 years old) with older adults (over 35 years old). The study examined muscle function, soreness, and biochemical markers of muscle damage after exercise, focusing on exercise recovery and muscle resilience.
The analysis revealed that older adults did not experience greater muscle function loss after exercise compared to their younger counterparts. In fact, older adults consistently reported lower muscle soreness, with reductions of about 34% at 48 hours and 62% at 72 hours post-exercise. Creatine kinase levels, a key indicator of muscle damage, were also approximately 28% lower in older adults 24 hours after exercise.
These findings suggest that despite physiological changes associated with aging, muscle resilience remains relatively stable. This allows older individuals to continue engaging in regular physical activity without increased concern for prolonged weakness or loss of function. The study also noted that sex appeared to influence muscle function recovery, with males showing slightly greater decreases in muscle function after exercise than females. The type of exercise, whether upper- or lower-body or resistance or endurance training, did not significantly impact muscle damage markers.
“These findings are meaningful because they challenge the widespread belief that ageing muscles recover more slowly or are more prone to exercise-induced damage,” saeid Dr. Hayes. “This misconception often discourages older adults from engaging in regular physical activity due to fears of prolonged soreness or weakness.”
The research team included Dr. John Fernandes from Cardiff Metropolitan University, Dr. Laura Wilson from London Sport Institute, Middlesex University, Ms. Amelia Dingley from Brunel University, Mr. Andrew Hearn from Hartpury University,Dr. Kelsie Johnson and Professor Craig Twist from Liverpool John Moores University, and dr. Kirsty Hicks from Washington Spirit professional soccer team/Northumbria University.
What’s next
The study suggests that recovery strategies, training programs, and post-exercise care could be adjusted for older adults. They may not require significantly prolonged recovery periods compared with younger individuals, potentially allowing for more frequent or intense training sessions and better long-term health outcomes. Dr. Hayes encourages older adults to aim for 150 minutes of activity each week, including strength training twice per week, emphasizing the importance of finding a workout they enjoy to promote adherence and improve overall health, mobility, and quality of life.