A new study has found that older adults may feel less sore after exercise than younger people, challenging the long-held belief that aging muscles are more fragile.
The study, published in the Journal of Ageing and Physical Activity, suggests that older muscles are more resilient than many people think.
The research was a large review combining data from 36 different studies. It included both younger adults (ages 18 to 25) and older adults (over age 35). Scientists from Lancaster University and other UK institutions worked together to understand how age affects muscle soreness, function, and damage after exercise.
Surprisingly, the results showed that older adults did not suffer more muscle damage or loss of strength after exercise compared to younger adults. In fact, they felt less sore after workouts.
Muscle soreness was about 34% lower in older adults two days after exercise, and 62% lower three days after. Blood tests also showed that older adults had lower levels of creatine kinase, a sign of muscle damage, suggesting their muscles were not as affected by the exercise.
This means that the idea that older people need much more time to recover after exercise might not be true. Despite natural changes that come with age, muscle resilience seems to stay strong enough to handle physical activity. Older adults may be able to exercise more regularly and recover faster than expected.
The researchers also looked at other factors. They found that men had slightly more loss of muscle strength after exercise than women.
However, the type of exercise—whether it involved the upper or lower body, or whether it was endurance or strength training—did not change the results. The overall message stayed the same: aging muscles are tougher than we give them credit for.
Dr. Lawrence Hayes from Lancaster Medical School, the senior author of the study, said these results are important because they challenge the fear that exercise can lead to longer-lasting soreness or weakness in older people.
This fear often stops older adults from staying active. But the new evidence shows that most older individuals can safely keep up an exercise routine without worrying about major discomfort or damage.
This finding may help change how we design recovery and exercise plans for older adults. Since they might not need extra recovery time, it could be possible for them to train more often or at higher intensity. This could improve their strength, health, and independence in the long run.
The researchers hope this study will encourage more older adults to stay active. Staying physically active helps reduce the risk of many diseases, keeps muscles and bones strong, and improves balance and mood. It also helps people remain independent as they age.
Dr. Hayes summarized the study’s message simply: “Exercise has no age limit, so move more to live longer and healthier. Aim for 150 minutes of activity each week, add strength training twice a week, and most importantly, find a workout you love. When you enjoy it, you’re more likely to stick with it.”
The study was co-authored by researchers from Cardiff Metropolitan University, Middlesex University, Brunel University, Hartpury University, Liverpool John Moores University, Northumbria University, and the Washington Spirit professional soccer team.
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The study is published in Journal of Aging and Physical Activity.
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