New Insights Show Older Adults Do Not Need to Fear Muscle Soreness After Exercise

Recent research has challenged the common belief that aging muscles are more vulnerable to damage and slower to recover. Traditionally, many older adults have avoided strength training out of fear of inducing excessive muscle soreness or injury, leading to concerns about muscle loss, decreased independence, and increased fall risk. However, a comprehensive review of 36 studies involving nearly 780 participants, including both younger and older adults, reveals that older individuals actually experience less muscle soreness following exercise compared to their younger counterparts.

The studies analyzed various indicators of muscle damage, such as self-reported soreness, blood markers, and muscle function tests performed the day after workouts. The findings consistently showed that older adults report only about two-thirds of the soreness that younger adults do at 48 hours post-exercise, and just one-third at 72 hours. Furthermore, muscle function loss was similar across age groups, indicating that older people's muscles recover just as efficiently as younger individuals.

Interestingly, biological sex appeared to influence recovery slightly, with males showing marginally greater declines in muscle function than females, regardless of the exercise type. Overall, these results dispel the myth that aging muscles are less resilient or recover more slowly. This misconception often discourages older adults from engaging in physical activity, which is crucial for maintaining muscle mass, strength, and overall health.

The study also highlights that common reasons for avoiding strength training—such as lack of knowledge, access issues, stigma, and fear of soreness—are unfounded. Easing into exercise routines gradually can mitigate discomfort. For example, starting with simple activities like standing up from a chair or short walks can build strength safely. Incorporating eccentric movements, such as controlled lowering during weight exercises or downhill walking, are particularly effective, though they may cause temporary soreness.

To get started, older adults should adopt gradual progressions, such as the couch to 5K approach for aerobic fitness or light resistance exercises like lifting tins or using body weight. Regular activity—aiming for at least 150 minutes of moderate exercise weekly and strength training twice a week—not only maintains muscle health but also enhances independence and reduces risks associated with aging. The key is to find enjoyable activities that motivate consistency, ultimately leading to healthier, longer lives.