A new study has upended the longstanding belief that ageing muscles are more prone to soreness and damage following exercise. Contrary to widespread assumption, older adults experience less muscle soreness than younger individuals after physical exertion. These findings challenge the notion that older muscles are inherently less resilient and take longer to recover, offering a more optimistic outlook for maintaining physical activity in later life.
Published in the Journal of Aging and Physical Activity (JAPA), the study “Advancing Age Is Not Associated with Greater Exercise-Induced Muscle Damage” comprehensively investigates how ageing influences muscle performance, soreness, and biochemical indicators of muscle damage. Co-authored by researchers from Lancaster University, the analysis synthesises data from 36 separate studies to assess muscle responses across different age groups. Participants were divided into two categories: younger adults aged 18 to 25 and older adults aged 35 and above.
The researchers examined three primary markers of post-exercise response: subjective muscle soreness, objective muscle function loss, and creatine kinase levels—a biochemical indicator of muscle damage. Surprisingly, older adults consistently reported lower levels of soreness. Forty-eight hours after exercising, they experienced about 34% less soreness than their younger counterparts. This difference became even more pronounced by the 72-hour mark, at which point older participants reported 62% less soreness. Additionally, creatine kinase levels were 28% lower in older adults 24 hours post-exercise, suggesting a diminished inflammatory or muscular stress response.
These results point to a noteworthy conclusion: age does not appear to be associated with increased vulnerability to muscle damage. The fundamental capacity for muscle recovery remains relatively stable despite physiological changes that occur with ageing—such as reductions in muscle mass and hormonal shifts. This insight contradicts the belief that older individuals should avoid intense or frequent exercise due to a greater risk of muscle strain, soreness, or prolonged recovery periods. On the contrary, the findings support a more confident approach to physical activity at older ages.
The study also observed sex-based differences, with males showing slightly more significant muscle function reductions after exercise than females. However, the researchers noted no significant difference in outcomes based on the type of exercise performed, whether it involved resistance or endurance training or targeted the upper or lower body. This suggests that age-related resilience in muscle recovery is broadly consistent, regardless of training modality or the muscles engaged.
Dr Lawrence Hayes, senior author of the study and a lecturer at Lancaster Medical School, highlighted the practical significance of the research. “These findings are significant because they challenge the widespread belief that ageing muscles recover more slowly or are more prone to exercise-induced damage,” he stated. “This misconception often discourages older adults from engaging in regular physical activity due to fears of prolonged soreness or weakness.” The evidence, however, suggests that such fears may be misplaced and that older adults can benefit from a more active lifestyle without undue concern over muscle recovery.
The study’s broader implications could influence how exercise programmes and recovery protocols are designed for older populations. If older individuals are indeed less affected by muscle soreness than previously assumed, then their training schedules may not need to include disproportionately long recovery periods. This opens the door to more frequent or higher-intensity workouts, contributing to better health outcomes, including improved mobility, strength, and cardiovascular function. As Dr Hayes emphasised, “Exercise has no age limit—move more to live longer and healthier. Aim for 150 minutes of physical activity per week, include strength training twice weekly, and most importantly, find a workout you enjoy. You’re likelier to stick with it when you enjoy it.”
More information: John Fernandes et al, Advancing Age Is Not Associated With Greater Exercise-Induced Muscle Damage: A Systematic Review, Meta-Analysis, and Meta-Regression, Journal of Aging and Physical Activity. DOI: 10.1123/japa.2024-0165
Journal information: Journal of Aging and Physical Activity Provided by Lancaster University
