Aging impacts exercise recovery and muscle regeneration

As individuals age, the time required to recover from physical exercise often increases. While muscle soreness and stiffness typically dissipate within 24 to 72 hours, these sensations can become more pronounced in older adults.

Asad Siddiqi, head of rehabilitation medicine at Brooklyn Methodist Hospital of NewYork-Presbyterian, notes that while younger people may recover without much thought, older adults may need to prioritize “a little maintenance” to remain ready for sports or exercise.

Researchers suggest two primary reasons for slower recovery in older populations: a higher susceptibility to exercise-induced muscle damage and a slower rate of muscle regeneration. Additionally, muscle mass generally begins to decline after age 30. Older adults tend to lose more fast-twitch muscle fibers—which are responsible for strength and power—than slow-twitch fibers, which support endurance activities.