Older adults experience less muscle damage than young adults after exercise – finds new study

New research co-authored by MDX academic debunks the idea that older people take longer to recover after exercising

A new meta-analysis study, published in the Journal of Aging and Physical Activity, has found that older adults suffer less muscle soreness following exercise than younger counterparts, which could dispel the widespread belief that ageing muscles are less resilient.

This research concluded that getting older is not associated with greater muscle damage and recovery time after exercising.

After analysing 36 studies, researchers found that older adults, who were classed as aged 35 and over, do not experience greater muscle function loss after exercise compared with younger individuals, aged between 18 to 25-year-olds. 

One fascinating discovery was that muscle soreness was actually consistently lower in older adults, with reductions of around 34% at 48 hours and 62% at 72 hours compared with younger individuals. 

Creatine kinase levels, an indicator of muscle damage, were approximately 28% lower in older adults at 24 hours post-exercise. 

These findings suggest that older individuals can continue engaging in regular physical activity without increased concern for prolonged weakness or loss of function.  

The report concluded: “The findings from this meta-analysis suggest advancing age is not associated with greater muscle damage and a prolonged recovery from exercise induced muscle damage. These findings indicate that older adults can, and should, pursue regular physical activity without concerns for experiencing greater exercise induced muscle damage compared with younger counterparts.”

Dr Laura Wilson, a Senior Lecturer in Sports Science at Middlesex University’s London Sport Institute who co-authored the study, said: “Many older adults are discouraged from participating in strenuous physical activities, due to the misconception that as we age, we experience increased muscle damage or soreness following exercise. In contrast, this study demonstrates that older adults often fare better than their younger counterparts, and recover more quickly, meaning that they can actually train more frequently, or at a higher relative intensity, without experiencing prolonged recovery times."

The study also was also found that males displayed slightly greater decreases in muscle function after exercise compared to women. Researchers hope the findings could contribute to greater participation in sport among older adults and promote health and mobility among the older population.

"This is great news, which we hope encourages older adults to stay active and engage with regular exercise, including strength training, to improve their health, mobility, and overall quality of life. It is never too late to find a new sport or workout that you enjoy, and make it a regular habit.”

Dr Laura Wilson

The other authors included Dr John Fernandes from Cardiff Metropolitan University, Dr Lawrence Hayes from Lancaster Medical School, Lancaster 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, Dr Kirsty Hicks from Washington Spirit professional soccer team/Northumbria University.

The study, entitled Advancing Age Is Not Associated With Greater Exercise-Induced Muscle Damage: A Systematic Review, Meta-Analysis, and Meta-Regression – has been peer reviewed and published in the Journal of Aging and Physical Activity.

Find out more about more Sport and Exercise Sciences courses at Middlesex University.