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Started By
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re: What’s the science behind being more sore 2 days after working out as you get older?
Posted on 9/5/25 at 9:25 am to Tiger1242
Posted on 9/5/25 at 9:25 am to Tiger1242
63 here.
Run and lift (light) every other day.
If I run too fast (for me) Im sore for 2 days.
Ive had to accept I can't run as fast as I used to, or it will keep me from working out.
Are you sure you're hydrating enough, and mainly, warming up before and stretching after?
That's something I could skip when younger, but have to more disciplined about as I got older.
Run and lift (light) every other day.
If I run too fast (for me) Im sore for 2 days.
Ive had to accept I can't run as fast as I used to, or it will keep me from working out.
Are you sure you're hydrating enough, and mainly, warming up before and stretching after?
That's something I could skip when younger, but have to more disciplined about as I got older.
0
Posted on 9/5/25 at 9:26 am to Tiger1242
quote:
Is it as simple as your body takes longer to do shite when you get older?
I finally got more serious about exercising and did pushups for the first time in forever a couple weeks ago. And I was sore for like 4 days.
Posted on 9/5/25 at 9:28 am to Tiger1242
quote:
Now when I lift weights in my mid 30’s the next day I’m not sore at all, then 2 days later I’m extremely sore.
Time to hang it up paw paw
You boomers always do curls in the squat rack anyway
Posted on 9/5/25 at 9:41 am to Tiger1242
quote:
Is it as simple as your body takes longer to do shite when you get older?
One and/or two things are most likely missing; sleep and nutrition.
Posted on 9/5/25 at 9:43 am to Tiger1242
My entire life I was this way. Never sore the next day. Now that I’m working out 4 days a week and doing jiu-jitsu 3-4 nights a week, I rarely get sore at all. I’m also doing a 15-minute sauna session post jiu-jitsu so maybe that’s part of it.
Posted on 9/5/25 at 9:47 am to Mingo Was His NameO
Or just drink your BCAAs/EAAs/electrolytes lol
Posted on 9/5/25 at 9:48 am to Tiger1242
quote:
You mean the 5 cups of coffee at work and the 6 beers I drank watching the game last night aren’t good for my workout?
I doubt it's from the 11 cups of flavored water
Posted on 9/5/25 at 9:49 am to Tiger1242
Usually the soreness doesn't get me, but I did squats butt to the ground (good form) and Jesus H Christ my inner thigh muscles were killing me. It was only like 225 as well.
Posted on 9/5/25 at 9:53 am to Tiger1242
180 grams of protein minimum a day.
10 mg of Thorne creatine a day.
30 units of HGH 5 days a week.
In the gym 5 days a week.
48 years old and fairly jacked.
I'm still sore sometimes. Depending on my gym mode!
10 mg of Thorne creatine a day.
30 units of HGH 5 days a week.
In the gym 5 days a week.
48 years old and fairly jacked.
I'm still sore sometimes. Depending on my gym mode!
This post was edited on 9/5/25 at 9:54 am
Posted on 9/5/25 at 9:55 am to Tiger1242
I’m 73 and I am sore 2 days later if I go too heavy. I don’t need to try heavy ant my age but still go for it at times. Kinda dumb for me but it is wha5 it is! Otherwise, I get minimum soreness. 
Posted on 9/5/25 at 9:59 am to Tiger1242
Nothing to do with getting older. It was always a thing.
Posted on 9/5/25 at 9:59 am to Tiger1242
Hell, I get upset when I don't feel sore.
Posted on 9/5/25 at 9:59 am to Tiger1242
quote:When we are younger, our bodies are in a constant state of growth and so the break down and build up of tissues happens at a rapid rate with more buildup than breakdown. But as we age, the breakdown happens more quickly than the buildup processes so therefore after a workout where you’ve mechanically broken down tissues, the recovery takes much longer. Anabolic steroids artificially reverse this process so that’s why you can see older guys continue to build and recover quickly. It’s also why you see their head and foot size increase as well.
Is it as simple as your body takes longer to do shite when you get older?
Posted on 9/5/25 at 10:06 am to Tiger1242
quote:
Delayed onset muscle soreness (DOMS) occurs when you stress your muscles during exercise, especially with intense, unaccustomed, or eccentric (lengthening) movements. Here’s why it happens:
Muscle Fiber Damage: Exercise, particularly high-intensity or new routines, causes microscopic tears in muscle fibers. This triggers inflammation as your body repairs the damage, leading to soreness.
Inflammation Response: The repair process involves immune system activation, releasing chemicals like cytokines that cause inflammation and pain, typically peaking 24-72 hours after exercise.
Eccentric Contractions: Activities like downhill running or lowering weights (eccentric movements) stretch muscle fibers under tension, increasing damage and soreness compared to concentric (shortening) contractions.
Metabolic Stress: Buildup of metabolites like lactate during intense exercise can contribute to muscle discomfort, though this is less significant for DOMS than structural damage.
Individual Factors: Your fitness level, genetics, and hydration status can influence DOMS severity. Less-conditioned muscles or dehydrated tissues are more prone to soreness.
DOMS is a normal adaptation process, signaling your muscles are rebuilding stronger. It typically subsides within a few days. To reduce it, gradually increase exercise intensity, warm up properly, stay hydrated, and consider light stretching or recovery techniques. If soreness persists beyond a week or feels debilitating, consult a healthcare professional to rule out injury.
Posted on 9/5/25 at 10:36 am to Tiger1242
Are you taking any post workout with BCAAs? Might help.
Posted on 9/5/25 at 10:39 am to Artificial Ignorance
quote:
Micro tears in muscle fiber. Body responds by healing the tears. In so doing, builds back stronger
That’s outdated science. We now know that fatigue is what signals growth. Tears are counterproductive. This is why you get more sore and don’t progress at the very beginning of a routine.
Posted on 9/5/25 at 11:03 am to LNCHBOX
If I ain't sore the next day I know I didnt leave it all on the field.
Posted on 9/5/25 at 11:04 am to Potchafa
quote:
180 grams of protein minimum a day.
10 mg of Thorne creatine a day.
30 units of HGH 5 days a week.
In the gym 5 days a week.
48 years old and fairly jacked
I bet you meet a bunch of assholes every day
Posted on 9/5/25 at 11:13 am to Tiger1242
I only experience this phenomenon 48 hours after leg day.
Posted on 9/5/25 at 11:32 am to Tiger1242
I’ve always worked out a lot and rarely get sore, even now at older age in 40s.
The one exception is when I do a Bodypump or Barbell Strength class with very high number of reps. Probably because it’s only a once/month thing. Often my biceps, quads, and lats will become much more sore the day after (24 hours later).
The one exception is when I do a Bodypump or Barbell Strength class with very high number of reps. Probably because it’s only a once/month thing. Often my biceps, quads, and lats will become much more sore the day after (24 hours later).
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