The post-workout period might actually be where a lot of the most important stuff happens. As we get older, our muscles don’t respond as well to things like protein and other signals that help them grow. This makes recovery after exercise essential for rebuilding tissue and keeping strength intact.
Jacob Zemer, a fitness coach from New York, emphasizes recovery in his training sessions, particularly with clients aged between 35 and 55. He noted that most of them aren’t aiming to become bodybuilders; rather, they want to maintain good health as they age.
Zemer pointed out six strategies that adults over 35 can use to recover better after working out.
No. 1: Get enough quality sleep
“Aiming for seven to nine hours of good sleep is crucial,” he shared. To improve sleep quality, Zemer suggested several approaches:
- Avoid eating a few hours before sleeping to lower your resting heart rate.
- Stick to a consistent bedtime.
- Limit screen time in the hours leading up to sleep.
- Avoid stressful discussions close to bedtime.
- Consider taking a hot shower before bed, as it can help in promoting sleep by affecting body temperature.
- Keep your bedroom cool, ideally between 60 and 65 degrees.
- Make sure the room is as dark as possible.
No. 2: Get regular bloodwork
According to Zemer, regular health check-ups, including lab work, can help detect issues that might undermine recovery efforts. He advised staying informed about hormone levels since our bodies undergo changes with age.
Healthcare experts emphasize that screenings should be tailored to individual circumstances like age and medical history. The U.S. Preventive Services Task Force offers recommendations for screening various health conditions.
No. 3: Use warmth to support recovery
Zemer suggested that heat exposure might aid muscle strength and post-exercise recovery. Warmth can boost circulation, helping to bring essential nutrients to fatigued muscles.
A study conducted in 2025 showed that nearly half of the participants benefitted from heat therapy for muscle recovery.
“Even if you can’t get to a sauna, just a hot shower after working out can really help,” he mentioned.
No. 4: Stretch
After training, it’s important to stretch because, as Zemer explained, “Your muscles get shortened from working out.” Stretching helps them regain their length.
Because strength training can stress the body, maintaining full mobility through stretching is key.
No. 5: Fuel and hydrate
Zemer underscored the need to consume enough protein for muscle repair after workouts. The International Society of Sports Nutrition recommends around 20 to 40 grams of protein post-exercise. For active adults, consuming approximately 1.4 to 2 grams of protein per kilogram of body weight daily is generally advised.
Hydration is also crucial. Zemer cautioned that inadequate water intake before workouts could lead to poor performance and outcomes.
No. 6: Give your body time to de-stress
Even healthy exercise can add stress to the body, Zemer noted. After training, it’s vital to take time to decompress, ideally through proper nutrition and a little rest.
The aim is to give your body the resources it needs to recover effectively.
The difference between ‘good sore’ and ‘bad sore’
While feeling sore after workouts is often a good sign, Zemer pointed out that there’s a distinction between “good” soreness that fades quickly and “bad” soreness that lingers. “If it takes a week to recover, you’ve probably overdone it,” he noted.
It’s important to ease into new fitness routines rather than pushing too hard too soon to allow your body to adjust appropriately.
Zemer emphasized that exercise can mask discomfort due to endorphin release, but pain might intensify once the effects wear off. He advised being cautious; if an exercise feels painful, it could lead to issues later. Without proper attention to recovery, consistent training could be jeopardized.
