Muscle Recovery After 50

Recovery changes with training history, sleep, health and program design. Age matters, but it is not a reason to avoid progressive exercise.

Manage training dose

More is not always better. Increase resistance, volume and frequency gradually enough that you can recover and repeat quality sessions.

Eat enough

Adequate energy and protein support tissue remodeling. Persistent calorie restriction can work against strength and muscle goals.

Sleep and spacing

Consistent sleep and sensible spacing between demanding sessions help recovery. Severe or persistent pain should not be normalized as a sign of a productive workout.

Supplements are secondary

Amino-acid or protein supplements can be convenient around training, but they do not correct poor programming, inadequate sleep or untreated medical issues.

Continue this topic

• Leucine and Muscle Protein Synthesis
• Why Muscle Mass Declines With Age
• Anabolic Resistance Explained