Recovery Time When You Get Older

[MAD King]

Is it just me or do you guys over 50 need also longer for recovery these days?
20 years ago it seems I had endless power. Today my workouts are short, but still very, very intense. I do 5 sets for legs, back, chest, and 2 sets for calves, bi- and trizeps. After that I am not able to get a weight clean up anymore. My muscles are done.
Normally, I train each muscle every 6th day, but my legs sometimes need 1-2 days longer.
I have to say that I also walk about 90 minutes everyday with my dog.

 

[PAUL-E]

As we get older our hormones decline and our DNA is damaged so I would say yes things take longer their are also more environmental factors now IMO.

 

[ERO]

Yeah, I am 51 and I totally notice that as well.

 

[Vince Carter]

My recovery is up since being on HRT for 2.5 years now. Prior I was was killing myself in the gym with little to show for it, but all my lifts now are way up, I'm bigger, stronger, heavier (210#) than I've ever been, but I am becoming (more) aware that 4 days vs. 5 is better for me. Pre-workout ****tail with Caffeine helped me immensely, too. I'm 43 though, lifting since I was 16, typical hard gainer all but the last 18 months I think.

 

[Lancealot]

^^^ agree with this. I'm 43 as well and lifting since teen also and don't recover like I did in my 20's or 30's. TRT has def helped in this area. My Dad is in his 70's and still lifting weights but has had to allow for more recovery time.

 

[Nelson Vergel]

It sucks to get older. Youth is wasted on the young. Now that we know so much more, I wish we had faster recovery times not only from physical activity but also from sex.

 

[Jay]

It sucks to get older. Youth is wasted on the young. Now that we know so much more, I wish we had faster recovery times not only from physical activity but also from sex.

Well said!

 

[warrior1]

As a 55 yr old trainer, I teach and practice what I preach! We need more recovery as we age and get stronger, their is NOT endless recoverablity! Being smart and having the right program is key as well as nutrition. Hire a good trainer to help.

 

[PAUL-E]

Injuries can also make you feel much older than you are.

 

[Vince Carter]

Injuries can also make you feel much older than you are.

Shoulder impingement really slowed me down, changed some parts of my workouts when I found that I didn't have an injury or other problem thru xrays and a cortisone shot, but was tightness thru the pec minor that was pulling my shoulders forward. It was killing decline and flat bench as well as shoulder presses....easy enough to treat with mysofascial release and I'm back now to a 200lb military press.

 

[PAUL-E]

Shoulder impingement really slowed me down, changed some parts of my workouts when I found that I didn't have an injury or other problem thru xrays and a cortisone shot, but was tightness thru the pec minor that was pulling my shoulders forward. It was killing decline and flat bench as well as shoulder presses....easy enough to treat with mysofascial release and I'm back now to a 200lb military press.

watch out for muscle imbalance things like rear deltoid raises, rows and pinching your shoulder blades together should also help.

 

[Fireproof]

Recovery definitely takes longer than the good ol' days. But thanks to TRT - still feeling strong and looking muscular. Just have to manage my volume. I rarely go to failure any more, and I keep the reps/set higher than 8. No more power lifting or 5x5 strength stuff - too hard on my tendons. And frankly - not necessary for my goals.

I also find that regular stretching and foam rolling works wonders...

Deep tissue massage and trigger point therapy (self myofacial release) can also help resolve tightness, etc.

 

[kjcmjc]

I am 57 and yes it takes me longer to recover between workouts. Up to a few years ago I was weight training 4 days a week. (M-T-Th-F) now its 3 days a week. In my 20's and 30's I could weight train 6 days a week, if I did that now I would be in the hospital from exhaustion. My workouts are shorter now, intense but lighter weights and more reps 8-15. The thing that I noticed the most is how much my strength has gone down within the last few years. For example when I was 50 to say 54 or 55 I could do 315 for about 3 to 4 good reps on the smith machine inclines press, now I cannot do one rep with 275. For me that is the fastest thing going downhill as I am getting older my strength. So to compensate I now do more supersets, drop sets, slower movements on my reps. I try to compensate. No more dead lifts for me.

I do not know if my muscles are weaker or my joints. For example when I am doing inclines my front delts and elbows hurt more as I go heavier. Its like that on most of my exercises. It seems my joints give out before my muscles.

You brought up a good subject because I have been thinking about this a lot lately, so I am not the only one with this situation.

I have been on TRT since I was 50 and without TRT I do not think I would workout. I think TRT helps me recover and gives me more energy to get me to go to the gym. I also do cardio about 4 to 5 days a week. Walking your dog 90 minutes is very impressive. I hate cardio.

 

[JPB]

I am not on TRT and at age 56 working out with weights and/or treadmill cardio for a total of 45 minutes to 1.5 hours daily. I'm on a four day split with the weights but on the off days I still typically do cardio, stretching, and lighter lifting for missed bodyparts (i.e. calves, abs). What has really helped my recovery tremendously are the GH releasing peptides. My favorite is combo CJC-1295 no dac and ipamorelin. I take these prior to workouts and at night before bed. Even when I need to, I just can't hardly stand to take a full day off. While I'm not as strong or big as I would be from TRT, my workouts are intense. I'm not currently working full time so I have ample rest, and can eat and workout when I want to.

 

[ERO]

Would you feel comfortable sharing your source for the CJC-1295 and Impamorelin? I know one can get it from probably a dozen or more research chem sites, but having a "known good" source is always helpful.

 

[warrior1]

I am 57 and yes it takes me longer to recover between workouts. Up to a few years ago I was weight training 4 days a week. (M-T-Th-F) now its 3 days a week. In my 20's and 30's I could weight train 6 days a week, if I did that now I would be in the hospital from exhaustion. My workouts are shorter now, intense but lighter weights and more reps 8-15. The thing that I noticed the most is how much my strength has gone down within the last few years. For example when I was 50 to say 54 or 55 I could do 315 for about 3 to 4 good reps on the smith machine inclines press, now I cannot do one rep with 275. For me that is the fastest thing going downhill as I am getting older my strength. So to compensate I now do more supersets, drop sets, slower movements on my reps. I try to compensate. No more dead lifts for me.

I do not know if my muscles are weaker or my joints. For example when I am doing inclines my front delts and elbows hurt more as I go heavier. Its like that on most of my exercises. It seems my joints give out before my muscles.

You brought up a good subject because I have been thinking about this a lot lately, so I am not the only one with this situation.

I have been on TRT since I was 50 and without TRT I do not think I would workout. I think TRT helps me recover and gives me more energy to get me to go to the gym. I also do cardio about 4 to 5 days a week. Walking your dog 90 minutes is very impressive. I hate cardio.

I would be happy to help you, interesting why you have gotten that much weaker? usually dont see guys losing that much strength with the right program, nutrition etc.