If you're still judging a workout by how sore you feel the next day, you may be focusing on the wrong metric.
As more men over 40 embrace strength training for healthy aging, experts are placing greater emphasis on what happens after the workout. Research has found that maintaining muscle mass and strength is closely linked to physical function, independence, and even longevity as we age. That means recovering well enough to train consistently may be just as important as the workout itself.
That's why managing delayed onset muscle soreness (DOMS), the stiffness and aches that can show up 24 to 72 hours after exercise, matters. Excessive soreness can make it harder to train consistently, which may ultimately hinder long-term results.
Here are five recovery strategies, ranked by importance.
1. Prioritize Sleep
Sleep is where much of your recovery happens. During deep sleep, the body increases production of hormones involved in muscle repair, including growth hormone.
Most adults should aim for at least seven hours of sleep per night. Athletes and highly active individuals may benefit from eight to nine hours, as research suggests additional sleep can help support recovery, performance, and muscle repair.
2. Spread Protein Throughout the Day
Forget obsessing over the post-workout "anabolic window." New research suggests total daily protein intake matters more than rushing to slam a shake immediately after training. A 2025 review published in Nutrients found that overall protein intake is the primary driver of muscle recovery and growth, while timing plays a smaller role.
Instead of stressing about the clock, focus on getting high-quality protein at every meal. Many sports nutrition experts recommend roughly 20 to 40 grams of protein every few hours to help support muscle repair and recovery.
3. Rehydrate
Even mild dehydration can make recovery more difficult. Research published in the Journalof Human Kinetics notes that hydration plays an important role in recovery, performance, and injury prevention. Replacing fluids lost during exercise helps maintain blood flow and supports the delivery of oxygen and nutrients throughout the body as muscles repair and adapt. Think plain water versus diet soda. A simple hydration check: urine should be a pale straw-yellow color. Dark yellow urine may be a sign that you need more fluids.
4. Use Foam Rolling
Foam rolling may help speed recovery after tough workouts. A 2025 study found that foam rolling improved recovery of muscle stiffness, tone, and elasticity following delayed-onset muscle soreness (DOMS) compared with passive rest. Researchers concluded that the technique may help restore normal muscle function more quickly after strenuous exercise.
While it won't eliminate soreness entirely, spending a few minutes foam rolling tight muscles after training or on recovery days may help you feel less stiff and ready for your next workout.
Bottom line: The guys who prioritize prevention to stay healthy into their 50s, 60s, and beyond aren't always the ones training the hardest. More often, they're the ones recovering well enough to keep showing up.
Related: What Happens to Your Knees When You Keep Exercising With Arthritis, According to Experts
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