It’s a common belief that as we age, our bodies become more fragile, making intense exercise riskier and recovery more difficult. But new scientific evidence challenges this widespread assumption. A recent meta-analysis, published in the Journal of Ageing and Physical Activity, provides strong evidence that older muscles are not inherently more prone to injury or slower to recover after exercise—regardless of whether it’s aerobic or resistance training.

Breaking the Myths Around Aging and Exercise

The meta-analysis, led by John Fernandes from the Cardiff Metropolitan University’s School of Sport and Health Sciences, examined data from 36 studies. Contrary to the traditional belief, the study found that aging is not linked to increased muscle damage or impaired recovery post-exercise. In fact, certain markers commonly associated with muscle damage—such as soreness and temporary weakness—tend to be milder in older adults.

“This is the first systematic review of its kind that refutes the idea that aging muscles are more fragile or take longer to heal,” explains Fernandes. “In many cases, older adults may actually experience less muscle soreness and could safely engage in more frequent or intense training.”

Real-Life Evidence: Staying Active at Any Age

Take, for example, 65-year-old Yedra Martín from Valencia, Spain. She regularly participates in high-intensity fitness classes several times a week, including Full Body and Cardio Power sessions. Despite initial soreness when starting, she no longer experiences discomfort and feels great after her workouts. Her experience mirrors the growing body of research supporting the adaptability of aging muscles.

Experts like Mikel Izquierdo, from the Spanish Biomedical Research Center in Aging and Frailty (CIBERFES), have long studied how exercise affects older adults. “Far from being fragile, aging muscles remain highly adaptable,” says Izquierdo. “With proper training, older adults can gain strength and endurance much like younger people.”

Recovery Concerns Are Often Overblown

One key takeaway from this research is that the fear of injury or prolonged soreness often discourages older adults from engaging in more intense exercise routines. However, delayed onset muscle soreness (DOMS)—the stiffness and discomfort that sometimes follows new or intense workouts—is a natural part of the body’s adaptation process, leading to muscle growth and strength gains.

Interestingly, DOMS tends to be less severe and less frequent in older adults, even when starting high-intensity training programs. Rather than avoiding these mild symptoms, the key is educating older participants about the normal physiological processes behind them, thus preventing unnecessary anxiety and promoting long-term commitment to exercise.

Rethinking Training Programs for Older Adults

Historically, many training programs for seniors have been designed under the assumption that older muscles require longer recovery periods or lower exercise volumes. This has led to overly cautious, less effective routines.

But as Fernandes emphasizes, it’s time to adjust these programs: “We can safely increase both the volume and frequency of training for older adults, enhancing the benefits of physical activity.”

Nicolás Martínez Velilla, Vice President of Geriatrics at the Spanish Society of Geriatrics and Gerontology, agrees. While noting that the meta-analysis included a broad age range (considering adults over 35 as “older”), he supports its conclusion that more dynamic and intensive training programs could be both safe and advantageous for those over 65.

New Global Guidelines Support More Intense Exercise

Recent global exercise guidelines for older adults, published in January 2025, also encourage a shift away from outdated beliefs. These guidelines advocate for personalized, evidence-based programs that incorporate multiple exercise components: strength, power, balance, and aerobic endurance, all tailored to an individual’s capacity and health status.

Izquierdo’s own research, published in Journal of Applied Physiology, demonstrated that adults aged 65-70 who engaged in 16-week strength and power training regained muscle power comparable to that of much younger adults. Even frail seniors or those with multiple health conditions can benefit from structured, progressively challenging programs—provided they undergo proper clinical evaluation and professional supervision.

Proven Benefits: From Strength to Fall Prevention

Strength and power training not only build muscle but also play a crucial role in preventing falls—a leading cause of injury among older adults. Izquierdo’s Vivifrail program, an internationally recognized intervention, has shown significant improvements in balance, muscle strength, and reduced fall risk in elderly populations.

Both the meta-analysis and the new international guidelines call for a transformation in how we approach exercise for older adults. By focusing on individualized, multi-component programs that combine strength, balance, and endurance, we can not only improve physical health but also enhance overall well-being and independence in daily life.

Conclusion: A New Era for Aging and Exercise

The message is clear: aging should not be seen as a barrier to intense physical activity. With appropriate guidance and programming, older adults can safely enjoy the full spectrum of exercise benefits. Rather than shying away from strength or high-intensity workouts, it’s time to embrace them as essential tools for healthy aging, improved functionality, and a higher quality of life.