The Low-Intensity Post-Workout Recovery for Men Over 40

For active people past the big 4-0, recovering from a workout and dealing with those aches may take a while. Perhaps more than it used to. Remember that intense routine that got you tightened up and even netted you some gains? You’ll be feeling it a day or more later. Post-workout recovery for men over 40 is even more important now than ever. Often issues in our 40s relates to mistakes made when we were younger. Here are some good options.



A recent study from the U.S. National Library of Medicine showed that foam rolling, done immediately as a recovery aid after an intense workout, minimises muscle soreness. It even improves muscle activation post-routine. Researchers who published their paper in the Medicine & Science in Sports & Exercise have established that a foam rolling routine does work to reduce muscle pain, among other benefits.

What exactly makes foam rolling an effective post-routine treatment may still be up for further research, the benefits are clear. Reduced muscle soreness, faster muscle recovery, and better post-workout performance mean you’ll be ready for your next gym session in less time.

Plus, foam rolling is quite simple to do, as well. Basically, you roll your muscles over foam rollers, which hurts a little but you can enjoy relief from the long-term pain. This is great for heavy leg workouts and extended pain.


It’s a low-intensity recovery day. Eating the right things is the right thing do while you wait to heal from the inflammation and muscle damage. Food and hydration are vital to staving off a panic signal in the body! Without proper nutrition, the body can off from the anabolic (tissue-building) state. It can lead to a catabolic state that breaks down your hard-earned lean mass instead.

Eat to recover, and more importantly, drink plain water, around five litres regular, good old water every day is going to help for your body recover. And you add extra for every hour of intense exercise is a good rule to start with.


A massage after a long workout session feels great, and it has also been shown to be helpful in recovering muscle strength. A therapist might be too costly true. But for those who have access to a massage device, there are benefits gained even if it’s a machine doing the work. When you’re doing post-workout recovery for men over 40, every bit counts.


When your body is busy trying to regain muscle protein, going for that post-workout drinking session is probably a bad idea. Alcohol interferes with muscle recovery and imbibing heavily can pose an increased risk of muscle degradation. So, at least for the duration of your workout recovery day, lay off the lager and instead get protein into your body to help it repair.


If you want to do a low-intensity recovery session the right way, rest is a must. That means plenty of shut-eye at the end of the day. Not only does a pending sleep debt hamper muscle recovery, but skimping on sleep also means higher levels of cortisol and lower levels of testosterone vital for muscle protein synthesis.

Not getting enough sleep also means you’re missing out on the NREM sleep or ‘slow wave sleep’. It’s that crucial time when your body is secreting growth hormones at maximum levels. Growth hormones equal muscle building and tissue repair, so get that plenty of quality sleep and wake up refreshed.

Post-workout recovery for men over 40 means taking it easy and doing it right. There’s no need to rush the process, that might cause you even more. Recovery is a huge part of an excellent workout routine.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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