How To Recover Faster From Workouts In Your 40s: Science-Based Strategies
Why Recovery Matters More After 40
As we age, our bodies don’t bounce back from workouts as quickly as they once did. We often experience increased muscle soreness, joint stiffness, and prolonged recovery times. But that doesn’t mean you should train less—rather, it means you need to prioritize recovery. Prioritizing effective recovery strategies will keep you strong, pain-free, and consistent in your workouts. Remember, you should recover as hard as you train.
The Best Recovery Strategies to Boost Performance
1. Prioritize Quality Sleep
Why it matters: Sleep is when the body repairs muscles, regulates hormones, and reduces inflammation. It is the foundation of recovery. Having optimal nutrition, hydration etc. when you have poor sleep is like fighting a backwards battle. Great sleep supports nutrient absorption, and allows proper functioning of your body.
Best practices: Aim for 7-9 hours of quality sleep. Reduce blue light exposure before bed, maintain a cool room temperature, and establish a consistent bedtime routine. Using aromatics such as warm candles scents, as well as a cup of chamomile or lavender tea will boost natural relaxation and preparation for sound sleep. Having a calm bedtime routine will help with sound sleep. If you have restlessness, are a light sleeper, or wake up groggy, consider a weighted blanket to induce deeper sleep and feel replenished in the morning. If you have other issues with sleeping, such as insomnia sleep apnea, you may want to consider seeking professional help, or start a nighttime journal to release negative emotions.
2. Dial in Your Nutrition for Recovery
Protein for Muscle Repair: Consume .8-1g of protein to your body weight for maximal muscle growth and optimal recovery. Protein is the building block to muscle recovery and synthesis. Protein sources comes from all sources: plants, nuts, beans, red or white meats and seafood. None is better or worse than the other, although they offer different benefits in micronutrients. Before worrying about the details of such, just focus on getting enough overall protein from sources that you enjoy. The more you enjoy, the more compliant you are to your protein goals, and the easier the habits will form. Consider, however, if you have any health conditions like kidney problems.
Carbs for Glycogen Replenishment: Pair protein with complex carbohydrates to both restore energy levels and help muscle synthesis and recovery. Carbs are the main source of energy for our bodies; they are not the enemy. Whole grains and natural sources are the best options since they are more micronutrient-dense. If you’re new to whole grains, the your tastebuds may need some time to adapt to like it. For example, although white rice in moderation is not bad, you can begin to mix whole grains like quinoa, black rice, and others, to open up your palate to whole grains gradually. Don’t forget fruits, vegetables, beans and more all contain carbs as well. If overwhelmed, simply start with reducing one or two processed carbs or junk food from your diet, and incorporate one whole grain or produce.
Healthy Fats for Inflammation Control: Include sources like avocados, nuts, and olive oil to support joint health. As long as you cook with healthy oils, you will typically meet your healthy fat recommended calories. It is ideal to reduce amounts of saturated fats: butter, excess fats on meat, fried foods and more.
3. Utilize Active Recovery Techniques
Light movement: Engage in low-intensity exercises like walking, swimming, or cycling to promote blood circulation for at least 20 minutes per activity. Your heart rate (HR) should be slightly elevated from your resting HR. A good measure to follow is that your should still be able to hold a conversation.
Mobility Work: Incorporate dynamic stretching, foam rolling, and yoga to maintain full mobility of joints and prevent stiffness. The mechanics of a joint’s range of mobility is called degrees of freedom for a reason. The ability to move is freedom, and the full expression of the body is the freedom to live, move and express.
4. Incorporate Strategic Rest Days
Listen to your body: Listen to your body’s signals. If you feel fatigued, opt for gentle mobility work or light plyometrics instead of skipping movement altogether. You can restrategize your weekly program without any guilty. You have only one body, you should be kind to it.
Plan rest days wisely: Be truthful about how much capacity your body has. Don’t overestimate or underestimate it either. An option is alternating high-intensity workouts with low-intensity or active recovery days. Also, plan to modify weekly intensity goals: week 1 may be overall moderate intensity (6-7/10 effort), week 2 high intensity (7-9/10 effort), week 3 light intensity (4-5/10 effort), and so on. Consider how stressful your life outside of training is. High stress weeks should opt for moderate intensity or lower.
5. Optimize Supplementation for Recovery
Creatine: is the most researched supplement with relatively no negative side-effects. It is safe with a high efficacy. It is proven to enhance muscular strength and size better than when not taking it. Do not fall for marketing trick and purchase “new and improved” variants of creatine. The standard creatine monohydrate is the most effective at a relatively low price point.
Omega-3s: Support joint health and reduce inflammation. Although it is great to get omega-3’s naturally through your diet (oily fish like salmon and mackerel, nuts and some beans, avocado and some oils), supplements are also an option.
Ashwagandha: This ancient herb from India not only aids in muscle relaxation, it also helps to build muscle. It is readily available in many forms of supplementation: herbal, powder, pills etc.
Herbal Teas: Enhance muscle repair and reduce soreness post-workout—and personally, one of my favorite ways to boost muscle relaxation and mental clarity.
Ginseng: Ginseng is a powerful adaptogen that helps the body adapt to stress, and studies suggest it can reduce post-exercise muscle damage and improve muscle regeneration.
Rhodiola: Rhodiola is another adaptogen that can help improve endurance and reduce fatigue, which can be beneficial for athletes and those looking to build muscle.
Cordyceps: Cordyceps is known for boosting stamina and supporting lung health, which can enhance physical performance and recovery.
Angelica (Dang Gui): Angelica is traditionally used to promote blood circulation and invigorate the muscles, which can aid in muscle recovery and reduce pain.
Shatavari: Shatavari is often referred to as the "Queen of Herbs" and is celebrated for its myriad health benefits, including its ability to support muscle growth and improve muscle tone.
Protein: Natural sources are ideal, however, the convenience of supplementation is great as well. Whey protein is the standard for quality protein powders. If you have dietary restrictions, plant protein powders are also available, and are a great source of supplementation.
6. Hydration is Non-Negotiable!
Why it matters: Dehydration can lead to increased soreness, slower recovery, and decreased performance.
Best practices: as a general guideline, aim for half your body weight in ounces of water daily, increasing intake on workout days. Fresh fruits and soups are included as water intake as well! Fruits are also packed with amazing phytonutrients and are natural vitamins.
Lack of Recovery Stunts Strength & Performance
Recovery isn’t just about resting—it’s about optimizing your body’s ability to repair and rebuild efficiently. By prioritizing sleep, nutrition, mobility work, and hydration, you can accelerate recovery, prevent injuries, and continue progressing in your fitness journey. Remember that sleep is the number one priority for optimal recovery and building strength. No amount of recovery supplement can cover up poor quality and quantity of sleep.
About the Author:
COACH DEE | Online Personal Trainer ACE—CPT, PPSC, TIWL
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
