Does recovery takes longer in your 30s?

[KnightInArmour]

I used to be an active kid with a healthy weight till I was around 10, but started gaining fat thereafter and was fat well until 30. I worked out on and off, never being able to lose fat or build muscle all this time (because I was not doing it right) but did learn how to lift, common exercises, etc while doing this.

Anyway, I did a 12 week transformation program 2 years ago (aged 30) and lost around 10 pounds. Thereafter, my situation changed, I was now in a different country and lifestyle that involved quite a bit of walking. So while I didn't workout, I held on to my new weight for a couple of years.
Now, having recently discovered the therapeutic effects of lifting (have ADHD and lifting calms me and takes away my depression), I started lifting seriously a few months ago. I do a full body workout with principles of Dorian Yates' style HIT training where I do 1-2 exercises of different bodyparts and in total do 5-6 x 3 sets = 15-18 sets in total where I do benchpress and either squats or deadlifts almost every workout. I try to train 3 times a week for 45 mins - 1.5 hours depending upon how much time I have.

While I see my body changing for the first time in my life and am gaining a fair bit of strength and muscle, I feel out of energy all the time until about 3-4 days after each session. While I didn't gain much during my 20s, I used to go all out, balls to the wall at every exercise I did (like I do now) and never felt tired like this. I do know that I was inconsistent in my 20s that might have given my body more time to recover without me realizing it or its just that in your 30s you take longer to recover? While my mind wants to go workout every 2 days, my body just can't keep up with it. I am taking enough protein but I don't try to overeat calories as I am afraid of a dirty bulk and so far have been losing fat and gaining muscle at the same time (noob gains). Is there something I could supplement with to recover faster (taking BCAAs, Glutamine, Protein Powder, Fish Oil, Multivitamins already)? Or should I just accept that with age, recovery will be slower?

Thanks.

[Iceman1800]

No, that's just an excuse.

[zGwild]

No, eat right , sleep right and don`t train like an azzhole

[KnightInArmour]

No, eat right , sleep right and don`t train like an azzhole

What would be training like an azz like? Too hard, too little rest ?

[PhantomMaxx]

Don't know, only started lifting at 45

[DCSpartan]

No, that's just an excuse.

So why arent there hardly any NFL running backs in their mid-30s? Are they all just lazy?

[kimm4]

So why arent there hardly any NFL running backs in their mid-30s? Are they all just lazy?

Why would you compare an NFL running back to the normal average Joe who lifts weights and does some cardio?

It's not even in the same ballpark...

OP...it will come down to the right diet and the right programming to compliment it.

I'm 49 and have been training consistently for over 30 yrs. I'm not a powerlifter but I do lift heavy for a bb. I run programs that mix both hypertrophy and strenth. My joints feel great and I've never had an issue with proper recovery.

[JoeDelts]

Yes it takes longer. How many of us could come home from work, hit the gym, go out drinking and partying, get a few hours of sleep and be perfectly fine the next day in our 20's. How many can still do it in their 30's+.

[itstheboz]

No, eat right , sleep right and don`t train like an azzhole

+1 That is good advise. If you're looking to improve your strength you need a solid, consistent diet and a good nights sleep. Your body will recover a lot while you are sleeping. If you're not getting enough good carbs in your diet, your energy levels will be down while you lift. If your workout routine is not balance your gains will not build off each other--and you could inadvertently injure yourself . It's going to be up to you to adjust your lifestyle to maximize your gains.

[zGwild]

Yes it takes longer. How many of us could come home from work, hit the gym, go out drinking and partying, get a few hours of sleep and be perfectly fine the next day in our 20's. How many can still do it in their 30's+.

This is totally unrelated. Binge drinking all night and recovering from your training are two completely different things.

[kimm4]

Did anyone read the actual post?

"I feel out of energy all the time until about 3-4 days after each session."

This^^is not normal (especially for someone in their 30's,) so find the problem and fix it.

[JoeDelts]

This is totally unrelated. Binge drinking all night and recovering from your training are two completely different things.

I see your point but my point was that the body just does not work as efficiently as you get older. Whether it's training, drinking or healing from injuries it just takes longer with age.

As for the op. 3-4 days to recover from a workout is not normal for anyone who trains hard consistently. Your muscles should adapt to be able to take a serious beating with experience.

[bayrider]

Age 51 and working out 6 days per week. On occasion I'll add some accessory work on day 7 and go 13 straight days without a break. Recovery is not a problem with a proper program, diet and rest. So to the original question, over age 30 should you need 3-4 days to recover, the answer is NO.

[StinnerOzz]

I don't find that to be true; if anything I feel like I'm recovering more quickly now.

[BrownBear1968]

Ten years ago, with 40, I felt some symptons similar you described. I was over 270 lb at 6'00''.

I did a sleep test and discovered that, during the time supposed to be sleeping, I had more than 200 micro-wake-ups related to apnea.

Doctor prescribed a BIPAP device which avoided snoring.

Sensation after my first night with this device was fine. I had dreams. I have forgotten the last time I did... lol

The energy returned and I could lift more than any period of my youth.

All this happened without need to change my old 'diet'.

Only now, at 50's, I have to follow a more disciplined diet.

So, if you can, I suggest you to do a sleep test.

Regarding your work-out: training three times a week in 48 h separated 1:30h sessions, you can stress you body without any harm... only if you are a competitor powerlifter or weightlifter, a periodization could be recommended.

Good Luck

[Bando]

Age 51 and working out 6 days per week. On occasion I'll add some accessory work on day 7 and go 13 straight days without a break. Recovery is not a problem with a proper program, diet and rest. So to the original question, over age 30 should you need 3-4 days to recover, the answer is NO.

I'm not sure who this guy is, but his words is good

[ElrondHubbard]

I see your point but my point was that the body just does not work as efficiently as you get older. Whether it's training, drinking or healing from injuries it just takes longer with age.

As for the op. 3-4 days to recover from a workout is not normal for anyone who trains hard consistently. Your muscles should adapt to be able to take a serious beating with experience.

While true in essence, the difference between age 20-something and 32 is not that great. OP is either working harder, resting less, eating more poorly, or binge drinking.

In a good workout program, a guy at 35 should be in better condition than he was at 30, if he's kept at it consistently.

[OldFartTom]

Did anyone read the actual post?

"I feel out of energy all the time until about 3-4 days after each session."

This^^is not normal (especially for someone in their 30's,) so find the problem and fix it.

Agreed, we can debate recovery time, different types athlete ages of Olympic gymnasts (retire young) versus world's strongest man competitors (big Z competes at 42) but kimm4 is right, the detail is in the post.
Sounds like a recovery problem, diet? Sleep? Something!!
zGWild put it a little bluntly but the eat and sleep would be a good starting point to learn more

OP, how much good quality sleep do you get (do you snore?)
Are you cutting fat at the moment? You say you don't eat too many calories, what does that mean, are you eating maintenance, more? Less?
I am not asking what (none of my business) but just as a yes/no... are you taking any medication that's relevant here? read the information sheets again that come with any medications you have

[LactoseTolerant]

Did anyone read the actual post?

"I feel out of energy all the time until about 3-4 days after each session."

This^^is not normal (especially for someone in their 30's,) so find the problem and fix it.

What I noticed:

I started lifting seriously a few months ago. I do a full body workout with principles of Dorian Yates' style HIT training

Started training recently and HIT at that.

[OldFartTom]

Yeah I read it, but I'm too cheap to pay $8.99 to see the exact details of https://www.bodybuilding.com/fun/dor...ek-trainer.htm but there are some red-flag phrases there "blood and guts" for example

OP, give us a flavor please, how hardcore is this?

[grubman]

Thereafter, my situation changed, I was now in a different country and lifestyle that involved quite a bit of walking.

I started lifting seriously a few months ago. I do a full body workout with principles of Dorian Yates' style HIT training

I do benchpress and either squats or deadlifts almost every workout.

I feel out of energy all the time

or its just that in your 30s you take longer to recover?

I am taking enough protein but I don't try to overeat calories as I am afraid of a dirty bulk and so far have been losing fat and gaining muscle at the same time (noob gains).

Is there something I could supplement with to recover faster (taking BCAAs, Glutamine, Protein Powder, Fish Oil, Multivitamins already)? Or should I just accept that with age, recovery will be slower?.

So, lots of things I saw in you post (quoted them).

This “walking”...what do you mean? Are you a beat cop, a mailman, a meter reader, or you just don’t have a car? Walking a LOT can certainly use up your energy expependature and hamper recovery...I know this first hand.

While I don’t think HIT training is BS, it’s certainly NOT recommended for new, or even intermediate lifters. If you are doing it right, it’s supposed to take a week or so to recover...and you have to realize that HIT is primarily used by guys taking steroids...not naturals. Also, just staring a few months ago means your body isn’t even used to working out yet...which will contribute to your fatigue.

If you are doing HIT AND doing deadlifts every other day...well, that’s a recipient for overtraining right there.

Age is going to be a factor, but it’s different for everyone...and to be honest, 30 is pretty young. Usually 40+ is the age guys start seeing a change, and even then it’s much later for many.

Sounds like your diet is in a deficit? Combine this with walking and HIT training and it’s no wonder you are tired all the time. Intense excercise requires calories to sustain and grow...if you are losing fat right now, you can’t expect your strength and energy levels to be at a peak when your tank is running on empty most of the time.

No...supplements aren’t the answer. Change your diet (learn about your TDEE and macros) and get on a more reasonable sustainable BEGINNERS lifting routine that your body (at any age) can recover from.

Good luck.

[Plagen]

Did anyone read the actual post?

"I feel out of energy all the time until about 3-4 days after each session."

This^^is not normal (especially for someone in their 30's,) so find the problem and fix it.

Yes, indeed.
As many in this thread have stated, it’s not quite normal. People in their 50s and 60s are training and are able to find a balance between workouts and recovery.

It could be some underlying reason in your situation, psychological or physical, who knows. You should start by eliminating the variables. A good place to start is to get a full physical, with blood work and all.

[Garage Rat]

Recovery time from training can vary from person to person and diet and training methods.
IMO it is true that or at least in my case it takes longer to recover from a hard training session these days then the same type of session than when i was in my twenties.
This is where paying attention to your body is important.
Maybe you need to back off of what you do each session to adjust.
Big lifts should really be one day a week BP,squat,DL,OHP all take a hit on the nervous system which can make you feel tired all the time.
If your still hammered 3-4 afterwards and your taking all kinds of sups to recover and nothing is helping look at your training and the rest you are getting.
Your body and muscle need time to recover.

[x-trainer ben]

I used to be an active kid with a healthy weight till I was around 10, but started gaining fat thereafter and was fat well until 30. I worked out on and off, never being able to lose fat or build muscle all this time (because I was not doing it right) but did learn how to lift, common exercises, etc while doing this.

Anyway, I did a 12 week transformation program 2 years ago (aged 30) and lost around 10 pounds. Thereafter, my situation changed, I was now in a different country and lifestyle that involved quite a bit of walking. So while I didn't workout, I held on to my new weight for a couple of years.
Now, having recently discovered the therapeutic effects of lifting (have ADHD and lifting calms me and takes away my depression), I started lifting seriously a few months ago. I do a full body workout with principles of Dorian Yates' style HIT training where I do 1-2 exercises of different bodyparts and in total do 5-6 x 3 sets = 15-18 sets in total where I do benchpress and either squats or deadlifts almost every workout. I try to train 3 times a week for 45 mins - 1.5 hours depending upon how much time I have.

While I see my body changing for the first time in my life and am gaining a fair bit of strength and muscle, I feel out of energy all the time until about 3-4 days after each session. While I didn't gain much during my 20s, I used to go all out, balls to the wall at every exercise I did (like I do now) and never felt tired like this. I do know that I was inconsistent in my 20s that might have given my body more time to recover without me realizing it or its just that in your 30s you take longer to recover? While my mind wants to go workout every 2 days, my body just can't keep up with it. I am taking enough protein but I don't try to overeat calories as I am afraid of a dirty bulk and so far have been losing fat and gaining muscle at the same time (noob gains). Is there something I could supplement with to recover faster (taking BCAAs, Glutamine, Protein Powder, Fish Oil, Multivitamins already)? Or should I just accept that with age, recovery will be slower?

Thanks.

I read all the replies and there is some good info but let me highlight 2 things that i feel are important.

1. " I do a full body workout with principles of Dorian Yates' style HIT training where I do 1-2 exercises of different body parts and in total do 5-6 x 3 sets = 15-18 sets in total"
2. "45 mins - 1.5 hours"

HIT training if done correctly wears you out for a while, which you described(3-4 days). Training for 1.5 hours doing HIT is a long time to do it. Yates said 45 min workouts.
As for supps BCAA helped me with recovery in a major way and a multi is good coverage for the foods that i don't eat as regularly as i should. Glutamine is in my BCAA.

[blue9steel]

If you're talking muscle recovery from a particular exercise then no, I haven't noticed any difference. I have noticed that the work volume I can handle is less and it takes longer to recover from unusually stressful events

[Gabbar99]

I don't remember that far back.

[bodyhard]

Your problem is not recovery, seems you lack endurance/Stamina. You need to work on your stamina and endurance just like everything else.

[Brackneyc]

IMO, if you are doing the training you have outlined as written, you may need more food, sleep, or both. Don't be afraid of a few pounds as you manipulate the easiest, and most essential factors (food/sleep) for a few weeks.

Also, you may have a medical condition, as was pointed out. Get bloodwork done before you start pounding useless supplements.

FWIW, I'd train 7 days a week if it would lead to more progress. I feel that good. Rest days are crucial to any program, despite how good you feel on rest days.

[stockriderman]

I used to be an active kid with a healthy weight till I was around 10, but started gaining fat thereafter and was fat well until 30. I worked out on and off, never being able to lose fat or build muscle all this time (because I was not doing it right) but did learn how to lift, common exercises, etc while doing this.

Anyway, I did a 12 week transformation program 2 years ago (aged 30) and lost around 10 pounds. Thereafter, my situation changed, I was now in a different country and lifestyle that involved quite a bit of walking. So while I didn't workout, I held on to my new weight for a couple of years.
Now, having recently discovered the therapeutic effects of lifting (have ADHD and lifting calms me and takes away my depression), I started lifting seriously a few months ago. I do a full body workout with principles of Dorian Yates' style HIT training where I do 1-2 exercises of different bodyparts and in total do 5-6 x 3 sets = 15-18 sets in total where I do benchpress and either squats or deadlifts almost every workout. I try to train 3 times a week for 45 mins - 1.5 hours depending upon how much time I have.

While I see my body changing for the first time in my life and am gaining a fair bit of strength and muscle, I feel out of energy all the time until about 3-4 days after each session. While I didn't gain much during my 20s, I used to go all out, balls to the wall at every exercise I did (like I do now) and never felt tired like this. I do know that I was inconsistent in my 20s that might have given my body more time to recover without me realizing it or its just that in your 30s you take longer to recover? While my mind wants to go workout every 2 days, my body just can't keep up with it. I am taking enough protein but I don't try to overeat calories as I am afraid of a dirty bulk and so far have been losing fat and gaining muscle at the same time (noob gains). Is there something I could supplement with to recover faster (taking BCAAs, Glutamine, Protein Powder, Fish Oil, Multivitamins already)? Or should I just accept that with age, recovery will be slower?

Thanks.

Absolutely and many factors play a role. Lower testosterone, joint pans, work, sleep routine, vitamin deficiency, etc can all play a role. A 20 years old will always have more energy than say a 60 years old that means at some point(and they say after about 25) you start loose all that, including brain function.

When I started a year ago I was working out every other day,but then quickly understood that my body can't do it as I was always too exhausted after the HIT training so I switched to 2.5 times a week and it worked for me. Some muscle take 4-5 days to recover after an intense training and when that happens I just go easy on them with a low intensity and then hit them hard when they recover. It's all about listening to your body!!! There's no perfect program that works for everyone. There are millions of opinions and ways to train.
But yah, HIT is quite taxing on your body, I was almost puking after each workout for the first few months and then feeling tired for 24 hours after that. It got better as I have more rest and able to read my body better and perhaps not take it to the extreme all the time.

[FAT40]

To the OP. Having a bad lifestyle certainly paid its toll on me. I used to swing on trees like a gymnastic monkey when young then took the wrong path and now i'm paying for it. Recovery for me when 40 was bad at the start, trying to mix my old livestyle with my new one and it didn't work. Trying to lift weights i used to do easily. I've learned a lot from these forums and it takes time to recover after a hectic live, stress and illness. Patience is key