Understanding Constant Soreness in Adults Over 35 and Why It Might Not Mean Progress

Many adults over 35 in the UK find themselves feeling sore most days. This ongoing discomfort often feels like a sign of progress, especially for those trying to stay active or improve their fitness. Yet, constant soreness is usually a sign that something is off, not that you are moving forward. Understanding why this happens can help you train smarter, recover better, and avoid unnecessary pain.

Why Constant Soreness Is Common After 35

As we age, our bodies change in ways that affect how we respond to physical activity. Muscle recovery slows down, joints may become stiffer, and overall resilience decreases. Many adults in their late 30s and beyond juggle busy lives with work, family, and social commitments. This often leads to inconsistent training habits and less time for proper recovery.

Soreness is a natural response to exercise, especially when trying new movements or increasing intensity. But when soreness becomes a daily experience, it usually means the body is under more stress than it can handle. This is common but often misunderstood.

Training Volume and Its Impact

Training volume refers to the total amount of exercise you do, including frequency, duration, and intensity. Many adults over 35 increase their training volume too quickly or do too much without adequate rest. This overload causes muscles to stay in a constant state of repair, leading to ongoing soreness.

For example, someone might start running five times a week after years of inactivity. The body struggles to keep up with the sudden demand, and soreness lingers. The key is to build volume gradually, allowing the body to adapt.

Poor Recovery Is Often Overlooked

Recovery is just as important as the workout itself. Without proper recovery, muscles cannot repair and strengthen. Poor recovery habits include:

• Skipping rest days

• Not getting enough sleep

• Ignoring nutrition needs

• Neglecting hydration

• Failing to manage stress

  
  

Adults over 35 often underestimate how much recovery their bodies require. Even small lapses in recovery can cause soreness to build up over time.

Inconsistent Training Structure Causes Problems

Many adults exercise without a clear plan or structure. They might do random workouts, switch between activities without progression, or focus only on certain muscle groups. This inconsistency can lead to imbalances and overuse injuries, which cause persistent soreness.

A well-structured training plan balances different types of exercise, targets all major muscle groups, and includes rest periods. This approach helps prevent chronic soreness and supports steady progress.

Stress Adds to Physical Discomfort

Stress from work, family, or life events affects the body’s ability to recover. When stressed, the body produces hormones that can increase muscle tension and inflammation. This makes soreness feel worse and recovery slower.

Adults over 35 often carry multiple responsibilities, which can increase stress levels. Managing stress through relaxation techniques, mindfulness, or gentle movement can reduce soreness and improve overall wellbeing.

Understanding the Difference Between Normal Discomfort and Ongoing Soreness

It’s important to know the difference between normal training discomfort and ongoing soreness:

• Normal discomfort happens during or shortly after exercise. It feels like muscle fatigue or a mild burn and usually fades within 24 to 48 hours. This type of discomfort signals that muscles are working and adapting.

• Ongoing soreness lasts for days, feels dull or sharp, and can interfere with daily activities. It often means the body is not recovering well or is being pushed too hard.

  
  

Recognising this difference helps you adjust your training and recovery to avoid injury and burnout.

Practical Tips to Reduce Constant Soreness

Here are some practical steps adults over 35 can take to manage soreness better:

• Start slow and build gradually: Increase training volume and intensity in small steps.

• Prioritise rest and sleep: Aim for 7-9 hours of quality sleep each night.

• Eat balanced meals: Include protein, healthy fats, and carbohydrates to support muscle repair.

• Stay hydrated: Drink water throughout the day, especially around workouts.

• Use a consistent training plan: Follow a routine that balances strength, cardio, and flexibility.

• Include active recovery: Gentle walks, stretching, or yoga can help muscles recover.

• Manage stress: Try breathing exercises, meditation, or hobbies that relax you.

• Listen to your body: If soreness lasts more than a few days or worsens, take extra rest or seek advice.

  
  

Why Soreness Does Not Always Mean Progress

Many people believe that feeling sore means their workout was effective. While some soreness can indicate muscle adaptation, constant soreness suggests the opposite. It means the body is struggling to keep up, which can lead to injury or burnout.

Progress comes from consistent, balanced training combined with good recovery. When soreness is managed well, you can train more effectively and enjoy better results.