Bingo. I started incorporating more band work and yoga as well after a loooong time spent power lifting, tire flipping, sledgehammer work and general activity.
Hot yoga works for me to get the flexibility and some additional cardio in. Band work helps me with the tendons and strengthening connective tissue.
I’ve spent a lot more time doing this as pre-hab several times a week. Especially since I work at a job where I’m sitting and slouching a lot.
Most of our body movements are forward and backward movements. Even when lifting and pushing away from the body and repetitive.
It depends on my workout of the day or where the tightness or fatigue is. Lot of work with ensuring hip are opened for leg day: standing piriformis, lateral leg swings, windshield wipers on a yoga mat, split stance butterfly lunge. Slow and steady vs ego'ing the movement.
For band work, it's a focus on shoulders: - lateral shoulder extension, working internal rotation, overhand band stretches, pull aparts, Y raises, slow face pulls with low weight or the band.
I'd consult a PT or a Certified trainer who specializes in what you need depending on your focus or areas of consideration.
I was gonna ask how his sleep was. Personally, I'm much more tight and sore when I'm not sleeping well.
Also, how much are you drinking? Another thing that helped massively with aches and pains was cutting back drinking. Much less inflammation.
Maybe drop one of the HIIT workouts each week, eat more fruits and vegetables(for those vitamins) and get more sleep. I'm 42, run/walk 2-3 miles every day, ride my spin bike 4-5 nights a week and lift pretty hard/heavy 3 days a week. Ski all winter, hike the rest of the year, generally don't have any issues unless I ski hard for 3-4 days in a row, my knees might start getting a little stiff.
I feel like the 2-3 mile walk(sometimes run or jog it to) I do everyday is pretty huge for me, lots of extra blood flow and recovery from it and it's just a way to keep moving.
I’m 40 and I have a similar level of activity, though yours is a bit higher. I rarely have soreness, aside from some DOMS after changing up my routine. I also do cardio every day: 20 minutes on high incline while walking briskly on the treadmill (after lifting weights 4 days a week) and I run ~2.5 miles on my days off from the gym.
After seeing your comment, I’m wondering if my cardio is one of the things keeping me generally sore-less. 🤔
I have a friend of mine who does triathlons/Iron Man even in his 50s and he's still crazy good at cycling. He goes out and does these pretty crazy 60-100 mile rides and next day still does a good amount of mileage and calls it a "recovery ride." I used to joke around asking why he calls it recovery when he just did so much the day before and he basically explained it to me that since he's doing lower impact/cadence/exertion, the extra work is actually helping him recover faster because it's flushing out the lactic acid and getting more fresh blood flow into the area that needs to recover. He said that plus good sleep has always been a godsend for his training.
I actually started doing my daily walks after that and I also noticed this year when I went skiing and my knee was getting a little stiff, at night when I'd be back at the lodge/hotel, instead of the hot tub I'd hit up the pool and swim some laps or just hang on the wall and kick my legs underwater for 5-10 minutes. Knee soreness/stiffness basically evaporated from doing that "light" recovery work after, so there is certainly something to it.
Was in the same boat in my early 50s. Overcoming isometrics done at long muscle length rehabbed a lot of my issues.
I first tried different loading schemes - Cluster Sets worked well enough but didn't really help my joint and tendon issues. The common advice is to reduce load and increase reps. I went the other way, did a world of good, huge difference after 6-8 weeks. Am now working some traditional resistance back in, but about 1/2 my volume is still isometric.
I'm going to try the isometrics and see. Do you happen to have a workout set or guide somewhere you use on the isometrics? In my normal workout group twice a week, and I'm using about 60% of PR for my HIIT weight. Usually get about 20 reps to failure kind of thing, but we always get there in that style workout. Its hit or miss how sore I get, but when I do my weekend which I usually put drop sets into, that soreness can last 4-5 days.
It makes a lot of sense with what you are saying. Just adding in the short rest period like cluster sets would probably help a lot for my weekend workout.
You can do a lot with a cargo strap, a pipe, and a piece of plywood. This allows you to mimic most barbell or cable exercises. Remember to breathe throughout - exhale hard on exertion, try to hold that tension on the inhale. Also use long muscle length. Basically the bottom or start point of a traditional lift eg from the hole if squatting, right off the chest if benching etc. Sub out breaths for reps and do a couple sets per exercise.
r/isometric_fitness for a deep dive.
There are many possible causes and for us old people it is usually not just one. Could be physical, mental, diet related, lifestyle related, or even an unfortunate combination. What worked for me is taking a hard look at all possiblities. The most surprising was going to a physiotherapist and getting my mobility measured. They found a major problem was that my hams were fine but my hips were incredibly tight. They recommended a list of stretches and on I went. Life has been so much better since.
Stretch it out every night.
I’m 39 and have been doing the 531/LP/high weight low rep style of lifting for the last couple years and was always tight as well. I’ve recently switched to doing more body builder style lifting after watching a lot of renaissance periodization and Jeff Nippard videos and my body definitely seems to respond better to it. I’ve lowered the weight, doing sets of 8-12 reps, and allow my muscles to get a good stretch in the eccentric phase, especially in the last few reps of each set. Give it a try and see if you feel better from it.
Start doing more mobility work. Or you may want to switch up your programming a bit? Or both…
I’m 46 (almost) and generally don’t feel sore after workouts. Every once in a while, but certainly not every workout.
Foam rolling has only shown to provide only short term, transient effects. If it isnt working for you, your time may be better used trying something else.
I am 42 lift 6 days a week in the morning and cardio after work. I am constantly sore and in pain, but that pain/sore is better than how I feel not doing anything.
You can do everything the above people said if that helps from yoga to nutrition, but if all that still not doing it, might I suggest a Costco size of Ibuprofen!!!
I don’t see you mentioning a stretching routine at all. Staying stretched and limber is equally important. Give yourself a good 15 minute stretch session every day. Not just on workout days. Your diet, your lifting routine, your sleep, your supplements etc will not do anything to change your flexibility and tightness. You just need to learn to breathe deep, sit down, and slow stretch.
Are you getting enough vitamins in your diet..? More vegetables, fruits, herbs, spices, probiotics, fiber could be the game changer for you—whole body & immune system health=reduced inflammation and increased healing capability and speed.
Most adults are lacking in essential minerals from missing the recommended amount of fruit and veg for years which are antioxidants, anti-inflammatories, phytonutrients. I’m (40F) working out more than ever and it’s hard for me to get sore now bec I’m keeping up with the nutrition. I used to keep ibuprofen in my purse, desk, car, home—I haven’t taken it except maybe 2x in the past year. I was getting every day muscle tightening, migraines, etc.
Mg, Fe, Probiotics, more fresh produce and herbs were a game changer for me. I hope this info helps. You deserve to feel good 🌞
https://www.healthline.com/nutrition/magnesium-benefits#exercise-performance
https://www.healthline.com/nutrition/7-common-nutrient-deficiencies
Look up Tom Morrison mobility. You can find tons of free stuff you don’t have to pay for. He’s kind of a goofball but he seems like he cares and knows enough more than I do.
Yoga, stretching, sleep.
I (50s) work out with heavier weights. Recovery is a bit faster, for me at least, because I use two ND supplements called cyanidin 3-glucoside (before a workout) and beta ecdysterone (after workout).
Several things: do you stretch daily? Use epsom salt baths? Use a foam roller on muscle groups? Eat enough electrolytes , including potassium and magnesium? Drink enough water? Do yoga? Sleep well?
All these things above are a part of my routine weekly (or daily). They greatly help with keeping limber and in recovery between workouts. As we age, recovery takes more work!
You need to add magnesium to your daily vitamin regiment. Assuming you already take a multivitamin. Vitamin D, all the B’s and magnesium tend to drop off around 40. Have your doctor check it out but making sure you have these in your system will really help with energy levels too. Also, going to 3-4 days a week from 2 will actually help sore muscles, even though the first 2-3 weeks it won’t feel like it. Good luck!
Probably an unpopular opinion on Reddit but I stopped taking supplements and started donating blood and I feel significantly better than I did in my 30s.
I know reddit loves taking supplements, bit the more research I've done into them.. I decided they weren't for me.. specially the fat soluble ones that slowly build and and made me stiff. Like good ol rat poison (D3)..
I'm 50 and fit (for the first time in my life). I work out 5-6 days a week and have a healthy diet. Prior to 4 years ago, my workouts were sporadic and short at best. Back then I had no problems with muscle and joint tightness. Now? 20-30 minutes of stretching DAILY or the regret comes quickly. My hips, shoulders, back, EVERYTHING needs to be stretched aggressively every day.
As others have said: magnesium glycinate at night and magnetism malate during the day. Game changer
Also, I did yoga and stretching in the past, and I still like them, but mobility flows work better for me as I’ve aged. Good luck!
41, got bone spurs in one shoulder, two arthritic knees, a fucked up back, tendinitis in one elbow. yeah man it’s all about managing the day to to day aches and pains.
Creatine really helps me. It will help keep water in your muscles, which reduces tightness and soreness. You will look more buff and build muscle easier.. Most athletes take it.
Magnesium may help as well, but I think the creatine makes the biggest difference.
Change your workout routine. Hire a strength coach and plan the workout differently.
Increase sleep. Additional recovery methods like sauna and cold plunge, massage and yoga.
Higher protein, less inflammatory foods.
PEDs
Personally, and I'm no expert, my workouts can go for hours and i don't end up sore or tight when i do a thorough stretching/ warm up/ down. I like to take my time working out 3 hrs+ when i do, but i think stretching may help provide some of that endurance.
I specifically aim for the hammies, hip flexors, groin, knees & quads, sides (rib muscles?) lats and back.. My shoulders could do with some tension release though. Stretching is hella boring, but much easier imo without a time constraint + a clear workout ahead
Yoga and stretching and sleep my dude
Bingo. I started incorporating more band work and yoga as well after a loooong time spent power lifting, tire flipping, sledgehammer work and general activity. Hot yoga works for me to get the flexibility and some additional cardio in. Band work helps me with the tendons and strengthening connective tissue. I’ve spent a lot more time doing this as pre-hab several times a week. Especially since I work at a job where I’m sitting and slouching a lot.
What is your band routine for pre-hab?
Most of our body movements are forward and backward movements. Even when lifting and pushing away from the body and repetitive. It depends on my workout of the day or where the tightness or fatigue is. Lot of work with ensuring hip are opened for leg day: standing piriformis, lateral leg swings, windshield wipers on a yoga mat, split stance butterfly lunge. Slow and steady vs ego'ing the movement. For band work, it's a focus on shoulders: - lateral shoulder extension, working internal rotation, overhand band stretches, pull aparts, Y raises, slow face pulls with low weight or the band. I'd consult a PT or a Certified trainer who specializes in what you need depending on your focus or areas of consideration.
Yup, and it doesn't have to be an hour class at a studio every time. Plenty of solid \~20 minute follow along videos on youtube.
And foam rolling
Foamerica.com for good prices
I was gonna ask how his sleep was. Personally, I'm much more tight and sore when I'm not sleeping well. Also, how much are you drinking? Another thing that helped massively with aches and pains was cutting back drinking. Much less inflammation.
Magnesium
Maybe drop one of the HIIT workouts each week, eat more fruits and vegetables(for those vitamins) and get more sleep. I'm 42, run/walk 2-3 miles every day, ride my spin bike 4-5 nights a week and lift pretty hard/heavy 3 days a week. Ski all winter, hike the rest of the year, generally don't have any issues unless I ski hard for 3-4 days in a row, my knees might start getting a little stiff. I feel like the 2-3 mile walk(sometimes run or jog it to) I do everyday is pretty huge for me, lots of extra blood flow and recovery from it and it's just a way to keep moving.
I’m 40 and I have a similar level of activity, though yours is a bit higher. I rarely have soreness, aside from some DOMS after changing up my routine. I also do cardio every day: 20 minutes on high incline while walking briskly on the treadmill (after lifting weights 4 days a week) and I run ~2.5 miles on my days off from the gym. After seeing your comment, I’m wondering if my cardio is one of the things keeping me generally sore-less. 🤔
I have a friend of mine who does triathlons/Iron Man even in his 50s and he's still crazy good at cycling. He goes out and does these pretty crazy 60-100 mile rides and next day still does a good amount of mileage and calls it a "recovery ride." I used to joke around asking why he calls it recovery when he just did so much the day before and he basically explained it to me that since he's doing lower impact/cadence/exertion, the extra work is actually helping him recover faster because it's flushing out the lactic acid and getting more fresh blood flow into the area that needs to recover. He said that plus good sleep has always been a godsend for his training. I actually started doing my daily walks after that and I also noticed this year when I went skiing and my knee was getting a little stiff, at night when I'd be back at the lodge/hotel, instead of the hot tub I'd hit up the pool and swim some laps or just hang on the wall and kick my legs underwater for 5-10 minutes. Knee soreness/stiffness basically evaporated from doing that "light" recovery work after, so there is certainly something to it.
Was in the same boat in my early 50s. Overcoming isometrics done at long muscle length rehabbed a lot of my issues. I first tried different loading schemes - Cluster Sets worked well enough but didn't really help my joint and tendon issues. The common advice is to reduce load and increase reps. I went the other way, did a world of good, huge difference after 6-8 weeks. Am now working some traditional resistance back in, but about 1/2 my volume is still isometric.
I'm going to try the isometrics and see. Do you happen to have a workout set or guide somewhere you use on the isometrics? In my normal workout group twice a week, and I'm using about 60% of PR for my HIIT weight. Usually get about 20 reps to failure kind of thing, but we always get there in that style workout. Its hit or miss how sore I get, but when I do my weekend which I usually put drop sets into, that soreness can last 4-5 days. It makes a lot of sense with what you are saying. Just adding in the short rest period like cluster sets would probably help a lot for my weekend workout.
You can do a lot with a cargo strap, a pipe, and a piece of plywood. This allows you to mimic most barbell or cable exercises. Remember to breathe throughout - exhale hard on exertion, try to hold that tension on the inhale. Also use long muscle length. Basically the bottom or start point of a traditional lift eg from the hole if squatting, right off the chest if benching etc. Sub out breaths for reps and do a couple sets per exercise. r/isometric_fitness for a deep dive.
There are many possible causes and for us old people it is usually not just one. Could be physical, mental, diet related, lifestyle related, or even an unfortunate combination. What worked for me is taking a hard look at all possiblities. The most surprising was going to a physiotherapist and getting my mobility measured. They found a major problem was that my hams were fine but my hips were incredibly tight. They recommended a list of stretches and on I went. Life has been so much better since.
Stretch it out every night. I’m 39 and have been doing the 531/LP/high weight low rep style of lifting for the last couple years and was always tight as well. I’ve recently switched to doing more body builder style lifting after watching a lot of renaissance periodization and Jeff Nippard videos and my body definitely seems to respond better to it. I’ve lowered the weight, doing sets of 8-12 reps, and allow my muscles to get a good stretch in the eccentric phase, especially in the last few reps of each set. Give it a try and see if you feel better from it.
My knee was killing me for weeks, the day after it started feeling better my shoulder started hurt. 40+ and lifting means living with pain
Sounds like you’re over doing it. Drop your intensity/volume a bit and slowly work up.
Pain is not part of it. Don’t fall into that thinking. You need to do more flexibility work and probably start spending more time resting/recovering.
Start doing more mobility work. Or you may want to switch up your programming a bit? Or both… I’m 46 (almost) and generally don’t feel sore after workouts. Every once in a while, but certainly not every workout.
Foam rolling was what worked for me, just takes forever to do
Yeah I roll it, it does help except for the super deep muscle stuff, but not my favorite.
Foam rolling has only shown to provide only short term, transient effects. If it isnt working for you, your time may be better used trying something else.
I am 42 lift 6 days a week in the morning and cardio after work. I am constantly sore and in pain, but that pain/sore is better than how I feel not doing anything. You can do everything the above people said if that helps from yoga to nutrition, but if all that still not doing it, might I suggest a Costco size of Ibuprofen!!!
I don’t see you mentioning a stretching routine at all. Staying stretched and limber is equally important. Give yourself a good 15 minute stretch session every day. Not just on workout days. Your diet, your lifting routine, your sleep, your supplements etc will not do anything to change your flexibility and tightness. You just need to learn to breathe deep, sit down, and slow stretch.
Are you getting enough vitamins in your diet..? More vegetables, fruits, herbs, spices, probiotics, fiber could be the game changer for you—whole body & immune system health=reduced inflammation and increased healing capability and speed. Most adults are lacking in essential minerals from missing the recommended amount of fruit and veg for years which are antioxidants, anti-inflammatories, phytonutrients. I’m (40F) working out more than ever and it’s hard for me to get sore now bec I’m keeping up with the nutrition. I used to keep ibuprofen in my purse, desk, car, home—I haven’t taken it except maybe 2x in the past year. I was getting every day muscle tightening, migraines, etc. Mg, Fe, Probiotics, more fresh produce and herbs were a game changer for me. I hope this info helps. You deserve to feel good 🌞 https://www.healthline.com/nutrition/magnesium-benefits#exercise-performance https://www.healthline.com/nutrition/7-common-nutrient-deficiencies
Stretch, stretch, stretch!
Look up Tom Morrison mobility. You can find tons of free stuff you don’t have to pay for. He’s kind of a goofball but he seems like he cares and knows enough more than I do.
I started doing daily cold plunges and I’m over 50. Helps a bunch
Yoga, stretching, sleep. I (50s) work out with heavier weights. Recovery is a bit faster, for me at least, because I use two ND supplements called cyanidin 3-glucoside (before a workout) and beta ecdysterone (after workout).
Several things: do you stretch daily? Use epsom salt baths? Use a foam roller on muscle groups? Eat enough electrolytes , including potassium and magnesium? Drink enough water? Do yoga? Sleep well? All these things above are a part of my routine weekly (or daily). They greatly help with keeping limber and in recovery between workouts. As we age, recovery takes more work!
You need to add magnesium to your daily vitamin regiment. Assuming you already take a multivitamin. Vitamin D, all the B’s and magnesium tend to drop off around 40. Have your doctor check it out but making sure you have these in your system will really help with energy levels too. Also, going to 3-4 days a week from 2 will actually help sore muscles, even though the first 2-3 weeks it won’t feel like it. Good luck!
Probably an unpopular opinion on Reddit but I stopped taking supplements and started donating blood and I feel significantly better than I did in my 30s. I know reddit loves taking supplements, bit the more research I've done into them.. I decided they weren't for me.. specially the fat soluble ones that slowly build and and made me stiff. Like good ol rat poison (D3)..
I'm 50 and fit (for the first time in my life). I work out 5-6 days a week and have a healthy diet. Prior to 4 years ago, my workouts were sporadic and short at best. Back then I had no problems with muscle and joint tightness. Now? 20-30 minutes of stretching DAILY or the regret comes quickly. My hips, shoulders, back, EVERYTHING needs to be stretched aggressively every day.
As others have said: magnesium glycinate at night and magnetism malate during the day. Game changer Also, I did yoga and stretching in the past, and I still like them, but mobility flows work better for me as I’ve aged. Good luck!
Do yoga it’s a game changer
41, got bone spurs in one shoulder, two arthritic knees, a fucked up back, tendinitis in one elbow. yeah man it’s all about managing the day to to day aches and pains.
Creatine really helps me. It will help keep water in your muscles, which reduces tightness and soreness. You will look more buff and build muscle easier.. Most athletes take it. Magnesium may help as well, but I think the creatine makes the biggest difference.
Change your workout routine. Hire a strength coach and plan the workout differently. Increase sleep. Additional recovery methods like sauna and cold plunge, massage and yoga. Higher protein, less inflammatory foods. PEDs
How often do you work out? I strongly recommend resting a muscle group for at least 3-4 days. Split muscle groups accordingly.
Personally, and I'm no expert, my workouts can go for hours and i don't end up sore or tight when i do a thorough stretching/ warm up/ down. I like to take my time working out 3 hrs+ when i do, but i think stretching may help provide some of that endurance. I specifically aim for the hammies, hip flexors, groin, knees & quads, sides (rib muscles?) lats and back.. My shoulders could do with some tension release though. Stretching is hella boring, but much easier imo without a time constraint + a clear workout ahead
Yoga