This helpful blog post comes from Dr. Joe Olofsson at Olo Physical Therapy and Wellness.
If you’re 40 or older and starting to ramp up your training again, this one’s for you. You might hesitate to participate in activities you love because:
“I just don’t bounce back the way I used to.”
“I can still hit good numbers… I just feel it more the next day.”
“How do I keep making progress without flaring things up?”
Whether you’re training for a spring race, dialing up your lifts, or getting ready for golf or pickleball season, your body might be reminding you that recovery matters more than ever.
That doesn’t mean you’re broken. It just means you’re human.
Let’s talk about how to adapt your training and recovery in a way that helps you perform and feel better this spring.
1. Training Harder ≠ Training More
As we age, we can still make strength gains, improve endurance, and push ourselves. But the key difference? Recovery takes longer.
If you’re adding intensity or volume, you also need to build in recovery days with intention. That might look like:
- 2-3 lifting sessions per week instead of 5
- 1-2 mobility-focused days
- A clear plan for deload weeks every 4-6 weeks
Progress still happens, but it happens best when you’re recovering well.
2. Don’t Skip the Small Stuff
This is the stuff people in their 20s can get away with skipping, but if you’re 40+ and training hard? The little things matter:
- Sleep (7-9 hrs): non-negotiable for tissue repair and hormone regulation.
- Protein intake: aim for ~0.8-1g/lb of bodyweight per day to support recovery.
- Walking and light movement: promotes circulation, digestion, and stress relief.
- Mobility and activation: daily doses of joint care go a long way.
Your body needs support, especially if you’re asking it to keep up high output.
3. Pay Attention to “Lingering”
If a body part feels off for more than a week, don’t just wait for the pain for stiffness to go away on its own – that’s when minor issues turn into real injuries.
Early intervention with the right exercises can save you weeks (or months!) of frustration. A sore knee, cranky shoulder, or stiff low back often responds quickly when you address it early.
4. Define “Progress” Differently
Progress doesn’t always mean lifting heavier or running faster.
It might mean:
- Moving through full range with more control
- Recovering faster from workouts
- Reducing your injury flare-ups from 3x/month to 1x/month
- Feeling confident in your movement again
These are real wins. And they add up.
The Bottom Line
Spring is a great time to get back into a groove. Just don’t let pressure or ego write the plan. Train hard, recover well, and listen to your body with curiosity, not fear. You’re not fragile. You’re more experienced and that’s an advantage!
At OLO Physical Therapy and Wellness, I help active adults stay strong, move well, and keep training without feeling like they’re walking a tightrope.
If you’re ramping up this spring and want support dialing in your recovery, let’s connect. Schedule a free consultation with me today.
You’ve got more in the tank than you think,
Joe
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