Six Post-Workout Rules to Stay Strong After 35

A fitness expert outlines six post-workout recovery steps for adults over 35 to preserve strength: prioritize 7–9 hours of quality sleep; get regular bloodwork and monitor hormones; use warmth/heat therapy to boost circulation; stretch to maintain mobility; consume 20–40 grams of high‑quality protein after training and stay hydrated; and give your body time to de-stress so the nervous system and muscles can fully recover and avoid overtraining.