Jacob Zemer Shares 6 Recovery Tips for Over-35 Workouts as Sleep Needs Hit 7-9 Hours
Updated
Updated · Fox News · Sep 21
Jacob Zemer Shares 6 Recovery Tips for Over-35 Workouts as Sleep Needs Hit 7-9 Hours
1 articles · Updated · Fox News · Sep 21
Summary
Six recovery steps for adults over 35 topped Jacob Zemer’s guidance: prioritize post-workout sleep, bloodwork, heat, stretching, protein and hydration, and time to de-stress.
7 to 9 hours of sleep was his first priority because aging muscles respond less strongly to protein and other growth signals, making recovery more important for tissue repair and strength.
20 to 40 grams of protein after training, plus adequate hydration and lighter post-exercise stress, were framed as practical ways to support muscle rebuilding and nervous-system recovery.
heat therapy also got support from a 2025 review of 22 studies, while Zemer said soreness lasting more than 2 to 3 days signals overtraining and may warrant cutting volume by 30%.