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What is "older"? But anyway, generally the answer is no, especially once you are into a month or so of a daily fitness program. Nobody can benefit from heavy deadlifts every day, or HIIT every day. For general fitness (maybe not for master athletes in training), mixing it up for an hour or so daily works best.
At any age, get your 20 gms or so of protein after a workout. It can't hurt.
The definition that people involved in seriously competitive sports uses as "older" is different from what the general population would consider "older". In my early 50s I am considered "older" in most traditional amateur sports, and there are almost no profession athletes in that range.
In swimming "masters" starts at 25 years old. In Track and Field, bicycling and weight lifting it starts at 35.
OTOH, I'm about in the middle of folks who I see at the gym where most are in their 60s to 80s.
So when you're reading studies about "older" athletes you really need to sort that out.
> But anyway, generally the answer is no, especially once you are into a month or so of a daily fitness program.
The answer is "yes", for for broad age ranges.
Males in their late teens, fed a proper diet, recover like crazy from hard exercise and many actually can benefit from heavy deadlifts daily. Probably not 7 days a week, but more often than 2-3 times a week.
It's different for everyone, but sometime between 25 and 45 your body stops rebuilding as well, flexibility starts to go, recovering from injuries takes longer, and as the article you reference notes:
Muscle biopsies done over the following days revealed that the older participants had significantly lower muscle protein synthesis than the younger ones. Some other studies have yielded similar findings.
Not only is muscle protein synthesis slower/lower than in younger athletes, so is amino acid absorption in the gut.
For the vast majority of people they simply cannot exercise as hard or as frequently in their 60s as they did in their late teens.
William O. B'Livion
This topic is way too nuanced to address in this type of forum.
What I would suggest, is to visit the Barbell Medicine website, and read their well researched material on training, as well as nutrition.
Most people, of all age cohorts, are under trained. It's not just a matter of eating more and working harder. It's training efficiently, and eating appropriately in furtherance of your goals.
The material is very approachable, and definitely of benefit to this community.
I am 61. Do I recover slower now after a heavy set of deads than when I was 20? I do think so. But, also I have more past muscle tears and tendon injuries that I am dealing with than when I was 20. From everything that I have read lately I do think recovery slows as we age. Our muscle protein synthesis slows so it would stand to reason that recovery from lifting stress would slow as well. I have been following the work of Dr. Ted Naiman and Dr. Gabrielle Lyon(who worked in geriatric center). Dr. Lyon recommends adults over 40 eat at least 50 grams of high quality(beef) protein to get the leucine for muscle synthesis. https://drgabriellelyon.com/blog/ Stan Efferding, Mark Rippitoe and Dr. Sullivan also addres lifting for the older athelete. https://www.greysteel.org/