I'm 49, lifetime natural, have been training for 38 years and was a certified personal trainer for 10 years. In my experience, if you train HARD with progressive overload and are natural you will have significant muscle soreness.
I can reduce the duration and intensity of my soreness by maintaining proper hydration, proper sleep, stretching, and by moving daily. But if I train hard I am sore for 2-3 days post workout. Many trainers on steroids/peptides/etc will recommend training body parts multiple times per week which does not work for me as a natural. I only train each body part directly once per week, hard.
No way around it, train hard and you will get sore. Learn to enjoy it like the rest of us.
