Still Doing Group Classes After 35? Here’s What You Need to Know
James (40)
Curry (37)
Ronaldo (40)
Messi (37)
McIlroy (35)
L. Hamilton (40)
Ovechkin (39)
Djokovic (37)
Elite athletic performance is absolutely possible after the age of 35. But, the training looks a lot different than it did at 25yrs old.
Why 35-Year-Old Athletes Can’t Train Like They’re 25 Anymore
And why that’s not a bad thing—it just means it’s time to train smarter.
At 25, you can go hard, bounce back fast, and not think twice about that extra pickup game or bootcamp class. Your joints don’t complain (yet), and you can live off protein bars and coffee and still somehow feel fine.
At 35? It’s a different story.
You’re still an athlete—maybe even a better one now with more experience, strategy, and discipline—but your body has different needs. Training like you’re 25 isn’t just ineffective…it can actually backfire.
Let’s break down the key differences.
1. Joint Health Isn’t Optional—It’s Foundational
In your 20s, you can get away with poor movement patterns or skipping warmups. At 35, your joints will let you know real quick if you’re not taking care of them.
More emphasis on mobility and stability
Joint pain doesn’t mean you’re broken—it usually means something’s being overworked or under-supported. Training at 35 needs to address movement quality before piling on volume or intensity.Less pounding, more precision
High-impact and high-rep workouts can wear down cartilage and connective tissue faster when they’re not programmed correctly. Smart strength training helps build resilience without unnecessary wear and tear.
2. Tissue Quality and Muscle Recovery Slow Down
At 25, you can do legs on Monday and barely stretch, and still feel fine by Wednesday. At 35, skipping recovery means you’re stiff, sore, and underperforming the rest of the week.
Connective tissue takes longer to recover
Tendons and ligaments are slower to repair with age. A customized program helps manage training load and intensity to support tissue health long term.You need rest days
Not as a sign of weakness, but as part of the plan. Recovery days (and smarter training splits) actually help you make progress faster and avoid breakdown.
3. Nutrition Becomes a Performance Driver, Not an Afterthought
When you’re younger, you can out-train a lot of poor choices. But after 35, what you eat matters more for how you perform—and how you feel.
More focus on protein and nutrient timing
Lean muscle preservation becomes harder with age, so fueling your body—especially post-training—is essential for strength gains and recovery.Anti-inflammatory foods aren’t just trendy—they’re helpful
A diet that supports joint health, gut health, and hormone balance is key to staying in the game.
4. Recovery Isn’t a Suggestion—It’s Part of the Program
Sleep, hydration, mobility work, sauna, cold plunging, walking—these things move the needle just as much as your sets and reps do now.
Recovery methods support hormone health, tissue repair, and performance
You’re not slacking by prioritizing recovery—you’re investing in the long game.Ignoring recovery = burnout or injury
Consistency over time is what creates results, and that only happens if your training isn’t constantly interrupted by preventable issues.
5. The "One Size Fits All" Approach Stops Working
Here’s the big one.
At 35, your training needs to be tailored. Your body’s history, your lifestyle, your goals, and your schedule—these all factor into what the right training looks like for you.
Generic group workouts might check the box, but they miss the mark. They aren’t built to support your unique biomechanics, training background, or recovery needs.
Customized training respects where you are now
It helps you progress without plateaus or setbacks
And most importantly, it keeps you in the game—not sidelined by preventable issues
The Takeaway:
You’re not fragile—you’re just not 25 anymore. And that’s not a bad thing.
With the right plan, athletes in their 30s, 40s, and beyond can be stronger, more capable, and more resilient than ever. But it doesn’t happen by accident.
It happens with intention. With strategy. With a program built for you.
So if your body’s whispering (or yelling) that your current training isn’t cutting it, it might be time to stop forcing a “fit” that no longer fits—and start training smarter.