FIXING THE MINDSET OF THE OLDER ATHLETE

5 Things That Actually Get Better As You Age (Backed by Science)

Those of us who have now reached what society says is “older” are constantly reminded of all the things we supposedly “can’t do.” Sure, testosterone levels, muscle mass, insulin sensitivity, and hormones change, making us look less like a wedge of muscle and more like a wedge of cheese. That six-pack that was once chiseled like iron? Now, it’s more like a keg. And lack of mobility? Yeah, it tightens us up like an overcooked rubber band, a reminder that our hard living has consequences.

But I’m not here to make an exhaustive list of what can’t be done. That’s the opposite of my goal. The real aim is to shine a spotlight on the one most powerful weapon we have over youth: Experience. This weapon is a game-changer and signals a shift in our purpose. Proving ourselves or impressing others? That’s the centerpiece of youth. But as seasoned adults, our mission is to lead by example, encourage, and thrive through the lessons life has already hammered into us.

Flashback to the early 90s, summer of ’93, at college graduation. The speaker kicked off with something that stuck: “I’d love to have the body of a 20-year-old but not the brain.” It’s taken me a few decades to truly get what that means. Sure, young people think quicker, recall facts faster, and haven’t had the life wrung out of them yet. But older folks? We’ve got depth. We’ve got wisdom. And contrary to popular belief, we can still learn, adapt, and crush goals.

Another quote plastered on one of my professor’s office doors said, “Old age and treachery will always overcome youth and skill.” Okay, I’m not condoning treachery, but the essence of that quote? Spot on. Experience is the ultimate cheat code. It’s how you learn, apply, step back, and view the big picture.

Calm confidence with zero regard for other people’s opinions? That’s the outcome of age. It’s the sum total of a billion mistakes or a billion good choices, analyzed and used for continued navigation. Youth doesn’t have this yet. They’re still writing the manual. But us? We’ve got a detailed user’s manual, and we’re still revising it.

If you haven’t noticed, I haven’t mentioned anything physical yet. Why? Because the real power is in mindset and outlook. I’ve met dozens of people 20 years younger than me who’ve already given up, with that negative mindset of “I can’t” or “Been there, done that. Now it’s time to coast.” That kind of BS is what truly makes you old.

Self-improvement is a process. And if you’re not growing mentally at 80 as you were at 50, you’re doing it wrong. It’s not about focusing on what you can’t do, but on what you can do. Here are five things that actually get better with age, backed by science:

1. Ability to Withstand Discomfort or Pain

Pain tolerance increases with age, particularly with experience. Studies show that older adults often have greater pain tolerance thresholds than their younger counterparts, especially in endurance-based activities. This phenomenon is partly psychological—call it grit, call it stubbornness, but it’s real. A study published in Pain journal found that older individuals report pain less frequently despite having more chronic pain conditions (Riley et al., 2014).

2. Ability to Handle Endurance and Hard Things

Endurance is a long game, and older athletes can still crush it. Research shows that muscle endurance, unlike strength or speed, declines much more slowly with age. The Journal of Applied Physiology published findings showing endurance-trained older adults maintain cardiovascular efficiency similar to younger athletes (Rogers et al., 1990).

Examples? How about Diana Nyad, who swam from Cuba to Florida at age 64? Or the 72-year-old strongman Mark Felix who continues to deadlift more than most people will ever dream of lifting.

3. Benefits of Experience

Experience isn’t just a buzzword—it’s neural gold. Cognitive aging research shows that expertise and accumulated knowledge can enhance decision-making and problem-solving, even as other cognitive functions decline. A study in Neuroscience & Biobehavioral Reviews found that older adults often outperform younger ones in areas requiring accumulated knowledge and strategic thinking (Hartshorne & Germine, 2015).

4. Emotional Intelligence

Emotional intelligence improves with age. Studies published in Psychology and Aging indicate that older adults are better at emotional regulation and perspective-taking. With experience, people tend to develop higher empathy and emotional resilience (Carstensen et al., 2011).

Emotional intelligence isn’t just for interpersonal relationships, either—it helps you understand your own limits, push past them intelligently, and recover from setbacks faster.

5. Willingness to Train Smarter Using Data and Healthy Lifestyles

With age comes the wisdom to train smarter, not harder. Analyzing data, tracking progress, and making informed adjustments are skills honed over time. Studies show that older athletes who prioritize recovery, flexibility, and nutrition often outperform younger ones who ignore these factors (Foster et al., 2001).

Now, let’s talk about extreme athletes who prove age is just a number:

• Diana Nyad (64): Swam from Cuba to Florida.

• Mark Felix (72): Deadlifts more weight than most gyms even own.

• Martial Arts Masters (70s+): Continuously teaching, competing, and proving agility and skill don’t have expiration dates.

• Madonna Buder (86): Oldest woman to complete an Ironman Triathlon.

• Anthony Ervin (35): Won Olympic gold in swimming—16 years after his first gold.

The Latest Science: You Can Gain Muscle, Strength, and Cognitive Ability

Research shows that muscle hypertrophy and strength can still be developed at older ages with proper training. A 2021 study published in Sports Medicine demonstrated that even those over 60 can build significant muscle and strength with resistance training (Fragala et al., 2021). And cognitive training? It works just as well in older adults, with evidence showing improvements in memory, attention, and processing speed.

X-Cellerate: Your Partner in Aging Like Fine Wine

At X-Cellerate, we’re all about pushing boundaries, defying limits, and smashing the “can’t do” mentality. Whether it’s peptides, vitamins, or custom training protocols, we’ve got the tools to help you stay in the game and keep winning. Injectables and peptides can support muscle recovery, boost cognitive function, and enhance overall health.

If you’re ready to make your golden years feel more like platinum, come see what X-Cellerate can do for you. Because growing older is mandatory, but growing stronger is optional.

Now, get out there and show the young punks how it’s done.