Over the years, one of my best friends and I have competed in just about everything—Little League baseball, Pop Warner football, wiffle ball in the driveway, basketball, pool, ping pong, running—you name it. If we could turn it into a competition, we did. As we got older, our interests evolved, but our competitive spirit never faded. He went on to become a celebrity trainer, once even turning down the opportunity to work with Tom Cruise.
One day, we found ourselves debating body composition and athletic performance.
He challenged me: “Aren’t you being a little naive to think age isn’t a factor in an athlete’s decline?”
I countered quickly. “I never said that. But if body composition and strength weren’t at the forefront of performance, then why do athletes take PEDs? Do they excel?”
Then, I dropped the hammer: “Their age doesn’t change, but when they are stronger and leaner, their performance improves. They’re still the same age, but they move better, recover faster, and extend their careers.”
He had no counter for that argument.
Why Do Athletes Decline with Age? It’s Not Just Age Itself
The common belief is that athletic decline is inevitable—but that’s only half the truth. Yes, we all age, but the real reason athletes slow down isn’t just getting older—it’s losing muscle, gaining body fat, and decreasing strength (1).
We see this in professional sports all the time. Athletes will go to extreme lengths to maintain muscle, strength, and leanness, sometimes risking their careers and health in the process (2).
Why?
Because they know that staying strong and lean means:
✔ More power and explosiveness (3)
✔ Faster recovery and injury prevention (4)
✔ Longer careers at peak performance (5)
This isn’t just an elite athlete issue—it applies to everyone. Fat loss, strength, and body composition dictate how well we move and perform at every stage of life (6).
Muscle, Fat, and Performance Are Directly Connected
Most people don’t realize how much body composition impacts strength, speed, agility, and injury risk (7).
✔ More muscle = more strength & power
✔ Lower body fat = better movement efficiency
✔ Higher muscle-to-fat ratio = lower injury risk
For example, adding five, 10, or 20 extra pounds of fat places more strain on joints like the knees and ankles, especially when jumping, cutting, or sprinting (8). This is why many aging athletes lose their quickness, vertical leap, and ability to change direction—not just because they’re older, but because they’ve gained weight and lost muscle (9).
The Proof Is in the Before-and-After Photos
A perfect example is Shaquille O’Neal.
- During his college years at LSU, he was 7’1” and 294 pounds, known for his incredible agility for a big man.
- Late in his NBA career, he was listed at 325 pounds, but many reports estimated he reached 360+ pounds.
- However, in a recent interview with Sports Illustrated, Shaq admitted to weighing 415 pounds during his time with the Lakers and also suffering from an arthritic big toe (10).
By observation, it was clear he had gained a significant amount of body fat, which likely contributed to his injuries and a decline in his athleticism.
To be clear—I’m a huge Shaq fan. I bring up this example not to criticize, but to show how body composition impacts even the most dominant athletes. This trend happens across every professional sport. By the end of their careers, many athletes look drastically different than when they entered the league.
Why This Matters for Everyone, Not Just Athletes
We may not all be in the NBA, but body composition impacts our daily energy, mobility, and long-term health (11).
- Strength training isn’t just for performance—it prevents injury.
- Fat loss isn’t just about looks—it protects your joints and metabolic health.
- Being lean and strong isn’t just for athletes—it helps you move better and stay active for life.
The same principles that keep athletes performing at a high level are the same principles that help everyday people feel better, move better, and avoid injuries.
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✏︎ The Bottom Line
Athletes don’t decline simply because they age. They decline because they lose muscle, gain body fat, and don’t train for longevity. The same rules apply to all of us. Strength, body composition, and movement quality dictate how we feel and perform at every stage of life.
✔ Train for strength and lean muscle retention.
✔ Prioritize movement and body composition over weight loss alone.
✔ Stay open to change and new strategies.
👉 Want a science-backed plan to build strength and optimize body composition? Download my free eBook, “10 Weight Loss Myths That Are Keeping You Stuck—And How to Break Free.”
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10 Weight Loss Myths That Are Keeping You Stuck – And How to Break Free
Scientific References
(1) McKendry, J., et al. (2018). “Muscle morphology and performance in master athletes: A systematic review and meta-analysis.” Ageing Research Reviews, 45, 62-82. https://pubmed.ncbi.nlm.nih.gov/29715523/
(2) Warrier, A. A., et al. (2023). “Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analyses.” Sports Health. https://pubmed.ncbi.nlm.nih.gov/37688400/
(3) MacLean, P. S., et al. (2015). Biology’s response to dieting: The impetus for weight regain. American Journal of Physiology-Endocrinology and Metabolism, 309(5), E447-E462. https://pubmed.ncbi.nlm.nih.gov/26838985/
(4) Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). “Developing maximal neuromuscular power: Part 1—biological basis of maximal power production.” Sports Medicine, 41(1), 17–38. https://pubmed.ncbi.nlm.nih.gov/21142282/
(5) Jofré-Saldía, E., et al. (2022). “Methodological Proposal for Strength and Power Training in the Older Athlete: Narrative Review.” Current Aging Science. https://pubmed.ncbi.nlm.nih.gov/35227189/
(1) Jofré-Saldía, Emilio et al. “Methodological Proposal for Strength and Power Training in Older Athletes: A Narrative Review.” Current aging science vol. 15,2 (2022): 135-146. doi:10.2174/1874609815666220228153646. https://pubmed.ncbi.nlm.nih.gov/35227189/
(2) Warrier, A. A., et al. (2023). “Performance-Enhancing Drugs in Healthy Athletes: An Umbrella Review of Systematic Reviews and Meta-analyses.” Sports Health. https://pubmed.ncbi.nlm.nih.gov/37688400/
(3) MacLean, P. S., et al. (2015). Biology’s response to dieting: The impetus for weight regain. American Journal of Physiology-Endocrinology and Metabolism, 309(5), E447-E462. https://pubmed.ncbi.nlm.nih.gov/26838985/
(4) Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). “Developing maximal neuromuscular power: Part 1—biological basis of maximal power production.” Sports Medicine, 41(1), 17–38. https://pubmed.ncbi.nlm.nih.gov/21142282/
(5) Jofré-Saldía, E., et al. (2022). “Methodological Proposal for Strength and Power Training in the Older Athlete: Narrative Review.” Current Aging Science. https://pubmed.ncbi.nlm.nih.gov/35227189/
(7) de la Motte, Sarah J et al. “Systematic Review of the Association Between Physical Fitness and Musculoskeletal Injury Risk: Part 3-Flexibility, Power, Speed, Balance, and Agility.” Journal of strength and conditioning research vol. 33,6 (2019): 1723-1735. doi:10.1519/JSC.0000000000002382. https://pubmed.ncbi.nlm.nih.gov/29239989/
(8) Jiang, Liying et al. “Body mass index and susceptibility to knee osteoarthritis: a systematic review and meta-analysis.” Joint bone spine vol. 79,3 (2012): 291-7. doi:10.1016/j.jbspin.2011.05.015. https://pubmed.ncbi.nlm.nih.gov/21803633/
(9) Alvero-Cruz, José R et al. “Age-Related Decline in Vertical Jumping Performance in Masters Track and Field Athletes: Concomitant Influence of Body Composition.” Frontiers in physiologyvol. 12 643649. 1 Apr. 2021, doi:10.3389/fphys.2021.643649. https://pmc.ncbi.nlm.nih.gov/articles/PMC8047469/
(9) Jofré-Saldía, E., et al. (2022). “Methodological Proposal for Strength and Power Training in the Older Athlete: Narrative Review.” Current Aging Science. https://pubmed.ncbi.nlm.nih.gov/35227189/
(10) Salvador, Joseph. “Shaquille O’Neal Says He Weighed Over 400 Pounds During Lakers’ 2002 Title Run.” Sports Illustrated, 29 Oct. 2023. https://www.si.com/nba/2023/10/29/shaquille-oneal-says-he-weighed-over-400-pounds-during-lakers-2002-title-run.
(11) Carpenter, W H et al. “Influence of body composition and resting metabolic rate on variation in total energy expenditure: a meta-analysis.” The American journal of clinical nutrition vol. 61,1 (1995): 4-10. doi:10.1093/ajcn/61.1.4. https://pubmed.ncbi.nlm.nih.gov/7825536/
