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5 min read<\/p>\n5 min read<\/p>\n
WHEN PROFESSIONAL ATHLETES are still competing at 41 years old, it\u2019s no accident. They\u2019re crushing workouts in the gym, but they have learned a thing or two about longevity. Their training evolves and looks different than it did in their 20s, and that\u2019s the point: Whether you\u2019re a pro or just trying to keep up with your kids, you can benefit from changing your routine as the decades go by.<\/p>\n
![\"Professional](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/04\/7c2aea1f-1d40-4929-9dcc-7e78a087c498.jpg\" "\\"Professional")
NYU Langone Health<\/p>\n
Kirk A. Campbell, MD<\/p>\n
\u201cIn orthopedics, we\u2019re all about keeping people moving and active,\u201d says Kirk A. Campbell, MD<\/a>, an orthopedic surgeon at NYU Langone Health<\/a>. Ideally, you wouldn\u2019t end up needing an orthopedic surgeon, and to do that your best bet is to start laying the groundwork early. \u201cThe perfect time to start becoming healthy and active\u2014whatever your definition of that is\u2014is today,\u201d he says.<\/p>\n Below is Dr. Campbell\u2019s advice for warding off injury and optimizing performance for men in their early years, midlife, and beyond to help you stay on top of your game.<\/p>\n Teenage Years and Early 20s<\/p>\n \u201cIN OUR TEEN years, we go through rapid growth spurts, and then the body has to catch up in terms of building strength and flexibility to match whatever growth spurt there may have been,\u201d Dr. Campbell says. Young men are also not as familiar with moving their new and changing bodies through space, he says, which can take some getting used to.<\/p>\n Common Injuries<\/p>\n \u201cIn teens, we typically see injuries related to overuse,\u201d Dr. Campbell says, adding that muscle imbalances can also occur as a result of growth spurts. \u201cIt\u2019s a lot of overtraining, contact injuries, and stress-induced issues because you\u2019re not getting enough rest, especially the baseball players who are playing for multiple teams during the season.\u201d The most common injuries, he says, are ankle sprains, knee issues like patellofemoral pain syndrome<\/a> (particularly with jumping-related sports), and stress injuries to the shoulder and elbow, especially with throwing activities.<\/p>\n Longevity Gameplan<\/p>\n Here\u2019s how to lay the foundation of good habits to help avoid the aforementioned injuries:<\/p>\n Nail your technique: \u201cIt\u2019s really important to make sure kids have proper technique in any sporting activities, or even just working out in general,\u201d Dr. Campbell says. \u201cThis will help set them up for the future, because the habits you build as a teenager can carry into adulthood and later years.\u201dCross-train: It\u2019s becoming more and more common for young athletes to specialize in one sport, but that makes them more prone to injury, Dr. Campbell says, \u201cbecause you\u2019re putting so much stress on just that one part of your body year round.\u201d If instead you play basketball in the fall and baseball in the spring, there are different muscle groups that are being worked. \u201cSports specialization is more of a modern day thing,\u201d he says. \u201cPeople think that if you focus on just one sport, you\u2019re going to be better. But there are negative aspects to it.\u201d Dr. Campbell also recommends that young athletes do full-body strength training year round to minimize muscle imbalances.Prioritize sleep: \u201cOne of the easiest things you can do is get enough sleep so your body has a chance to regenerate,\u201d Dr. Campbell says. Most men need anywhere from seven to nine hours of sleep a night.30s and 40s<\/p>\n RESEARCH<\/a> SHOWS THAT strength and fitness levels start to decline as early as your mid-30s, but Dr. Campbell says the lifestyle changes that accompany this time may be just as impactful. These years can be \u201ca tricky time point in a lot of people\u2019s lives,\u201d he says. \u201cIn your teens, your life revolves around being physically active and fit. Then, in your 20s and 30s, you get a real job, become more sedentary, and your workout routine may not be as consistent. As you become more sedentary, you become more prone to other injuries because you\u2019re not as flexible as you used to be and may not be as strong either.\u201d<\/p>\n Common Injuries<\/p>\n Wear-and-tear injuries show up more in this life phase. \u201cPeople start having strains and sprains, lower back issues, and tendinopathies<\/a> [Editor\u2019s Note: when there is pain in the tendons and functionally declines],\u201d Dr. Campbell says, adding that he sees a lot of shoulder issues in particular.<\/p>\n Longevity Gameplan<\/p>\n Double down on the habits from your teens and 20s to reduce your injury risk, while also prioritizing these areas:<\/p>\n Stretching and flexibility: In addition to the effects of a more sedentary lifestyle, the joints naturally lose mobility as you age, Dr. Campbell says, making practices like stretching, yoga, and Pilates particularly helpful for longevity. \u201cIncreasing flexibility makes you a better athlete and less prone to injury,\u201d Dr. Campbell says. \u201cYour workouts shouldn\u2019t just be about lifting heavy weights.\u201dEarly intervention: If you get injured, see your healthcare provider right away. Once you have a diagnosis, working with a physical therapist can accelerate your recovery. There are many different treatment options today, including orthobiologics<\/a> like platelet-rich plasma (PRP) and stem cell products, to help improve healing.Well-rounded diet: \u201cWe\u2019re learning more and more about the importance of nutrition, not just in terms of working out, but also for recovery from your workouts,\u201d Dr. Campbell says. \u201cWe\u2019re also realizing that nutrition is important\u201d for helping people get back in the game faster. While you may have specific nutritional needs based on your personal health and injury history, a diet with ample protein, healthy fats, fiber, and micronutrients (vitamins and minerals) is a great place to start.Warm-up routine: \u201cYou can\u2019t just show up to the basketball court,\u201d says Dr. Campbell, adding that a warm-up that involves cardio activities that raise body temperature and dynamic stretching is key to warding off injury.50s and Beyond<\/p>\n \u201cAS WE GET older, our muscle mass starts to decrease more rapidly than in previous decades,\u201d Dr. Campbell says, adding that tendon and ligament elasticity also declines<\/a> during this life stage. \u201cWe\u2019ve already had 40 or 50 good years of really beating our joints and, over time, things wear out.\u201d<\/p>\n Common Injuries<\/p>\n In your 50s and 60s, tendinopathies become even more common, as well as arthritis, rotator cuff injuries, back pain and herniated discs, and meniscus injuries, Dr. Campbell says.<\/p>\n Longevity Gameplan<\/p>\n Everything mentioned for earlier ages should still be a part of your routine. But now, you should start honing your focus on the following:<\/p>\n Expert support: \u201cMake sure that if you\u2019re working out, you\u2019re doing it appropriately,\u201d Dr. Campbell says. That might include hiring a personal trainer and\/or checking in with your primary care physician if you\u2019re getting serious about exercise for the first time or after an extended break of months or years.Make fitness social: \u201cEspecially in the male population, as people get older their friend groups often decrease,\u201d Dr. Campbell says. \u201cGetting out there, becoming active, and joining different groups is a way to expand your network,\u201d in addition to all the physical benefits of exercise.Allow even more active recovery time: \u201cAs you get older, you\u2019ll need to build in more dedicated rest and recovery,\u201d Dr. Campbell says. \u201cThat\u2019s not an excuse to do nothing, but you may want to do something a little bit differently.\u201d That might mean swapping a gym day for an active recovery hike or bike ride, for example.<\/p>\n \u201cThe common thread here is that throughout life, you have to move,\u201d Dr. Campbell says. \u201cThere\u2019s a saying that \u2018motion is lotion,\u2019 and if you keep active, you\u2019re more likely to stay injury free.\u201d<\/p>\n Listen to how training and recovery can help injury prevention on The Future You<\/a> podcast.<\/p>\n Caitlin is a health and fitness journalist based in New York City. She writes for publications including The Wall Street Journal and Runner\u2019s World. She’s completed 12 marathons, including the six World Marathon Majors, is semi-fluent in French, and volunteers as a greeter on The High Line. Follow her on Instagram<\/a> or LinkedIn<\/a>. \u00a0<\/p>\n![\"Lettermark\"](\"https:\/\/www.menshealth.com\/_assets\/design-tokens\/menshealth\/static\/images\/logos\/lettermark.70e252c.svg?primary=%2523000\")
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