At 35, your body starts to lose strength: they reveal how to prevent physical decline

The human body reaches its best physical performance around age 35.

From that point on, strength, endurance and physical capacity begin to decline slowly but steadily. It doesn't matter whether we talk about men or women, athletes when young or more sedentary people.

The good news
the decline doesn't work like an on/off switch, but like a dimmer.

You can turn the knob. You can't stop the passage of time, but you can make the light go down much more slowly.

And here's the most interesting part of the Swedish research
if a person starts or resumes physical activity in adulthood, they can improve their functional capacity by between 5 and 10 percent. In real life, that means:

• Climbing stairs without feeling like you ran a marathon


• Carrying grocery bags without your arms trembling


• Playing with your children or grandchildren without asking for a “time-out” every five minutes

What the 47-year Swedish study found about physical performance

A group of researchers at the Karolinska Institutet in Sweden did something almost no one does in science
they followed the same people for 47 years.

They evaluated several hundred men and women from ages 16 to 63. They weren't looking for Olympic athletes, but ordinary people selected at random. They measured:

• Aerobic capacity and endurance


• Muscle strength of legs and arms


• Overall physical condition at different times in life

The conclusion
Maximum physical capacity arrived around age 35, and then began to decline across all groups.

Some key findings that appeared again and again:

• Up to age 50, the drop in performance remained relatively slow


• From 50 onward, the decline became more marked


• Sex did not change the pattern of decline much


• Having a very active youth did not fully protect against decline in middle age if the person later became sedentary

But here comes the ray of hope I love to share in consultations and motivational talks
people who started moving after 35 improved their functional capacity by between 5 and 10 percent.

They didn't just maintain what they hadthey gained.

As we like to joke in health workshops
you can't negotiate with your ID, but you can negotiate with your muscles 😉

Why physical performance falls from age 35

Your body doesn't “break” at 35. What happens is a mix of biology, hormones, muscles and lifestyle.

I'll summarize it from my experience as a nutritionist and psychologist:

1. Loss of muscle mass

From the 30s onward, the body begins to lose muscle each decade if you don't train it. This phenomenon is known as sarcopenia.
Less muscle means:

• Less strength


• Poorer balance


• Slower metabolism


• Higher risk of falls and injuries with age

2. Changes in the cardiovascular system

Over the years, the heart and blood vessels lose efficiency. The well-known aerobic capacity that so many studies measure—the one that allows you to run or climb stairs without exploding—reduces progressively.

3. Declining hormones

Hormones like testosterone and growth hormone decrease with age. That favors muscle loss and makes it harder to gain strength and power, in both men and women.

4. Less movement in daily life

I see this point every day. It's not only the body that ages; lifestyle changes too:

• More hours sitting in front of screens


• More stress and less time to take care of yourself


• Poorer sleep quality


• Fast food poor in nutrients

The combination of biology and lifestyle accelerates the decline if you don't act.
Here's the central message of the Swedish study and my own practice
it's never too late to move, and every small change adds up.

How to improve physical capacity in adulthood and after 40

In consultations I often say a phrase that gets a laugh but works
you're not looking for a twenty-year-old body, you're looking for a body that will carry you well into your eighties 😄

The goal isn't focused on the gym, but on daily life. We aim for you to:

• Climb stairs without suffering


• Hug, lift, push without fear of injury


• Maintain independence as long as possible

What can you do in practice?

1. Strength training two or three times a week

It's the cornerstone from your 30s and even more so from your 40s. I suggest simple ideas:

• Bodyweight squats or squats with a backpack full of books


• Knee-supported push-ups if you're just starting


• Rows with resistance bands or water bottles


• Glute bridges lying on the floor


• Step-ups on a stable step several times

You don't need a fancy gym. You need consistency.
The body responds even when you start late, and I've seen it many times in patients in their 50s, 60s and even 70s.

2. Moderate aerobic activity

The Swedish study showed that any increase in activity improves functional capacity by 5 to 10 percent. To achieve it, aim for:

• Brisk walks of twenty to forty minutes, three to five days a week


• Stationary or outdoor biking


• Swimming or water aerobics if you have joint problems


• Dancing, which also boosts mood and coordination

Regularity matters more than heroics. Better to walk thirty minutes every day than to run an hour once a month and then be unable to move for three days 😅

3. Mobility and balance work

With age, many people keep strength but lose mobility and stability. Include:

• Gentle stretching exercises daily


• Yoga-inspired postures to improve flexibility


• Balance exercises, like standing on one leg while brushing your teeth

This not only improves performance, it also reduces the risk of falls, one of the big problems in old age.

4. Rest and stress management

As a psychologist, I see a constant pattern in people who lose performance very quickly
they sleep very little or very poorly, live with extremely high stress levels and eat anything at any time.

Sleeping well works like a powerful free recovery supplement:

• It promotes muscle repair


• Regulates appetite hormones


• Improves motivation to train

Nutrition to preserve muscle and energy while aging

Here I get into strict-but-caring nutritionist mode 😇

You can train very well, but if you eat poorly your body won't build muscle or recover the same.

1. Prioritize quality protein in every meal

With age, the body needs more stimulus to build muscle. That includes:

• Lean animal proteins like chicken, turkey, fish, eggs


• Plant proteins like legumes, tofu, tempeh, textured soy


• Dairy, if you tolerate it

Try to spread protein throughout the day. It's not useful to eat little at breakfast, little at lunch and an excess at dinner. Muscle works better when it receives regular "doses."

2. Don't fear the right carbohydrates

Your body needs energy to move, train and think. Choose carbohydrates that nourish, not those that trigger sugar spikes and crashes:

• Oats, brown rice, quinoa


• Potatoes and sweet potatoes cooked properly


• Good-quality whole-grain bread


• Whole fruits

3. Healthy fats, happy brain and grateful joints

Include:

• Extra virgin olive oil


• Nuts and seeds


• Oily fish like salmon, sardines or mackerel

These fats support cardiovascular health and brain function, key for active aging.

4. Key micronutrients for muscle and performance

In clinical practice I frequently see:

• Vitamin D deficiency, which affects strength and bone health


• Low iron levels, which reduce energy and aerobic capacity


• Poor intake of calcium and magnesium, essential for muscle contraction

An annual blood test and a review with a health professional help detect deficiencies. It's not about taking supplements without control, but adjusting according to your results.

It's never too late to start: real cases and final motivation

At one of my talks, a 58-year-old woman raised her hand and said to me:
"Patricia, I've never exercised. Does it really make sense for me to start now?"

I answered the same as I'm sharing with you today, supported by studies like the Swedish one and decades of accompanying people:

Yes, it makes sense, and your body can still improve by 5 to 10 percent, even more in some cases.

That woman started with fifteen-minute walks and small strength exercises with water bottles.
Six months later, she climbed three flights of stairs without stopping.
A year later, she carried her grandchild in her arms without fear of back pain.

Another patient, 63 years old, told me in consultation:
"I don't want to run marathons. I just want to tie my shoes without feeling out of breath".
She started with mobility exercises, gentle strength work and simple dietary changes. Her functional capacity improved enough to enjoy long weekend walks again.

What I want you to take away from all this

• The peak of physical performance usually occurs around age 35


• From then on, capacity declines, but you decide how fast it happens


• If you move in adulthood, you can improve your functional capacity by 5 to 10 percent


• It's never too late to start, but it's always too late if you keep waiting

Your body doesn't need perfection, it needs presence.
If today you climb stairs with more effort than at twenty, don't see it as a defeat, see it as a signal.

Start with something small, today
Ten squats, a short walk, a better breakfast.
Your future self will thank you, and that's one of the few investments with an almost guaranteed return 😊