A comprehensive 47-year study has revealed the precise age at which people hit their physical fitness peak and when decline begins. In a positive development, researchers also found that it’s never too late to start, with adults who begin exercising later in life still capable of boosting their physical capacity by up to 10%.

A groundbreaking study spanning 47 years has pinpointed the exact age when individuals reach their peak physical fitness, as well as when the decline sets in. Encouragingly, the research suggests that it’s always beneficial to start exercising, even later in life, with potential improvements in physical capacity of up to 10% for those who begin later.

This extensive research offers a surprising insight: the decline in physical fitness starts at the age of 35, much earlier than many might anticipate. Conducted by the Karolinska Institutet, the study found that the pinnacle of physical capability and muscle endurance occurs between the ages of 26 and 36 for both genders.

After reaching the age of 35, a decrease in fitness levels and strength is observed, regardless of previous activity levels. The study highlighted the risk for those with inactive lifestyles, who may experience a significant reduction in physical function once their fitness peak is surpassed.

Engaging in physical activity, whether initiated in adolescence or adulthood, has been linked to better outcomes. Between 35 and 63 years of age, individuals may experience a decline in physical capacity by up to 48%. This decline begins gradually but becomes more pronounced with age.

Despite these findings, the research revealed that beginning an exercise routine during these years still allowed individuals to improve their physical capacity by around 5-10%. This emphasizes the importance of physical activity in maintaining health throughout life.

Maria Westerståhl, a lecturer at the Department of Laboratory Medicine and principal author of the study, emphasized: “It is never too late to start moving. Our study demonstrates that physical activity can decelerate performance decline, even if it doesn’t entirely prevent it.”

Published in the Journal of Cachexia, Sarcopenia and Muscle, the research aims to offer a unique long-term perspective on how physical capability evolves across the decades. The investigation also found that holding a university degree was linked positively with both aerobic fitness and muscular stamina.

Initially, the researchers sought to determine whether the musculoskeletal deterioration most people begin noticing in their 60s might actually stem from underlying tissue changes occurring many years prior. Put simply, they wanted to identify the age at which people’s fitness levels begin their downward trajectory.

This phenomenon had already been documented among elite athletes, demonstrating they achieved peak physical condition before turning 35, but the scientists were keen to establish whether this pattern extended to the wider population.

The Swedish research started in the 1970s and tracked 427 randomly chosen participants born in 1958 from the Swedish population. These participants were observed from age 16 through to 63.

The study repeatedly assessed fitness and strength levels among participants over the decades, making it among the most thorough research projects of its kind – and the work continues today.

When participants turn 68 next year, they’ll undergo another round of examinations. Scientists are optimistic these newest findings will shed light on the links between physical performance, lifestyle decisions, general wellbeing, and fundamental biological mechanisms.