the 21st century has blessed us…

…with athletes so good and consistent that we sometimes have to pinch ourselves to believe they’re still going. Over and over again, they show up, they win, they break records. And then, they do it all over again. True, remarkable athletes have always existed. And every generation is most obsessed with its icons. But here’s what’s different now: the longevity with which athletes continue to perform at the very top beyond their mid-30s.

Not convinced? Let me throw a few names your way:

• Serena Williams (43 years old; 27 professional seasons; retired at 41 after two pregnancies)

• Tom Brady (47 years old; 23 professional seasons; retired at 44)

• LeBron James (40 years old; 22 professional seasons; active)

• Eliud Kipchoge (40 years old; 22 professional seasons; active).

• Cristiano Ronaldo (40 years old; 22 professional seasons; active)

• Lewis Hamilton (40 years old; 18 seasons; active)

• Novak Djokovic (38 years; 22 professional seasons; active)

These athletes haven’t just extended their careers, they’ve dominated late into their 30s. In sports that punish the body, demand insane fitness, and don’t leave much room for slowing down. For reference, most humans hit peak physical performance in their late 20s or early 30s.

First, the science

Let’s give credit where it’s due: sports science and training control have levelled up substantially in the past decades. Gone are the days of one-size-fits-all routines. Athletes now train with surgical precision and have coaching entourages, including strength coaches, performance analysts, dietitians, sleep experts, and even breathing consultants. These teams have a single purpose: to push the boundaries of human performance, safely and sustainably.

Highly customised training is enabled by meticulous data monitoring. Coaching staff tracks and analyses data to adapt training methodology accordingly. And recovery and injury tech is making a massive difference. Recovery tools like cryotherapy, hyperbaric chambers, red light therapy and massage guns are now standard in top locker rooms.

Finally, athletes show more discipline when it comes to health habits and nutrition. Fewer athletes smoke, drink or shag like they used to. Well, some still do, but naturally, health habits like proper sleep, clean eating and mental clarity make a difference to performance.  

NBA champion LeBron James, for instance, reportedly spends $1.5 million on his body every year. Tom Brady was so strident about his diet and exercise regimen that he has written a handbook called “The TB12 Method: How to Do What You Love Better and for Longer.”

Now the mental

But here’s the truth: science can only take you so far. To keep performing at this level, you need something even more powerful — obsession. The sacrifice and conviction are the parts fans don’t always see. But why don’t we do a little thought experiment? Try to imagine what is actually required from an athlete nowadays. Imagine playing a sport since you were six years old, for 30+ years, day in and day out. Imagine waking up, choosing broccoli over burgers, getting up over sleeping in and rehab over resting. Imagine the temptations you have to resist to not compromise on your professionalism - whether this is alcohol, sex, sleep or simply other hobbies you’d like to pursue. Imagine being recognised in the street and having endless financial resources. And imagine having achieved all the successes your sport offers. 

What would keep you motivated? 

That’s what sets our generation’s GOATs aside. It’s not just talent, science or motivation, it’s the obsession for their sports that no one else can replicate. The relentless hunger to get better, even when you’re already the best. The humility to adapt, to listen, to evolve, even when you could rest on your legacy.  And that, more than anything, is what defines this generation of greatness.

Looking ahead

Will this new blueprint of longevity trickle down to average pros? Or even to serious amateurs? Hard to say. Not everyone has the budget for a cryo chamber in their garage.

But one thing’s for sure: the bar has been raised. And we’re all watching to see what the next generation of GOATs will do and just how far they’re willing to go.