One of the biggest contributors to this discussion was Dr. Howard of Compass Human Performance, who provided expert insights into the science of aging, training, and testosterone levels. The takeaway? While younger athletes do have natural advantages, consistent training, smart conditioning, and proper recovery can keep you performing at a high level—no matter your age.
Are Young Athletes Just Built Different?
Josh started his deep dive by asking a simple question: Do kids just learn faster, or is there something else at play?
It turns out, the answer is a little bit of both. Younger athletes tend to have:
- Faster recovery times – They can push harder, longer, and bounce back quickly.
- More explosive movement – Their speed and athleticism give them a clear edge.
- A higher competitive drive – Many younger athletes are training full-time to go pro, while older athletes are often balancing careers, family, and training.
Josh noticed that when competing in the Adult Division (18-29 years old), the speed and intensity were on a completely different level than in the Masters Division (30+). But was it just age, or were other factors—like training habits and lifestyle—playing a role?
Dr. Howard’s Take: The Science Behind Performance & Aging
To dig deeper, Josh turned to Dr. Howard of Compass Human Performance, an expert in sports medicine and performance optimization. Dr. Howard explained that while testosterone levels and muscle mass naturally decline with age, it doesn’t mean you’re doomed to slow down.
Key Takeaways from Dr. Howard:
- Testosterone & Strength: Most men in their 30s still have strong hormone levels—400-500 ng/dL is normal. But lower levels (200-300 ng/dL) can lead to slower recovery and reduced endurance.
- Training Impacts Hormones: Strength training, high-intensity exercise, and proper nutrition can naturally boost testosterone and help maintain peak performance.
- Recovery Matters More With Age: Unlike younger athletes who can train relentlessly, older athletes need to prioritize rest, mobility, and smart strength training to stay competitive.
Josh’s biggest realization? You don’t have to accept decline as inevitable. The right training approach can make a huge difference.
How to Stay Competitive as You Get Older
By breaking down his own training and listening to experts like Dr. Howard, Josh pinpointed the key factors that separate younger and older athletes—and how to overcome them.
1. Strength Training is Non-Negotiable
If you want to keep up with younger athletes, you need to lift. Building muscle and maintaining strength is essential for offsetting the natural decline in muscle mass that starts around your 30s.
2. Flexibility & Mobility Keep You Moving
Ever notice that kids can roll, twist, and move effortlessly? Mobility training and stretching help maintain that ability. Regular stretching, yoga, or dedicated mobility work can prevent injuries and keep you moving like a younger athlete.
3. Cardio & Conditioning Are Key
Younger athletes recover quickly between rounds, while older athletes tend to gas out faster. Adding structured cardio and endurance work helps build stamina and keep your gas tank full.
4. Recovery Isn’t Optional
You can’t train like you’re 20 anymore—and that’s okay. Quality sleep, proper nutrition, and active recovery (like foam rolling and stretching) are crucial for long-term performance.
Why Consistency Beats Talent Every Time
One of the biggest takeaways from Josh’s journey is that you don’t have to be young to improve—you just have to be consistent.
When he compared his training timeline to his 17-year-old opponent’s, the real answer became clear:
- His opponent had been training non-stop since he was 6.
- Josh had gaps in his training over the years, only committing fully in 2020.
It wasn’t just age—it was experience and consistent training over time.
As Dr. Howard pointed out, your body adapts to how you train. If you put in the work consistently, your skills, strength, and endurance will continue to grow, even as you age.
Final Thoughts: Train Smart, Stay Strong, Keep Rolling
Younger athletes may have natural advantages, but age isn’t an excuse to stop improving.
With the right approach—strength training, conditioning, mobility work, and smart recovery—you can keep up, adapt, and even outwork younger athletes.
A huge thanks to Dr. Howard and Compass Human Performance for their insights. If you’re serious about optimizing your training, check out Compass Human Performance for expert guidance on sports performance, recovery, and long-term health.
Train smart. Stay consistent. Keep improving. And most importantly—never stop rolling.
If you’ve ever stepped onto the mats and felt like you were moving in slow motion compared to your younger training partners, you’re not alone. In his latest video, “Why Kids Keep Beating Me”, BJJ athlete and YouTuber Josh Beam dives into this exact struggle. After getting shut out 14-0 by a 17-year-old competitor, he set out to figure out why younger athletes seem to have such a big edge—and more importantly, whether or not there’s a way to close the gap.