A common saying in sport is: "Father Time is undefeated".
Author
- Dylan Hicks
Lecturer & Movement Scientist / PhD Sports Biomechanics, Flinders University
This reflects the belief that age catches up with every athlete, no matter their level of performance.
Physiological, biomechanical and neuromuscular aspects of performance such as force production peak in an athlete's twenties and then slowly decline with age.
In sports such as basketball, elite levels of speed, power, endurance and decision-making are essential. Even the smallest decline can severely affect performance.
Yet, 40-year-old National Basketball Association (NBA) legend LeBron James is defying this logic.
How?
How James is creating history
On Wednesday, the new NBA season begins.
James will miss the early weeks of the season after being diagnosed with sciatica.
When he does return to the court, he will become the first player in NBA history to take the court for a 23rd season.
Despite turning 41 in December, he continues to dominate his younger counterparts at both ends of the floor with his trademark blend of power, poise and basketball IQ.
Remarkably, in last year's NBA Playoffs, James remained among the league's best. He ranked tenth in the league in points (25.4), rebounds (9.0) and assists (5.6), fourth in minutes played (40.8) and third in steals (2.0).
It was a stunning achievement at his age in one of the world's premier athletic competitions.
However, there are signs he is slowing down.
Even the best slow down
If we compare James' first seven seasons in Cleveland with his most recent seven in Los Angeles, there is a notable drop in availability. On average, he played around 20 fewer regular-season games per year (about 78 games per season in Cleveland compared to 58 per season at the Lakers ).
James remains one the league's most productive players, but there's no denying he'll continue to slow down.
Age-related neuromuscular decline in muscle strength is primarily related to changes in muscle structure, with peak concentric strength typically occurring between 25 and 35.
Research suggests around 90% of the decline in muscle strength is due to muscle atrophy - a gradual reduction in muscle tissue, which particularly affects type II (fast-twitch) muscle fibres .
These changes have a direct impact on the basketball-specific actions James is known for, such as scoring in transition (sprinting) and first step quickness (agility).
Interestingly, muscle power (critical in rapidly producing force in short periods) declines at a faster rate than maximum strength.
This may be the reason we now see fewer high-flying dunks from James compared to early in his career.
Over a ten-year period, James' average speed on offence and defence has declined by 4.9% and 5.6% respectively . This suggests age-related changes have influenced his on-court behaviour, a pattern also observed in research on ageing NBA athletes .
Getting smarter is the key
Despite the age-related changes in force and power production, research highlights the importance of prioritising movement efficiency as athletes grow older.
In other words, athletes need to be smarter in the way they move as their bodies slow down.
Biomechanically, this is evident in James placing more emphasis on his post-game (receiving the ball near the basket), where he can exploit body position, leverage and technique, rather than relying on raw power to score.
Similarly, James' increased reliance on 3-point attempts across his career (a 47% increase between 2003-2024) reflects an adaptation that reduces biomechanical demands while maintaining offensive impact.
However, neuromuscular and biomechanical changes are only two pieces of the puzzle: ageing also affects athletes' endurance and their ability to recover between games.
The workload and recovery battle
When it comes to endurance, one key factor is maximal oxygen uptake (VO2), which declines with age .
This decrease limits oxygen delivery to working muscles, reducing an athlete's ability to recover between repeated, high-intensity efforts.
Further, it has been reported blood oxygen-carrying capacity starts to decline at age 30 . This means older players may experience slower recovery between games if workloads are not managed .
James has maintained high productivity thanks to his reported investment of millions per season in body maintenance .
James' recovery methods include ice baths , hyperbaric chambers , cryotherapy and massage, along with consistent strength training, structured nutrition and afternoon naps.
Lessons to be learned
James' 23rd season in the NBA will likely be his last. His career will highlight how the inevitable effects of ageing on high performance sport can be managed and delayed with a scientific approach to workload and recovery.
Just as James has adapted his training regime and playing style to align with his ageing body, everyday people of the same age can use these principles in their lives.
Regular strength training to delay muscle tissue loss, using conditioning methods such as interval training , hill sprints or pool sessions to reduce the impact on lower limb joints, and incorporating mobility work to preserve range of motion can all help sustain performance and independence as we age.
As basketball enthusiasts prepare for James' proposed farewell tour, the scientific community can appreciate the outer limits of human athletic performance.
While none of us has the athletic gifts of James, we can all live a strong and healthy life as we age.
Dylan Hicks does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
