Father Time is a footballer’s greatest nemesis. He spares no one, world-class or plain-old good, forcing everyone to bend the knee. Yet even inevitability faces defiance from time to time.
This World Health Day, we will honour 10 defiant modern marvels who have disobeyed the odds, proving that age really is just a number when science and perseverance come together.
From Cristiano Ronaldo to Luka Modric, here are the 10 fittest footballers over the age of 35 who have been thriving in the most elite leagues in the world.
Let’s begin!
#10 Ashley Young (Everton) – 39 Years Old
At 39 years old, Everton defender Ashley Young is the most senior outfield player in the Premier League. The former Manchester United Star has always led a healthy lifestyle, and, as a result, he is now enjoying remarkable longevity and relevance in the most competitive football division in the world.
Even at 39, Young can keep pace with some of the quickest forwards in the Premier League. His fitness and athleticism have earned him plaudits from some of the most prominent names in football, including Antonio Conte, who called him a “machine” during their time together at Inter Milan.
How has Ashtley Young become one of the fittest footballers in the world?
High-intensity interval training (HIIT) is one of Ashley Young’s favourite routines, but exercise alone cannot do the trick. He also takes regular ice baths to help with his recovery.
In an interview with The Sun in April 2023, the Englishman said:
“If you go back into my 20s, there is no way you would have caught me near an ice bath. But having looked into the science, that place is now like a best friend.
“I am always in there and need it to recover. A lot is said about diet and to know what to eat and drink. But I don’t cut out everything. I have a sweet tooth — I blame my dad for that — and I have got a cupboard full of sweets, chocolates and biscuits.”
#9 Sergio Busquets (Inter Miami) – 36 Years Old
The Major League Soccer (MLS) is not nearly as competitive as the Premier League, but we are pretty sure Sergio Busquets would have waltzed into one of the top English sides as well. At 36, the Barcelona legend is bossing the Inter Miami midfield, giving his teammate and friend, Lionel Messi, inch-perfect passes to disperse forward.
Busquets, who joined Inter Miami in the summer of 2023, has played 70 games for Inter Miami so far, scoring one goal and claiming nine assists. He has helped the Herons win the Supporters’ Shield and the Leagues Cup.
What is Sergio Busquets’s fitness routine?
Unlike Ashley Young, Sergio Buesquets does not talk much about his fitness regime. But it is safe to say that the Spaniard does not focus much on strength and bulking. Instead, he works on stamina and athleticism, which allows him to remain efficient from start to finish.
According to the Inter Miami training report, he participates in underwater treadmill sessions at the club’s “HydroWorx” facility, training up to three times per week. He also goes to the cryo chamber for 10-minute recovery sessions after matches.
Busquets understands the importance of sleep and uses the WHOOP band to monitor sleep stats. The most interesting of all is his cognitive training drills, where he uses reactive light systems to maintain decision-making sharpness. His dietary staples include wild-caught salmon, which is rich in Omega-3s, turmeric-infused smoothies, and food devoid of processed sugar.
#8 Thomas Muller (Bayern Munich) – 35 Years Old
The ageless wonder, Thomas Muller, is the only player on this list to stay with a massive club in the top five European leagues throughout his career. Yes, the German does not play as regularly as he used to, but he almost always manages to make an impact when called upon.
The 35-year-old has played 36 games for the club this season, amassing a total of 1,296 minutes across competitions. He has scored five goals and provided five assists.
What is Thomas Muller’s fitness regimen?
Thomas Muller has a unique take on fitness, with endurance and cognitive sharpness being his priorities. He does high-altitude hikes in the Bavarian Alps two times per month, uses Neuro11’s brain-stimulation headset before a game, and takes part in blindfold passing drills with teammates. Muller also hits Bayern’s cryo chamber three times per week and tries to sleep for around 10 hours each night. To keep pace with much younger opponents, Muller does yoga and pilates regularly, focusing on hip movement, and uses resistance bands to retain muscle mass.
The two-time UEFA Champions League winner follows a 70% plant-based diet. He has also been alcohol free since 2020 and takes Reishi mushrooms to boost immunity.
#7 Karim Benzema (Al-Ittihad) – 37 Years Old
One of the finest strikers of the 21st century, Karim Benzema is firing on all cylinders even at the age of 37. Yes, the Frenchman has lost some of his pace, but he more than makes up for it with his clinical finishing, game-reading, and passing range.
The former Real Madrid talisman, who now plays for Saudi Arabian club Al-Ittihad, has featured in 23 league matches, scoring an impressive 17 times and claiming eight assists.
What makes Karim Benzema one of the fittest footballers in the world?
After winning it all with Real Madrid, Karim Benzema joined Al-Ittihad in the summer of 2023. Playing in Saudi’s unforgiving conditions was always going to be difficult, but Benzema made some key changes to help with his performance in tricky conditions.
The 37-year-old does a mix of high-intensity and flexibility sessions throughout the week. He does plyometrics and sled pushes on explosive days, focusing on strength-building. On other days, he does yoga/pilates, which helps improve mobility. To recover, he does cryotherapy twice per week, completes 60-minute Hyperbaric Oxygen Therapy after games, and gets nine hours of sleep every night.
The 2022 Ballon d’Or winner also takes pre-cooling vests during training sessions and takes Electrolyte IV drips before games.
In addition to the specialized training and recovery methods, Benzema eats wild-caught fish — rich in Omega-3 — eats alkaline foods such as kale, almonds, and coconut water, and avoids processed sugar.
#6 Dante (OGC Nice) – 41 Years Old
The oldest player in Ligue 1 this season, Nice captain Dante, has been delivering age-defying performances. The centre-back has played 1980 minutes for Nice across 24 games this season — third most in the team. He is a fine passer, reads the game better than most, and enjoys an 88% tackle success rate, which is the highest among the division’s centre-backs over the age of 35.
Dante is contractually tied to Nice until June 2026. The former Brazil international plans to retire after his deal expires.
How has Dante become one of the fittest footballers in the world?
Thriving in a top-five league is a monumental task, near impossible for a 41-year-old. Dante, however, has managed to ace this tricky test, thanks to a meticulous training regimen and diet plan.
Three times per week, Dante takes Brazilian Capoeira martial art sessions — a blend of combat and dance. It improves hip mobility and footwork. He also does two-hour hikes in the Mercantour National Park, which has an altitude of over 1,500 meters. Recovery is achieved through cryotherapy and Hyperbaric Oxygen Therapy. Dante is also 80% vegan, only making an exception for wild salmon twice per week. He has not touched red meat since 2018 and alcohol since 2020.
Dante understands the importance of mindfulness and practices “yoga-nidra” every night. Inspired by Dante, the majority of Nice players also practice mildfulness.
#5 Lionel Messi (Inter Miami) – 37 Years Old
Lionel Messi does not always get much credit for his fitness, but make no mistake, the Inter Miami superstar is easily one of the fittest footballers over the age of 35. The 2022 FIFA World Cup winner is still razor sharp in front of goal, plays clinical passes to pierce defences, and is almost impossible to get the ball off of.
In the summer of 2023, Messi changed the course of MLS history with a move to Inter Miami. Since that switch, he has played 47 games in all competitions, scoring 40 goals and claiming 20 assists. His heroics have helped Miami win the Leagues Cup (2023) and the Supporters’ Shield (2024).
What is Lionel Messi’s fitness routine?
Lionel Messi does aqua-jogging two times per week, which avoids joint stress. He also prefers resistance bands to weights, which are more forgiving on joints. Messi sleeps more than most of his peers, getting 9.5 hours of shut-eye at night and taking 90-minute naps after training sessions to aid muscle recovery. He also uses neurotraining to retain mental sharpness, does blindfold exercises to enhance spatial awareness, and practices passing with weighted balls..
While many footballers are moving towards veganism, Messi still prefers a rich non-vegetarian diet. He consumes grass-fed beef and wild salmon. The 37-year-old also drinks yerba mate tea, which naturally boosts energy, and avoids processed sugar.
#4 Manuel Neuer (Bayern Munich) – 39 Years Old
In fourth place, we have one of the greatest goalkeepers the game has ever seen, Bayern Munich icon Manuel Neuer. The 39-year-old German goalkeeper has been unlucky with injuries in recent seasons, but when fit, he can still keep prolific strikers at bay.
Before suffering a muscular injury, Neuer played 33 games for Bayern Munich in the 2024-25 season, conceding 26 goals and keeping 18 clean sheets.
What is Manuel Neuer’s Fitness Regimen?
Bayern Munich goalkeeper Manuel Neuer uses NeuroGK drills to improve his reaction time. He makes 1.9 reflex saves per game, which is the best in the Bundesliga. Neuer is a proficient hiker, with him climbing Zugspitze every month. The goalkeeper uses a hypoxic mask during cardio sessions, which helps in staying calm under pressure. Coming to recovery, Neuer completes three cryotherapy sessions per week and does 90-minute Hyperbaric Oxygen Therapy sessions after games.
Wild-caught fish and fermented foods, such as sauerkraut and kefir, are staples in his diet, which help in countering inflammation.
#3 Robert Lewandowski (Barcelona) – 36 Years Old
Despite being on the wrong side of 30, Barcelona striker Robert Lewandowski is one of the best in the business. The former Bayern Munich man is ruthless inside the box, works tirelessly from start to finish, and can also pick out his teammates with inch-perfect layoffs.
Since moving from Germany in 2022, Lewandowski has played 139 games in all competitions, scoring 97 goals and providing 20 assists. He won the Golden Boot in 2023 and is on course to adding another this season.
How is Robert Lewandowski one of the fittest footballers?
Robert Lewandowski is in excellent physical shape, thanks to his targeted muscle-building and endurance-focused exercises. He also does special drills to improve agility and coordination. Even during vacations, Lewandowski maintains his fitness routines, often going to the local club’s facilities to train.
Recovery, meanwhile, is done through cryotherapy and Hyperbaric Oxygen Training sessions after matches.
Lewandowski’s wife, Anna Lewandowska, is a professional nutritionist and former karate world champion. Under her guidance, the star striker consumes high-quality proteins, balanced carbohydrates, and healthy fats. He also eats fresh fruits, vegetables, whole grains, and lean meats to maintain on-pitch dominance.
#2 Cristiano Ronaldo (Al-Nassr) – 40 Years Old
The epitome of fitness, Cristiano Ronaldo, proves that for some, age is merely a number. The Portuguese icon, who now serves as the poster-boy of the Saudi Pro League, is razor-sharp inside the box, still packs plenty of pace, and can find the back of the net from audacious outside-the-box efforts.
The five-time Ballon d’Or winner has played 98 games for Al-Nassr (as per Transfermarkt) since his January 2023 move, scoring 88 goals and claiming 19 assists. Ronaldo remains a fixture in the Portugal national football team as well and is likely to represent them at the 2026 FIFA World Cup.
What is Cristiano Ronaldo’s fitness routine?
Cristiano Ronaldo is known for his exceptional dedication in training sessions. He does hip twisters, bodyweight squats, and side-lying clams before moving onto High-Intensity Interval Training (HIIT), strength and weight training, and core workouts.
Ronaldo takes recovery just as seriously and has a sleep coach to optimize his nap times. He takes multiple naps throughout the day to boost recovery. He also does cryotherapy and swims regularly to improve muscle recovery.
Coming to diet, Ronaldo consumes lean protein in abundance to retain muscle mass. Chicken, which he calls a “super food”, is one of his favourites. Whole grains, fruits, and vegetables are also present, making for a well-rounded diet. Ronaldo’s consumption method is also a bit different, as he takes up to six smaller meals per day to maintain energy and metabolic rate.
#1 Luka Modric (Real Madrid) – 39 Years Old
The man, the myth, the legend, Luka Modric, sits at the top of our rankings, courtesy of his age-defying heroics at Real Madrid. Not only is the 39-year-old playing exceptional football, but he is also doing it at the most demanding club in the world, Real Madrid.
Just over a month after his 39th birthday in September 2024, Modric made history, becoming the oldest player to feature in an official match for Real Madrid. That was not a one-off either, as coach Carlo Ancelotti has continued to trust him in big games. The former Tottenham Hotspur man has played 48 games for the club in all competitions this season, scoring four goals and providing seven assists.
How is Luka Modric still playing?
Luka Modric goes above and beyond to avoid injuries and remain at the top of his game. Under his personal trainer, Modric does endurance training, resistance band exercises, and core-strengthening drills. He arrives around an hour before team training sessions to complete individual drills. They help with muscle strength and flexibility.
Cryotherapy, swimming, and Hyperbaric Oxygen Training help with recovery. He also gets plenty of sleep and naps to recharge.
Modric consumes plenty of protein, including fish, chicken, paneer, and eggs. He also eats avocados, leafy vegetables, fruits, and whole grains. If he keeps this up, we may very well see him playing beyond his 40s.
