Are you looking for sports you can start late and still excel at? Discover 7 sports that are perfect for beginners of any age and how to get started with them.
It’s always possible to start a new sport. With dedication, you can succeed in seven sports at any age.
But the truth is, it’s never too late to start a sport and excel at it. Whether in your 30s, 40s, 50s, or beyond, you can still enjoy the benefits of sports and improve your skills and performance. All you need is a positive attitude, a willingness to learn, and a passion for your chosen sport.
In this article, I will show 7 sports you can start late and still excel at. These sports are suitable for beginners of any age and fitness level, and they offer a variety of advantages, such as:
Sports You Can Start Late
1. Swimming
Swimming is a low-impact activity that people of all ages and body types can enjoy. Many adult swimmers started later in life and still competed at high levels. With proper technique and training, adults can quickly improve their time.
Swimming works your whole body and provides excellent cardio. It’s easy on the joints, making it ideal for those starting older.
2. Cycling
Cycling is another sport that lends itself well to late starters. While kids may have better reaction times for crit racing, cycling endurance events like century rides can be completed by older athletes. Cycling is low impact, gets you outdoors, and works major muscle groups in your legs and core.
With a good training plan focused on building mileage, starting in your 30s or 40s, tackling a triathlon or charity ride is still possible.
3. Tennis
Tennis may favor those with youthful agility and speed, but strategy and technique can make up for the lost time. Legends like Roger Federer prove tennis can be played at the highest level well into your 30s.
With good footwork and defensive skills, an older beginner can find tennis success in doubles and recreational matches. Late starters may not become pros but can still enjoy tennis fitness and competition.
4. Rowing
Rowing teams often recruit “walk-on” athletes who have never rowed before. While coxswains are small and light, rowers are most successful when tall, strong, and powerful. These physical traits continue to develop into your 30s.
With good coaching and training, novice rowers can advance quickly. Rowing is intense yet low-impact, making it friendly for knees and backs. You’ll get an incredible cardio workout while enjoying the beauty of the water.
5. Triathlon
Triathlon is a sport that combines three disciplines: swimming, biking, and running. Triathlon can be done at various distances, such as sprint, Olympic, half-ironman, or ironman. Triathlon can be done individually or in teams, competitively or for fun. Olympic Sports You’re Not Too Old to Qualify For.
Triathlon is a sport that you can start late because it doesn’t require any specific talent or skill. You can learn the basics of each discipline by taking lessons, joining clubs, or following online programs. You can improve your endurance, speed, and transition by regularly training.
Triathlon is also a sport that can be customized to your goals and abilities, as there are different types of triathlons to choose from, such as duathlon (run-bike-run), aquathlon (swim-run), or aqua bike (swim-bike).
6. Martial Arts
Martial arts are various forms of combat and self-defence from different cultures. They include striking, grappling, weapons, or mixed styles. People practise martial arts for fitness, discipline, confidence, or competition.
They do not rely on size or strength, so anyone can start learning them. You can learn martial arts by enrolling in classes, watching videos, or reading books. Regular training can improve your flexibility, balance, and power.
7. Shooting
Shooting is a sport using firearms or airguns to aim at a target. It can be for sport, hunting, or self-defense and has different disciplines like rifle, pistol, shotgun, and clay pigeon.
It doesn’t require high physical fitness and can be learned quickly. It’s adaptable to different ages and abilities, with various categories available.
Sports you can start at different ages:
Sports You Can Start at 40
- Golf – With less emphasis on speed and agility, golf can become an engaging hobby later in life. The relaxing pace and focus on strategy suit those starting in their 40s.
- Cycling – Low-impact yet still provides intense cardio, cycling is perfect for those looking to create an endurance sport in their 40s. Centuries and charity rides provide built-in goals.
- Tennis – While pro tennis requires early starts, you can play recreationally and competitively at local clubs starting in your 40s. Doubles are ideal.
Sports You Can Start at 15
- Basketball – Pickup games of basketball are a fun way to stay active starting in your teens. Develop your dribbling and shooting skills now.
- Volleyball – The fast-paced fun of volleyball is easy to pick up as a teen. Play beach volleyball in the summer and indoors in winter.
- Swimming – The swim team is an excellent way for teens to get in shape. Focus on form and endurance when starting.
Sports You Can Start at 13
- Soccer – Many kids start playing soccer as young, but there is still time to join a rec league at 13.
- Gymnastics – While elite gymnasts begin very young, you can still learn skills and flexibility through classes in your early teens.
- Skateboarding – Skate parks are filled with teens learning tricks on boards for the first time. Protective gear is a must.
Sports You Can Start at 35
- Running – Running clubs and group training plans make it easy to start as a beginner in your mid-30s. Build up slowly to avoid injury.
- Rowing – Focus on technique as you learn to row, starting in your mid-30s. Your size and strength will be an asset.
- Racquetball – A fast-paced competitive game perfect for beginners in their 30s looking for a fun cardio workout. Sports for Adults Over 40.
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Tips for starting a new sport late in life:
- Start slowly and gradually increase your intensity and duration of activity to avoid injuries.
- Listen to your body and take breaks when you need them.
- Be bold and ask for help from a coach or trainer.
- Find a sport that you enjoy, and that fits into your lifestyle.
- Have fun!
Further Reading
For advice on choosing the right athletic shoes, see this guide on gents sports shoes. It covers how to pick shoes for different activities that will provide the proper fit, support, and traction. See examples of sports clothes fails that led to embarrassing moments for athletes. Get recommendations on the most supportive and comfortable sports bras for women.
Final Words:
As you can see, there are many sports you can start late and still excel at, regardless of your age, fitness, or experience. These sports can offer many benefits, such as improving your health, happiness, and quality of life. They can also help you discover new passions, talents, and opportunities. For more read about sports clothing malfunctions, check out this article.
