Every four years, we celebrate Olympic athletes who push the limits of human potential. However, reaching the top is not something that happens in a flash. It entails years of hard work, specific skill sets, top-notch coaching, ample resources, and a stroke of luck. With the Olympic Games still inspiring people globally, let’s delve into the attributes of elite athletes and how we can responsibly elevate our own performance levels.

First, let’s explore some key physical traits of athletes: height and weight. Use the sliders below to visualize Olympic athletes with various body types, but keep in mind that size isn’t the sole determinant of success.

We consulted two specialists on how these athletes achieve exceptional performance and how you can embark on your sports journey healthily. Dr. Michael Joyner from Mayo Clinic provides insight into the physiology of top athletes, while Dr. Ulrick Vieux from Hackensack Meridian Hackensack University Medical Center shares his background as a sports psychiatrist.

Joyner notes that individuals with particular physical traits often excel in specific sports. “Larger individuals typically gravitate towards sports that demand sheer power, whereas smaller athletes tend to thrive in sports that require a combination of aerobic power and strength relative to body weight. Over time, the disparity in size among elite athletes has decreased.”

Vieux emphasizes the importance of understanding the difference between immediate performance and long-term sustainability. “The key concept is longevity. Unfortunately, elite athletes in high school, college, and professional levels often focus on maximizing performance, assuming longevity will follow. Instead, Vieux suggests establishing healthy long-term objectives and adopting a lifestyle-centered perspective.”

Next, we will discuss elements that contribute to the success of Olympians and share ideas on how to incorporate similar sports into your own workout routine. Remember that body shape, weight, and composition can evolve through an athlete’s career, and they are not the only elements influencing Olympic victories. Over-emphasizing these traits can hinder your progress and adversely impact both physical and mental well-being.

Gymnastics

According to Joyner, gymnastics tends to benefit athletes who are shorter and lighter due to the advantageous ratio of strength to body weight, which helps in tucking and curling movements. He observed that Olympic gymnasts have grown to be shorter and more muscular over the years. “If you compare female gymnasts from the 1950s and 1960s to those competing today, the current athletes are generally smaller and more muscular.”

Gymnastics routines require a significant amount of upper body strength for swings, balance, and various poses. These athletes usually possess a well-developed “V” shape in their upper bodies, with a broad back and strong shoulders and chest. However, although many gymnasts share this physique, studies indicate that these traits do not correlate directly with success. Moreover, their shorter stature is not directly linked to their training.

Give it a try: Adult gymnastics classes can be a fun way to enhance strength, flexibility, and agility at any age. Research following women aged around 62 revealed that those participating in recreational gymnastics weekly exhibited improved bone density, strength, and agility. Alternatively, you might explore calisthenics, which typically use horizontal bars or rings to enhance posture, strength, and body composition without requiring extensive equipment, as per findings in Isokinetics and Exercise Science.

Weightlifting

Shorter lifters often have an edge thanks to their body’s structure, according to research in the International Journal of Environmental Research and Public Health. Our bones function as levers during lifting, and shorter limbs facilitate weightlifting because less muscle effort is needed. On the other hand, taller lifters with longer bones face greater challenges, needing to exert more energy to lift similar weights due to the increased distance the weight must travel. Generally, weightlifters must possess more muscle mass compared to athletes in other sports to produce the necessary power and explosiveness for lifts.

Give it a try: Adding weightlifting to your routine could effectively build strength and muscle mass. The movements in weightlifting demand high levels of force and speed, improving your ability to lift, push, and pull—skills essential for day-to-day activities. It may also enhance the nervous system’s capabilities in muscle coordination.

Running

Runners require different training methods depending on the race distance. Sprinters (100, 200, and 400 meters) often have heavier builds since muscle mass plays a critical role in sprinting, as indicated by research in Scientific Reports. For sprinting, strong core muscles are crucial as they engage before the legs and help stabilize the body. Conversely, athletes competing in longer distances, such as 5,000 meters, 10,000 meters, and marathons, typically have leaner physiques.

Joyner asserts that the most successful lab studies usually emphasize endurance Athletes like runners, cyclists, rowers, and to some degree swimmers exhibit a remarkable level of aerobic fitness, yet their body sizes differ greatly. For instance, swimmers often have larger physiques, rowers tend to be even bigger, while long-distance runners are typically much smaller.

Give it a try: A study published in Scientific Reports suggests that even a short, 10-minute run can lift your spirits and enhance your brain’s executive functions. Engaging in moderate to vigorous exercises like running, swimming, or cycling for under 60 minutes can also strengthen your immune defenses. When done regularly, these activities cumulatively enhance your overall well-being and bolster your immune health.

Swimming

Elite swimmers don’t necessarily need to be slender to succeed. A study in the Proceedings of the Royal Society B found that swimmers competing in the 50-meter freestyle have similar body masses to those racing in open-water marathons that last two hours or more. Additionally, robust core muscles are vital for swimmers, as they can lead to quicker starts with less splash and allow for a more streamlined body position.

Joyner mentions, “Certain sports require a powerful cardiovascular system in relation to body weight, as seen in rowing. In this sport, larger athletes can create more drag on the boat but their power output often outweighs that drag, which applies similarly to swimming.”

Give it a try: Besides hitting the pool for a few laps, developing core strength is beneficial for a wide range of sports. Everyone can enhance their stability and balance through regular core exercises such as planks and bicycle crunches, which can help alleviate lower back pain.

Tennis

Taller tennis players often find that their height gives them an advantage in serving, as longer arms can generate a more powerful motion, allowing them to hit the ball from a greater height, according to a PLOS ONE study. However, in tennis, speed, agility, and endurance are just as important for success, enabling shorter athletes to thrive as well.

Give it a try: Taking up tennis can promote better bone health, enhance stamina, and lower the risk of heart-related issues. It’s also an excellent opportunity to forge new friendships, as many players report feeling a strong sense of community. The game demands quick movements and sharp reflexes, requiring good eyesight and hand-eye coordination, which can lead to improved cognitive processing.

Volleyball

In volleyball, taller athletes usually excel, as high-ranking players often have a leaner physique, greater arm spans, and the ability to jump higher, as reported in the Journal of Human Kinetics.

Give it a try: Similar to tennis, volleyball requires quick decisions and adaptations, enhancing cognitive abilities. The mental demands of the game stimulate vital brain areas associated with planning and problem-solving. Additionally, playing as part of a team fosters social interactions, which can further improve these cognitive skills. Joining a volleyball group provides not only physical activity but also a sense of community and support.

Set Healthy Goals

According to research published in the European Journal of Sport Science, approximately 45% of female athletes and 19% of male athletes experience eating disorders. Moreover, 16.7% of athletes exhibit symptoms of OCD, with 5% meeting full diagnostic criteria. Vieux highlights the need for empathy for those grappling with eating disorders and advocates for a shift in perspective regarding weight loss.

“Many people look at professional and Olympic athletes and feel inspired to lose weight, often putting themselves on a diet,” Vieux notes.

“Avoid using the term diet,” says Vieux. “Instead, think in terms of a lifestyle shift. A diet is typically temporary, but a lifestyle change yields lasting benefits.”

Both specialists emphasize the significance of effective coaching and a supportive environment. “Having a reliable team, a trusted coach, and supportive family members is crucial because it’s easy to become disoriented,” Vieux points out.

If someone is working out for general fitness, Joyner states that “30 minutes of moderately vigorous activity each day is excellent. It yields substantial health advantages, but if you’re aiming for improvement in specific skills, especially in sports demanding technique like tennis, golf, rowing, and swimming, coaching is essential.”

Keep It Fun

Both experts agree that sports should be enjoyable, no matter your competitive level or age. “Whether you’re in your twenties, thirties, forties, or older, find an activity you enjoy and stick with it. Apply principles used by elite athletes like consistent training, alternating hard and easy days, progressive overload, and cross-training,” Joyner suggests.

Vieux advises parents not to pressure their children too much and encourages young athletes to avoid comparing themselves to idealized portrayals of athletic success. “Focus on your own journey and self-realization. Much of what you see, whether in print or on television, may not accurately reflect reality. The true essence of sports is to have fun and embrace healthiness.”

“Not every sport is suitable for everyone; find the one that’s right for you.”