I don’t think I’m convinced of that. Most fitness measures saturate as you approach a limit. For example, you can build muscle mass rapidly in the first couple of years but it slows dramatically as you approach your genetic limit. It only takes a few years of consistent training to get to that asymptotic level. So on that measure, you can basically “catch up” to your hypothetical “always trained” self.

While you might not be able to get to the exact same level of fitness as if you had trained for years, I think you can get fairly close. And without a doubt, you can drastically improve from wherever you’re starting.

Ah, interesting that explains why my gains are way slower this year, which is my third year of being consistently 5 days/week in the gym.

I do have a question: is there benefits in pushing harder if my goal is just health, or should I keep my training as is to limit injuries?

I'm 36, so not related to the article yet.

What about the relative fitness of the average 50 year old who starts exercising today vs the one who doesn't when they both turn 65?

Rowing machines seem to be one of the best approaches to attempt it, though.