PV Sindhu says '31 is the new 21', backs herself to return to dominant best

PV Sindhu believes she can still return to the level of dominance she enjoyed earlier in her career, insisting that age has not diminished her ambition as she continues to compete at the highest level.

The two-time Olympic medallist, who turned 31 in July, offered a glimpse into her approach to longevity in badminton after winning the HYLO Open title. Explaining her decision to skip the Korea Open and other tournaments following a demanding stretch on the circuit, Sindhu said managing her body and making smarter choices had become increasingly important.

“I'm not young anymore, but also I mentioned, you know, 31 is a new 21, so I need to take care of my body, isn't it?” Sindhu said during a virtual interaction organised by the Badminton Association of India (BAI).

She explained that her passion for the sport continues to drive her, adding that competing does not feel like a burden as long as she enjoys the process.

“When you have that passion towards sport, and I enjoy playing this, so I'm enjoying doing this. So I think I don't feel that, you know, I'm doing it for someone else, or it is a burden, or it is getting hard. When you're enjoying it, I think you just go with the flow,” she said.

However, the Indian shuttler acknowledged that sustaining a long career requires a more considered approach to training and competition. She said she now places greater emphasis on understanding her physical condition and ensuring she is fit enough to give her best.

“It's not that you're 20 anymore and you can't keep playing tournaments back to back. You also need to make sure whatever tournaments you play, you need to give your 100%. To give that 100%, you have to make sure you are physically and mentally at your best,” Sindhu said.

“If it's 100% or if it's, let's say, 50%, you make sure you step back, you recover, you again come back stronger, you bounce back stronger, and accordingly work on your mistakes and you work on your game.”

Sindhu believes her best is still ahead

The HYLO Open title was another significant step in Sindhu's return to form. She has won two titles in 2026, reached another final and returned to the world top six, a position she had not occupied since 2022.

While pleased with her progress, Sindhu was clear that she does not consider the comeback complete. She credited her support team for helping her stay physically prepared and stressed that there was still considerable scope for improvement.

“I would say there is a lot more room for improvement, and I am getting there,” she said.

Asked whether she believed she could reach the level of dominance she displayed in 2016, 2018 and 2019, Sindhu was emphatic.

“Yeah, absolutely. Why not? If you take care of your body, definitely yes. The answer is yes, definitely yes,” she said.

“There have been a lot of athletes who were at their top, so why not get back there at the top again? And I am getting there, and I am there. I'm saying this because I know that I can still do it.”

Sindhu also highlighted the importance of having a team that understands the demands of elite sport. She said her support staff regularly assess her condition and make adjustments to her schedule depending on how she feels.

“Every single day we do that, we analyse it accordingly and make sure we are doing 100%. If we are not 100%, at times, you make sure you change the schedule or accordingly work how my body conditions are,” she said.

For Sindhu, the experience of competing across generations has also brought a different perspective. Having played against the likes of Tai Tzu-ying and Carolina Marin earlier in her career and now competing against a new generation led by An Se-young, she has witnessed how badminton has evolved.

She believes the modern game demands greater patience and adaptability, with longer rallies and the need to minimise errors becoming increasingly important.

As she looks ahead to the BWF World Tour Finals, Sindhu said the confidence and passion to keep pushing herself were among her biggest takeaways from the season.

“I'm happy that I am back in the top six again,” she said. “There is a lot more room to improve, and I am getting there.”