So I recently hit the dreaded 3-0. I’ve been involved in some kind of physical activity my whole life and it has always come relatively easy to me. However, as signs of tiredness and aging start to show, it’s apparent that it is time to start putting a plan together for 30s fitness.

If you’re like me and nearing your third decade, or you’ve already been there a while, read on to find out how you should change your workout to suit your 30-year-old body.

Why Is 30s Fitness Different to 20s?

I don’t think it comes as a surprise to anyone when I say that as we get older our body changes. This happens throughout our life from infancy, and being in your 30s isn’t any different.

You start to feel tired more easily than you used to. Muscles that were once filled with flexibility start to stiffen, and it’s harder to maintain a slender physique. I know, it’s a bummer.

The fact is, even the fittest, most regular gym goers will notice these changes. That’s why it makes sense to make changes to your workouts to suit the changes in your body.


Food for 30s Fitness

First off, you need to step back and take a look at your nutrition. As we age, our metabolism starts to slow down, especially once we hit 30. That is why it is important to really consider what we are putting into our bodies.

The reason being (and I know this fact is depressing) that due to this slowdown in metabolism, cutting back on the refined sugars and white carbs from your 20s diet likely won’t be enough to aid weight loss. Perhaps just simply maintain the weight you’re at.

That’s right, cutting out the naughty stuff just helps you to not gain weight, not lose it. That takes a little bit of extra work—sorry to be the bearer of bad news! That means the white rice and pasta, sugary treats, or weekly take-out, all need to be rethought if you want to maintain the physique you’ve acquired up to now.

Eating a fresh, healthy diet, such as the Mediterranean diet, is not only a good way to stay slim, but also to keep up your immunity. Foods rich in healthy fats and packed with antioxidants are for sure the way to go.

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It may also be a time to start thinking about supplements if you never have before. Ensuring correct nutrition is incredibly important, not only for workout purposes but for rest, recovery, immunity, and general overall health.

Things like multivitamins and BCAAs can help you to get the best results from your workouts and maintain your everyday healthy living.

Overall Workout Changes

Aside from the nutrition, you also need to take a look at your workout. Even if you are a regular gym user and feel pretty confident when it comes to changes, there are some habits you need to get into once you start thinking about 30s fitness.

Habit #1 — Change Things Up a Bit

If you are used to the gym and are happy with your physique and fitness levels, chances are you have a set workout you stick to for maintenance. It is easy to get stuck in a rut when it comes to working out, though. You know what works for you and it maintains what you have.

The problem is that, much like you need to start cutting down on certain foods to maintain your physique in your 30s, you also need to go a little harder in the gym just to keep what you have. Remember, you have to “up your game, just to maintain.” 

So try upping that incline on the treadmill, or throw in some extra reps. If you want to keep that body you worked so hard for in your 20s, you’re going to need it.

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Habit #2 — Think About Your Goals

It is always good to set SMART goals. Even if your goal is simply to maintain what you have. However, with the turn of a big birthday, it is a good time to think about the goals you set in your 20s and consider how they need to differ for your newfound 30s fitness.

It’s also an opportunity to push yourself and think of goals that will make you a better you in this new chapter. Set goals that are specific and you have set in your mind to achieve.

This is a great time to set a new plan in action. Working with a personal trainer can help you plan your workouts, which will make it easier to set achievable 30s goals.

Habit #3 — Sleep More

Gone are the days of all-night drinking sessions, wild parties and staying up super late (well for some of us). Now you are in your 30s, unfortunately, your body just can’t keep up with that kind of lifestyle, and getting enough rest is very important.

Even the most experienced fitness fanatic can easily forget just how important it is to your recovery to get enough rest. But a proper cool-down after a workout and balancing rest days with gym sessions really is a must.

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Final Thoughts

So, if you are in your 30s or even heading toward them, now is the time to look at your overall health and fitness and see if any changes need to be made. Don’t worry, you won’t lose control of your body overnight the day you turn 30. But it is important to keep these changes in mind moving forward, so you can stay at your best.


Johnny Gallagher

Johnny Gallagher is a certified personal trainer and nutritionist.

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