How to maintain a fitness routine in your 30s - Reboot Fitness Coaching

How to maintain a fitness routine in your 30s

TL;DR

Wondering how to maintain a fitness routine in your 30s?

Set and regularly review realistic goals tailored to your life.

Embrace a well-planned routine for consistency, and ditch the ‘all or nothing’ mindset; a little exercise is always better than none.

Start at a comfortable pace and focus on daily achievements for long-term success.

Share your targets for motivation and accountability; remember the importance of rest and recovery; and when setbacks happen, bounce back as quick as you can.

Ready to finally stick to your program? Dive into the details below for more context.

Sticking to an exercise routine can sometimes feel like a juggling act in a circus you never signed up for (like the Geek in Bradley Cooper’s Nightmare Alley ). Whether it’s your kids or your work, keeping on top of things can be tough, and inserting exercise into that can seem like a daunting challenge.

But it’s not about overhauling your entire life; it’s about smart, manageable changes.

In this post, we’ll dive into practical strategies that can revolutionise your approach to fitness. These tips are perfect for those looking to build a sustainable exercise habit, whether you’re fitting in a workout between office hours or generally wanting to kick-start a more active lifestyle.

Ready to make your workout routine as regular as your morning coffee? Let’s jump right in.

HOW TO MAINTAIN A FITNESS ROUTINE IN YOUR 30s

1. SET REALISTIC GOALS AND HABITS

It’s not difficult to find yourself dragged along by what works for your neighbor, your cousin, or that influencer on Instagram. But ultimately it’s about what works for you, and your priorities might not be the same as any of them (or me for that matter…).

In fact, what “30 Plus yr Old You” wants is probably completely different from what “25yr Old You” wanted.

So ask yourself: “Right, now, What’s driving me to train”? Whether it’s prepping for an event, keeping up with your kids, or just feeling better taking off your shirt, your goals should be as unique as your fingerprint.

But don’t just set them and forget them. Check in with them regularly to make sure “This Month’s You” still cares about what “Last Month’s You” wanted…

2. PLAN AHEAD

They say a goal without a plan is just a wish (whoever the hell “they” are). Effective workout routines don’t just happen; they’re the result of careful planning. 

Start by outlining your workout program. Knowing exactly what you’re doing each session removes any uncertainty or wasted time, and keeps you focused.

No one likes being that guy wandering round the gym, sitting on any empty machine coz they’ve got no idea what they’re supposed to do in there.

Getting a program in place may take a bit of time up front (or I can do it for you…), but once your plan is good to go, it’s just a case of turning up and getting it done.

Where possible, set a regular time for your workouts that fits into your daily schedule. Whether it’s early mornings, lunch breaks, or evenings – find a slot that works for you and stick to it. This consistency helps turn exercise into a habit, not just a sporadic activity.

3. DITCH “ALL OR NOTHING” AND EMBRACE PLAN B

When faced with the choice of doing part of their workout, or no workout at all, a lot of people will choose the latter. “What’s the point if you can’t do it all, right?!”

Don’t be one of those people!

With life being what it is, if we always wait for the perfect scenario to do our training, we’ll never get going or we’ll miss so many workouts we’ll just jack it in…

Establishing a minimum requirement for your sessions, and having a Plan B, is a great strategy to combat the “all or nothing” mindset.

If you’re short on time or you’re not feeling your best on a particular day, set certain exercises or a key habit that you’ll tick off, and then give yourself permission to leave the rest.

4. START SLOW AND BUILD UP

Especially if you’re new to exercising, easing into a routine is vital. Jumping into an intense training program right away might lead to burnout and even injuries (ouch!). And that “all or nothing” mentality from above can be your undoing early doors….

Consider four weeks of someone’s training. Which is better?

This?:

✅✅✅✅✅✅✅
✅✅✅✅✅❌
❌❌❌❌❌❌❌
❌❌❌❌❌❌❌

Or this?:
✅❌❌❌✅❌❌
❌✅❌❌❌✅❌
❌❌✅❌✅❌❌
✅❌✅❌❌✅

The first person managed three more total workout days (and their ticks and crosses are much neater…), but the person following routine two is probably still doing it, going into the next month, and doesn’t have to start over from scratch all the time like the first.

Take your time, build up steadily, and you’ll avoid being overwhelmed.

5. FOCUS ON TODAY

In the world of fitness, it’s easy to get caught up in the mistakes you made before, or your end goal that might seem ages away. But the real magic happens when you focus on what you can do today.

Can you nail today’s workout? Can you choose a healthier lunch option or take the stairs instead of the lift? These daily choices add up and massively impact your long-term success. It’s about making the most of the things you have control over today, and taking small, consistent steps towards your target.

Going at it this way helps to reduce the pressure and stress that come with big expectations. Instead of worrying about the past or the future, channel your energy into what you can control right now. Each day is a new opportunity to tick off the things you need to do to make progress.

6. DEVELOP ACCOUNTABILITY

When it comes to staying on track with your fitness goals, accountability can be a game-changer. It’s often easier to skip a workout when you’re the only one who knows about it. But when you share your goals with others, it adds a layer of commitment.

Tell your mates, family, or join a fitness group or community where you can share your progress. This doesn’t mean broadcasting every detail of your “fitness journey” on IG (unless that’s your thing…), but finding a support network that works for you. It could be a gym buddy, a coach (hi!), or even an online community.

Having someone to share your successes and challenges with makes the whole thing a lot more enjoyable and less daunting. Plus, it’s motivating to know that others have got your back and can offer support or advice when you hit a rough patch.

Find that sweet spot where encouragement meets motivation.

7. TAKE PLANNED BREAKS

You don’t get fitter/stronger/faster from working out…!

It’s true… that all comes from recovering from working out! 

So give yourself that chance! You don’t need to workout everyday.

Does that mean you just lay on the sofa all day watching “Hijack”?!

Nah! Do something to push the recovery: waalk/stretch/swim/massage/etc.

Plus, if you’re training really hard, you should have deload (or reload) weeks, where you drop the amount AND intensity of your exercise. This lets some of the fatigue you’re building dissipate (a holiday can be a good time for this).

It’s also great for your mental too. You know you’re going to do 4 or 5 weeks of kicking ass, and then you get a break. A lot better than thinking you’ve gotta go hard forever!

8. BOUNCE BACK FROM SETBACKS

Setbacks are a natural part of any process, and the same can be said for your training.

Whether it’s missing a workout, straying from your nutrition plan, or just having an off day, it’s important not to let these moments completely F things up!

The key is to bounce back quickly. Missed a workout? Don’t beat yourself up. Instead, focus on getting back into your routine at the next opportunity. The longer you wait, the harder it can be to regain momentum.

It’s not about being perfect. Life will throw curveballs, and your routine might get disrupted. What matters most is your response to these challenges. Stay flexible, and always keep one eye on the bigger picture.

This dude know’s what’s up…

WHAT NEXT

  • – Which of these would you implement first?
  • – Are you following a plan right now? How’s it going?
  • – What’s your most consistent training streak…?
  • – Who’s your favourite South Park character?

JUMP IN THE COMMENTS AND LET ME KNOW.

Got a question about staying consistent; how to maintain your fitness routine in your 30s; or anything else related to your exercise or nutrition? You can ask that in the comments too…

If you found this helpful, share it with someone else 🙂

About the Author Alvin Nurse

Alvin runs Reboot Fitness Coaching and has been a Fitness Coach since 2010. When not helping awesome people in their 30s rejuvenate their bodies, you'll find him listening to music, chasing a ball, or avoiding runny yolks...

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