How Often Should You Work Out to Stay in Shape in Your 30s?
Hitting your 30s doesn’t mean you’ve hit a fitness wall. In fact, it’s a decade where maintaining physical activity can keep you looking and feeling your best. But how often should you actually work out to stay in shape? Let’s dive into some science-backed recommendations to help you navigate this question.
The Magic Number: How Many Days?
The general consensus from fitness experts and health organizations suggests that 150 minutes of moderate-intensity aerobic activity per week is the gold standard. This translates to about five 30-minute sessions each week. If you’re more into vigorous activities, aim for 75 minutes a week (like high-intensity interval training or running). Sprinkle in strength training at least twice a week to keep those muscles lean and metabolism revving.
Science Backs Consistency
A study published in The Lancet shows that those who maintained a consistent workout schedule were more likely to sustain a healthy weight and reduce the risk of cardiovascular diseases as they aged . The key? Consistency over intensity. You don’t need to go beast mode every day—being regular and balanced works wonders.
What’s Different in Your 30s?
While your 30s can bring a slight dip in metabolism (about 1% per year after the age of 30), it’s nothing a solid workout routine can’t handle. This is also the age where muscle mass starts to decrease if you’re not paying attention. That’s why resistance training becomes even more important. Studies show that strength training can help combat the natural loss of muscle and keep your metabolism active .
The Workout Mix for Optimal Fitness
Here’s how to break it down:
Cardio: Aim for at least 3-5 sessions per week. This could be anything from running to brisk walking, swimming, or cycling. It doesn’t have to be an Ironman challenge—just get your heart rate up.
Strength Training: Incorporate 2-3 days a week of resistance exercises. Think weightlifting, Pilates, or even bodyweight exercises like push-ups and squats.
Flexibility & Mobility: As you age, flexibility becomes crucial to prevent injuries. Dedicate one day a week to activities like yoga, stretching, or Pilates.
Rest Days: Your body needs to recover! Ensure you’re taking at least 1-2 rest days per week.
Listen to Your Body, Adjust as Needed
The frequency of your workouts can depend on your fitness goals. Want to lose weight? You might need to up your game. Looking to maintain? Stick with a steady, balanced routine. The important thing is to listen to your body. If you're feeling fatigued, dial it back. It’s all about longevity.
Bottom Line
In your 30s, working out 3-5 times a week with a mix of cardio, strength, and flexibility is ideal for staying in shape. It’s not about overdoing it but being consistent and mindful of what your body needs.
References:
Lee, I.M., Shiroma, E.J., Lobelo, F., et al., 2012. Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), pp.219-229.
American College of Sports Medicine, 2014. ACSM’s Guidelines for Exercise Testing and Prescription. 9th ed. Philadelphia: Lippincott Williams & Wilkins.
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