Fitness Tips for Women in Their 30's
Staying fit at any age is a challenge. But losing weight and maintaining muscle in your 30s is especially hard. A smart fitness plan for women over 30 can take a lot of time and energy. And it's extra difficult to find extra time during a stage of life when career and family are top priorities.
So is it impossible for a woman in her 30s to get fit? Absolutely not! It just takes planning and organization. Use these tips specifically tailored to address the unique challenges we face when you try to lose weight and maintain fitness at 30 and beyond.
Identify and Eliminate Barriers
Everyone faces a few roadblocks during their fitness journey, but when you’re in your 30s the challenges are likely to be time-related. Lack of time due to work and family obligations are likely to get in the way of your best efforts.
To win the fitness battle, you need to know what you’re up against. Almost any barrier—including lack of time—is manageable. But you have to know what it is before you can develop a plan of action.
The solution: At the start of your fitness journey, take at least 20 minutes to identify your barriers. This simple step will save you time and energy from setbacks later.
Once you identify barriers, it becomes easier to overcome them. If lack of time is a problem, ask for help managing childcare or chores so you have time for healthy meal prep and a regular exercise program.
Understand Muscle and Metabolism
If you want to keep a healthy metabolism to stay fit in your 30s, you need to maintain muscle. Women in their 30s need to be especially careful about building and keeping muscle mass to support a healthy metabolism. We start losing muscle in our 30s, and we also need to ward off osteoporosis. Unless your muscles are challenged and maintained with regular workouts, muscle loss will slow your metabolism.
The solution: Include resistance training in your workouts. If you can't get to the gym, there are simple strength workouts you can do at home. Short, intense exercise sessions (ie: HIIT) will also help you burn more fat.
Stop Falling for Fad Diets
If you missed it, the blog “The Truth About FAD Diets” explains why diet fads can cause harm. If you’ve dieted on and off until your 30s, chances are your metabolism is confused. With every new diet attempt, you may put your body into starvation mode and make weight loss harder and harder.
The solution: Your first step to healthy eating is to evaluate your daily caloric intake. You should also keep a food journal. A visual representation of what you're putting into your mouth can be a great reminder to stay on track. Then make sure you eat enough protein to maintain a healthy metabolism, limit your sugar intake, and monitor your processed carbohydrate intake to stay energized and satiated throughout the day.
Get Organized
It might seem like life will settle down when the kids are older or when your career is more established, but it won’t. Now is the time to set up healthy lifestyle habits that will help you lose weight and keep it off for life.
The solution: Meal planning is one of those routines that you need to establish when you are staying fit after 30. Set aside one day each week to shop for healthy food, prepare meals for the whole week, and set up your refrigerator with healthy snacks. You can even schedule your workout sessions. Ask family members to help make this habit a priority.
Manage Stress
Your 30s may be the most stressful time in your life. Parenting, career, and relationship issues can keep you awake at night. Even the simple act of working out can cause stress. Those challenges can cause problems if they are not addressed. Life stress can challenge your metabolism by activating the stress response and in turn fat storage. Finding balance in your lifestyle is key.
The solution: Get support from friends and family. Reach out to a certified professional if you think that stress is preventing you from being healthy.
A Word Your Coach
If you are a busy woman trying to get or stay fit after 30, you might be tempted to back-burner your health and weight. Or you might go on the first diet you see in a magazine for a special occasion like a wedding or a class reunion.
But your decisions now have real long-term consequences. Make the best choices for lifelong health and well-being. Fitness for women after 30 is possible with organization, support, and a healthy dose of common sense.