Consistency · Identity-forming decade
Thirties
Age-Specific · Training Guide
30s
Maintaining muscle + managing career stress
Training Protocol
Recovery starts slowing. Shift from 5x to 4x/week. Deload every 4–5 weeks (not 6–8). Prioritise sleep (7–9h). Add Zone 2 cardio 2x/week for heart health. Warm-ups become non-negotiable.
Nutrition Strategy
Metabolism dips ~2–3% per decade. Protein stays at 1.6–2g/kg. Start tracking fibre (30g+ goal). Reduce alcohol (recovery cost rises sharply). Supplement: Vitamin D, omega-3, magnesium.
The Key Insight
The 30s are when most people either solidify fitness as identity or let it slip. Consistency > intensity now.
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