How to Stay in Shape in Your 30s: My Exciting Fitness Journey

How to Stay in Shape in Your 30s When Metabolism Slows Down?

Oh dear, we all know this struggle! 😅

As we hit our 30s, metabolism slows down, fat loves to settle around the belly and thighs, and energy levels drop—especially with kids and daily stress.

Last year, when I turned 30, I felt heavier, bloated, and stuck at 62 kg. But by January 2025, I hit 57 kg—the lightest I’ve been in 5 years!

So, how can you boost metabolism after 30? What’s the best diet and strength training plan for women? This guide will show you exactly how I did it!

Can I Get in the Best Shape of My Life in My 30s?

Of course you can!

If I did it, so can you!

Shakira once stated in an interview that she was at her best when she was 32 years old! 🙂

She admitted that thanks to going to the gym every day and eating well, she was super shredded.

I will be turning 31 in February, and I can honestly say that I am in the best shape I have ever been in!

Even my boyfriend told me I look hotter now than before 😀 ahahha

I mean…. hard work pays off. 🏆

I didn’t get in my best shape simply by lying on the sofa and eating Oreos.

Even if I really wanted to, 😀 I knew that sugar and too many carbs were making me fat. So you might ask, how to lose weight after 30?

What is My Secret to Looking Better Than in My 20s?

The truth is, in my 20s, I didn’t know how to properly train at the gym.

Now I see that strength training is the secret to getting in the best shape. 💪

Whether you are in your 20s, 30s, or 40s, once you learn how to heavy lift at the gym, you will get shredded. 🏋️‍♀️

This is the first and most important key to success.

You won’t get in the best shape only with diet; you need to add regular training.

Exercise often, even if only for 30 minutes.

I go to the gym 4-5 times per week.

But I don’t do cardio, maybe once per week on some treadmill or stairs.

I don’t look for excuses like the weather is bad, that I am tired after work, etc.

I just know that I must go to stay fit.

And believe me, you force yourself a few times to go regularly to the gym, and suddenly it will become your habit, something you can’t live without anymore. 🙂

How to Stay Motivated and Go to the Gym Often?

If you have no time or energy, try to go a few times per week, just for an hour or even 30 minutes.

Any activity is great to lose weight.

If the gym is not your thing, go for a walk, a swim or a run. 🏃‍♀️

But what really motivates me to go to the gym often is when I see my progress.

I noticed I became stronger, and I could see more muscles shaped nicely in my body. 💪

I become more confident, and people start noticing and giving me lots of compliments, and that’s also a great motivator! 💖

Also, my boyfriend and I met at the gym; he is super fit and very gym-dedicated for over a decade. He is my motivation and the biggest cheerer.

It’s helpful if you have a partner or a friend to train with and to motivate each other.

So, train as often as you can, even if it’s 30 mins per day; in the long run, it really matters, and if you stay consistent, you will see results in no time.

Best Exercises for Women in Their 30s

Any exercise is better than doing nothing. ✨

Below is a short intro into my split:

Day 1: Back and biceps

Day 2: Chest and triceps

Day 3: Legs + glutes

Day 4: Shoulders + cardio (30 mins run or walk)

Each day I start with a 5-minute warm-up on a bicycle.

If I have energy, at the end I am also doing some core exercises.

I prepared a separate blog post with a more detailed strength training for women over 30.

Why I Choose Heavy Lifting

Strength training isn’t just about building muscle—it’s one of the most effective ways to burn fat, improve posture, and boost your metabolism.

I work out 4-5 times a week, focusing on compound movements that engage multiple muscle groups.

When I started, I was lifting light weights and focused on learning proper form.

Over time, I increased the weight, and now I feel confident tackling heavier lifts. 🏋️‍♂️

Also, I noticed at home I can hold a heavy pan or pot full of food in one hand without any problems. I remember two years ago I struggled to hold this solid, heavy pan in one hand and was holding with two 😀

So train heavy to:

Be able to carry your own groceries, kids or pan 😉
To come back to the shape quicker after having a baby.
To live longer, feel better, and look fit and healthy.

Incorporating Cardio Sparingly

I hate cardio. 😀

I found running boring.

Heavy lifting is my thing; it makes me feel so proud of myself and so powerful.

But since cardio has its benefits for heart health and endurance, I incorporated it once per week.

Some people think that you have to spend hours on the treadmill to achieve fat loss.

But this is not true.

To burn fat, you just have to be on a calorie deficit and focus on building lean muscle, which naturally helps burn more calories throughout the day.

How?

By having more muscles, you have a faster metabolism, which means burning fat faster. 🔥

Transforming My Diet with Intermittent Fasting and Keto

Fitness isn’t just about what you do in the gym—it’s also about what you eat. 🥗 🥩 🥑

After turning 30, I realized that my eating habits needed an overhaul.

I’d often snack mindlessly or eat meals that didn’t leave me feeling satisfied.

That’s when I decided to try intermittent fasting (IF) and the ketogenic diet.

Why I Started Intermittent Fasting

Intermittent fasting (IF) is a method where you cycle between periods of eating and fasting. For me, this looks like skipping breakfast and eating within an 8-hour window, typically from 12 PM to 8 PM. I chose IF because it:

• Helps control calorie intake without obsessing over portion sizes

• Gives my body a break from constant digestion

• Improves my focus and energy levels

Read for more benefits of intermittent fasting.

At first, skipping breakfast was tough.

I’d grown up believing that breakfast was the most important meal of the day, but I soon discovered that my body adapted quickly.

Now, I feel more energized in the mornings, and I love having my morning coffee routine. ☕

Until lunch, I only drink one coffee, lots of water, and sometimes green tea. Nothing else!

Switching to the Ketogenic Diet

Alongside fasting, I transitioned to a keto diet, which focuses on high fat, moderate protein, and very low carbohydrate intake.

The goal is to train your body to use fat as its primary fuel source instead of carbs.

Here’s what a typical day of eating looks like for me:

• Lunch: Grilled chicken or salmon with a generous serving of leafy greens, avocado, olive oil, and nuts.

• Snacks: A handful of almonds or a piece of cheese.

• Dinner: A hearty meal like beef stir-fry with low-carb vegetables (e.g., zucchini, broccoli) cooked in coconut oil.

• Dessert: Keto-friendly treats like a small serving of dark chocolate or a fat bomb.

The ketogenic diet is the best diet for women in their 30s and has helped me curb cravings, lose weight fast, maintain steady energy levels, and feel fuller for longer. 🥑

It’s also incredibly satisfying—I never feel deprived, and also thanks to eating fewer carbs, I feel less sleepy during the day.

The Importance of Sleep and Hydration

Diet and exercise are critical, but I’ve learned that they’re not enough on their own. Two often-overlooked aspects of staying in shape are sleep and hydration.

Prioritizing Sleep

In my 20s, I often stayed up late, believing that I could function perfectly well on five or six hours of sleep.

But as I’ve gotten older, I’ve realized how crucial quality sleep is for recovery, mental clarity, and weight loss.

I now aim for 7–8 hours of sleep per night.

Good sleep hygiene has been a game-changer for me. I’ve established a bedtime routine that includes:

• Avoiding screens an hour before bed

• Keeping my bedroom cool and dark

I’ve noticed that when I’m well-rested, I perform better at the gym, make healthier food choices, and feel more in control of my day.

Staying Hydrated

Hydration is another key factor.

I try to drink at least 2 liters of water daily, which helps with digestion, keeps my skin glowing, and prevents overeating (since thirst is often mistaken for hunger).

I always carry a water bottle with me and sip throughout the day.

Tracking Progress and Staying Motivated

Staying consistent is one of the hardest parts of any fitness journey, but tracking progress has helped me stay motivated. Here’s how I do it:

Weighing Myself Every Day Right After I Wake Up

I weigh myself literally every morning to track changes.

While the number on the scale isn’t everything, it’s been rewarding to see steady progress—from 62 kg in October 2024 to 57 kg in January 2025.

One morning on January 16, I even weighed 56.6 kg 🙂 thanks to the keto diet.

What a fantastic feeling knowing that the keto diet, training, + IF are helping me to look skinny and feel like a goddess. <3

Taking Progress Photos

Photos have been even more motivating than the scale. Seeing visible changes in my body over time reminds me why I started and keeps me going.

Celebrating Non-Scale Victories

Beyond weight loss, I celebrate other wins, like lifting heavier weights, fitting into clothes more comfortably, or simply feeling stronger and more confident.

The thing is, I bought a lot of pants last year, all in size M.

Now they all are too loose for me in the waist. 😀

So I will have to sell them on Vinted or donate and buy new pants size S.

What I’ve Learned About Staying in Shape in Your 30s

Here are some of the most valuable lessons I’ve learned over the past year:

1. Consistency is Key

There’s no magic solution for getting in shape. It’s about showing up every day, whether that’s at the gym, in the kitchen, or when prioritizing sleep. Small, consistent efforts add up over time. 🙂

2. Strength Training is a Game-Changer

Building muscle isn’t just for bodybuilders. It’s one of the best ways to stay lean, strong, and healthy as you age.

3. Find a Diet That Works for You

Intermittent fasting and keto have been life-changing for me, but the key is finding an eating style that fits your preferences and lifestyle.

4. Listen to Your Body

Rest is just as important as exercise. If I’m feeling exhausted, I take a rest day or do a light activity like yoga.

5. Mindset Matters

Staying in shape in your 30s isn’t just physical—it’s mental.

I’ve learned to be patient, celebrate progress, and focus on how I feel rather than obsessing over numbers.

I am also trying to be less judgmental for me. We, as women, have a harder time losing weight. We have our ‘days’ through the month and we retain more water that days. So I try not to worry about my pre-period slightly higher weight or bloated belly. I accepted this is me being a woman, and I can’t change it. I learned how to love my body as it is and accept my body changing during the month.

Final Words on How to Stay in Shape in Your 30s

As I approach my 31st birthday in February 2025, I’m excited to continue this journey. My goals for the year include:

• Adding more variety to my workouts (e.g., trying Pilates or yoga).

• Building even more strength—maybe hitting a personal record on my deadlift or finally trying to do pull-ups without a machine!

• Experimenting with new keto recipes.

• Continuing to prioritize self-care and balance.

If you’re in your 30s or approaching them and wondering how to lose weight after 30, remember it’s never too late to take charge of your health!

The habits you build now will serve you for years to come. My journey has taught me that with consistency, discipline, and self-love, you can achieve amazing results. ⭐

Here’s to staying in shape and thriving in our 30s and beyond! 🙂