Men are at their peak in their 30s. They’re established in their careers, in serious relationships, and starting to think long-term about retirement. To keep up their energy, there are exercises for men in their thirties that are absolute musts.
Metabolism can slow down in your 30s, and the risk of various health issues increases. It’s a perfect time to try new fitness routines that keep up your strength and help prevent weight loss. Here are 15 exercises for men in their thirties that aim to improve strength, flexibility, cardiovascular health, and overall fitness.
1. Resistance Training
Resistance training is essential for maintaining muscle mass and bone density. Exercises like squats, deadlifts, and bench presses should be part of your fitness routine two to three times a week.
Focus on proper form and increase the weight gradually to avoid injury and build strength. You can do these exercises at home with your own equipment, or invest in a gym membership.
2. High-Intensity Interval Training (HIIT)
Many men in their 30s enjoy HIIT because it’s shorter bursts of high intensity with plenty of time for recovery. It’s easy to incorporate this workout into a busy day.
HIIT is effective at decreasing body fat and boosting strength, endurance, and metabolism. The best part is it can be done with little to no equipment, and some routines are as short as 10 minutes.
3. Yoga
When it comes to exercises for men in their 30s, it’s not only about weight lifting and cardio. Flexibility is also important, which is why yoga is such an excellent choice for this stage of life.
Yoga is an effective way to reduce stress, strengthen core muscles, and improve posture. It’s important to incorporate workouts like yoga to improve physical and mental health.
4. Pilates
Pilates isn’t only for women! This workout focuses on control, precision, and breathing.
Pilates is particularly good for improving core strength, stability, and alignment. This can be incredibly beneficial for men over 30 in preventing back pain and improving balance.
5. Boxing
Do you want a workout that also helps with self-defense? Boxing is a powerful way to stay fit while relieving stress.
The sport combines cardio and strength training, ensuring a high-calorie burn. With fast movements, you’ll also improve your agility and hand-eye coordination.
6. Swimming
Swimming is a low-impact exercise that is perfect for men in their 30s. This cardio routine increases your endurance and improves your muscle strength, all while feeling relaxed in a nice pool of water.
Because swimming is easy on the joints, it’s often recommended for those who experience knee pain, elbow pain, or body stiffness. Men can continue to swim long after their 30s, keeping up the consistency of their workouts.
7. Cycling
Whether it’s stationary or on the road, cycling is excellent for building leg strength and boosting cardiovascular health. This exercise is popular since it doesn’t have the same high impact as running, making it suitable for preserving the joints.
If you’re taking a bicycle out on the road, be sure your tires and pumped before you start pedaling. You should also wear a helmet and equip your bike with reflective lights for safety.
8. Body Weight Exercises
Are you pressed for time? You can squeeze in a quick workout consisting entirely of body weight exercises. Push-ups, squats, planks, lunges, and wall sits are all effective exercises for men in their 30s. Aim to do 3 sets of 15 for each type of exercise at least once per day.
9. Trail Running
According to experts, outdoor workouts are beneficial because of the mood-boosting properties of the fresh air and sunshine. For that reason, trail running can be a refreshing change from the monotony of the treadmill for men in their 30s.
Running, especially on new terrain, challenges your body, helps you build leg muscles, and improves heart health. Look for scenic trails that make your run more interesting.
10. Rock Climbing
Rock climbing is a full-body workout that challenges your strength, endurance, and flexibility. It also boosts mental strength as you navigate climbs. Don’t worry if you’re not ready to brave a real mountain in nature. You can find a rock climbing gym near you to try out this effective form of fitness.
11. Strength Circuit Training
If you want a fitness routine that has it all, then circuit training is an excellent choice. In this workout, you’ll focus on building strength while boosting energy through short bursts of aerobic exercises.
Circuit training can be a quick and effective workout for those who are pressed for time. Set up a circuit that includes a combination of upper body, lower body, and core exercises to maximize efficiency.
12. Rowing
Ivy League schools are renowned for their rowing teams, but you don’t have to pay the expensive tuition to benefit from this exercise! Many gyms offer rowing machines that are included in your membership.
Rowing is an intense calorie-burning exercise that offers both strength training and cardiovascular benefits. It’s particularly effective for working the large muscle groups of the legs, back, and arms.
13. Golf
While it seems like a casual activity, golf can be a surprising way to stay fit. Walking the course can provide good low-impact cardiovascular exercise.
Meanwhile, swinging the golf club helps improve flexibility and core strength. If you want to increase the intensity, jog from hole to hole to keep your heart rate up.
14. Dance Classes
Get out of your comfort zone! Dance classes can exercise new muscles while improving rhythm. Salsa, hip-hop, or ballroom provide cardiovascular benefits while also being fun. Recruit a friend, date, or your spouse, and bust a move without worrying about embarrassing yourself.
15. Outdoor Adventure Sports
You can have fun on the weekends while still working out. For instance, try outdoor sports like kayaking, skiing, or mountain biking.
These activities not only work various muscle groups but also improve cardiovascular health and mental well-being. Find an activity that sounds good, and plan a vacation to give it a try!
Get Moving
Men in their 30s should not sit on the couch playing video games and eating potato chips all day. They need to create a fitness routine that emphasizes strength, flexibility, and cardiovascular health.
Luckily, there are many exercises for men in their 30s that are enjoyable while offering a great workout. Remember, the best fitness plan is one that is consistent, enjoyable, and balanced. Start with activities you enjoy!
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Alyssa Serio has been a writer and editor since graduating from Aurora University in 2014. In her free time, she loves reading, playing volleyball, and watching any horror movie (even the bad ones) with her husband.