Fitness in Your 30s and Beyond: 5 Myths and 5 Fixes

Kettle bell

Face your beliefs in fitness, diet and health and bust through the myths that our thirties dupe us into believing. A better, healthier physique is still a reality.

When it comes to your thirties change is normally the operative word that comes to mind regarding life. Marriage, kids, climbing the career ladder, schedules, extracurricular activities and the list can go on.


With all of these changes comes a few negative effects such as the suffering of health, lower testosterone levels, unused gym memberships, weight gain, poor eating habits, higher stress levels and a few more visits to the doctor.


To make things even worse, our attitudes and perspectives change toward our ability to train and diet. We like to make our own conclusions due to all of these new stresses and responsibilities. We adopt a new mindset to let ourselves off the hook a bit when it comes to losing weight, building muscle and maintaining our health.


Below are a few myths we tend to believe in our thirties and beyond when it comes to training, diet and health. Whether you are somewhat new to this whole fitness thing or have an impressive track record and need a little motivation, the list below can shed some light on some not so believable “truths.”


Squats are bad for your knees: When performed properly, squats (and most other multi-joint moves) can actually strengthen the knee joint. The perceptively harmless leg extension machine is the real culprit as it puts the knee joint in an extremely vulnerable position when done with a heavy amount of weight. The patella tendon specifically is singled out and stressed and is involved in lifting all that weight.  


Bench presses are bad for your shoulders: The bench press CAN hurt your shoulders when combined with ego. Ego lifters like to pile on the weight and impress each other with new feats of strength every time they approach the bench. Lighten the load, perform slow and controlled reps and use a moderate rep range. Avoid maxing out every session.


Testosterone decreases in your thirties: Yes it does, but you can head this off with, you guessed it, resistance training. Lifting weights will help you gain muscle, strength and spur testosterone naturally. It is the lack of activity, weight gain and stress that effect testosterone the most in your thirties. Of course this is all true when a solid diet is followed as well full of lean proteins, fruits, vegetables and healthy fats.


You naturally gain fat: When you were in your twenties I am sure you were going to college, working jobs on your feet and worked out more often. Now with all of those new responsibilities as a “grownup” you’ve ditched the gym, have a job where you sit more and are simply less active. Proper training, diet and just being more active daily will go far regarding keeping fat at bay.


You can’t lift heavy any more so you really can’t gain any real muscle: Heavy is a relative term. Sure, your DESIRE may no longer be to bench press 400 pounds or squat a small car, but you CAN build an appreciable amount of muscle and change your physique for the better. Adhering to a sound weight training and diet plan is all it takes to reshape things. You can reap those sought after results in your thirties and beyond!


What beliefs do you hold true and wish were different? What would you change about yourself if you had the right plan in place? 

Get Free Updates

  • Tish

    Having grown up playing various sports and being an overweight teenager and young adult I had a lot to learn. It has taken a lot of trial and error especially through a job that was shift work and long hours spent mingling with workmates, drinking and eating. Having kids too a backseat until my 30’s and with a knee reconstruction under my belt, shift work and kids something had to give or change. Leading up to my 40th I started to take more care and wanted to understand what I was eating and how to fuel my body right in order to create a leaner version of myself and be able to run around with my 3 kids. I am proud to say that having entered the 40’s late last year I am probably in the best physical shape of my life and eating purely to fuel my body and keep it healthy to ensure that I am around a long time for my little ones.

    • Brad

      That’s a great story – thanks for sharing!

  • Luis

    Totally agree with what you say Brad. As a 42 years old “grown man” I started to hit the gym constantly on March last year. I didn’t eat properly but I was working-out leaving my ego outside the door. I got all kinds of gains, my strength sky rocket and without noticing I was jumping from doing barbel curls with 40lb to 80lb, benching from 85lb to 150lb and leg press up to 700lb. If you train smart reaching failure each time you’ll be surprise how your body adapts to the new stimulus. This year I started to eat better, drink water as it is my job and soon starting to train consistently again after holidays. Thanks for inspire and motivate us Brad!

    • Brad Borland

      Hi Luis,

      Thanks so much and great job with your own motivation! Keep it going…

  • Highlanderclan

    Nice article! I’m 54 and decided about 5 months ago to get back in shape after 5 kids, desk job, etc. set up a nice little home gym in the garage and first went with Sagi’s Body Beast to remember what to do.
    I can say I’m now in probably the best shape of my life and EVERYONE is noticing. Got a long way to go but….I don’t think of my age when I hit the weights I just hit them hard as I can.
    Older folks…don’t think in terms of age, just do it! Eat right! Find a time EVERY day for some type of physical thing, even if it’s 30 minutes. The best method is the same time every day on schedule cause hey when you’re older life is schedule.
    I have 3 more workout plans scheduled before I get comfortable enough to do my own groove.
    Age does not matter…it’s the desire and ambition. Just starting out – get a plan, there are gazillions of them, and stick with it, come hell or high water. NO EXCUSES!
    I’m a disabled military vet, married, 5 kids, and the typical middle management desk job. If I can do it, YOU CAN!
    And once you look in the mirror and start seeing them gainz…yep, it’s worth it.

    • bradborland

      Thanks a ton!

  • Lifetime In Shape

    Many people have the same excuse for not working out: “I have no time”. Well I think it really starts here.
    Make up some free time a couple of hours a week for starts. No time to workout in the evening? Get up earlier and workout in the morning.
    Age is not an excuse, you just need to start working out.