Strength Training in Your 30s: Build Muscle, Protect Metabolism, Prevent Injury

Two to four full-body sessions per week are ideal. If life is hectic, two focused sessions still maintain and build strength. Ensure progressive overload and hit all major movement patterns.

Yes, when technique and progression are appropriate. Build up with ramp-up sets, keep most sets at RPE 7–9, and progress gradually. If a joint protests, adjust range or variation and reduce load until form is solid.

You don’t need it, but 3–5 g/day is a well-supported, safe aid for strength, performance, and muscle recovery. It’s helpful for busy schedules because it boosts training quality without adding time.

Aim for roughly 1.6–2.2 g/kg/day, distributed across 3–4 meals (~0.3–0.4 g/kg per meal). Total daily protein matters most; timing helps but is secondary to consistently meeting your daily target.

Separate heavy lifting and intense cardio by several hours or alternate days. Zone 2 cardio pairs well with strength; keep sprint intervals away from heavy lower-body days. Prioritize sleep and nutrition to support both.