In Your 30s? 7 Surefire Signs You Need to Get Moving

You know how it is, you hit 30 and all of a sudden things start to change. Your metabolism slows down, you start to notice a few more wrinkles, and you just don’t have the energy you used to. And it’s not just your imagination, science says there are some very real changes that happen to our bodies as we age.


But there’s no need to despair, there are plenty of things we can do to help offset the effects of aging, and one of them is exercise. Regular exercise has been shown to help improve our mental and physical health as we age, and it’s something we should all be incorporating into our daily lives.


If you’re not sure if you’re getting enough exercise, here are seven major red flags that you need to add more exercise into your 30s:


  1. You’re Always Tired


If you find yourself yawning all the time, struggling to get out of bed in the morning, or nodding off at your desk in the afternoon, it’s a sign that you need to get more exercise. A sedentary lifestyle is one of the major causes of fatigue, so adding even a moderate amount of exercise to your daily routine can give you a much-needed energy boost.


  1. You’re Gaining Weight 


If you’ve noticed that your clothes are starting to feel a bit tighter, it could be a sign that you need to get moving. Exercise is one of the best ways to keep your weight in check, so if you’re starting to pack on the pounds, it’s time to hit the gym or go for a jog around the block.


  1. You Have Trouble Sleeping 


If you’re finding it hard to fall asleep at night or you’re waking up frequently during the night, it could be a sign that you need to get more exercise. Exercise can help to regulate your sleep patterns, so if you’re struggling to get a good night’s rest, it’s time to get moving.


  1. You Have Aches and Pains 


If you’re starting to experience more aches and pains, it’s a sign that you’re not getting enough exercise. Exercise helps to keep our joints and muscles healthy, so if you’re starting to feel stiff and sore, it’s a good idea to add some extra activity into your day.


  1. You Can’t Do a Pushup 


If you can’t do a pushup, it could be a sign that you’re not getting enough exercise. Pushups are a great way to measure our upper body strength, and if you can’t do one it could be a sign that you need to add more exercise into your routine.


  1. You Can’t Run a Mile without Stopping


If you can’t run a mile without stopping, it’s a sign that you’re out of shape. Running is a great way to get cardio exercise, and it’s something that you should be able to do without too much difficulty. If you can’t run a mile, it’s a good idea to start working on your cardio by doing other exercises such as walking, biking, or swimming.


  1. Your Body Fat Percentage is Too High


If your body fat percentage is too high, it’s a sign that you need to lose weight. Having too much body fat can lead to health problems such as heart disease, diabetes, and high blood pressure. If you’re carrying around extra weight, it’s important to start working on losing it. Exercise is a great way to burn calories and get rid of excess body fat.




If you’re in your 30s and you’re not exercising regularly, you should definitely consider adding more physical activity to your routine. There are several benefits to exercising in your 30s, including reducing your risk of chronic disease, improving your mental health, and helping to keep your weight in check.


So, if you’re looking to improve your health and well-being, make sure to add some exercise into your weekly routine. And, if you need some help getting started, there are plenty of resources available to help you get on the right track.

If you’re interested in strength training and other forms of physical exercise, The Fit Factor PT is the best place to start. We provide one-on-one fitness training sessions that are specifically tailored to your individual fitness goals. With our custom fitness programs, you can be sure that you’re getting the most out of your workouts and seeing the results that you want. Contact us today to get started!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley