Spring Clean Your Fitness Routine – What to Ditch & What to Keep
Spring’s in the air, the days are getting longer, the Sun has started to show it’s face after what feels like a long winter and suddenly we’re feeling the urge to clean out the kitchen drawers, throw away mismatched Tupperware (where do all the lids go), and maybe—just maybe—look at what’s been collecting dust in our fitness routine too.
Because let’s be honest: routines are brilliant until they’re not. What starts as a solid plan can quietly turn into a rut, and before you know it, your workouts are feeling more “meh” than “fuck let’s do this.”
So, if you’re 30+ and wanting to feel stronger, fitter, and more energised—not just for summer, but for life—it’s could be time for a little fitness spring clean.
What to Ditch
- The “More is Better” Mentality
We’ve all been there—believing that more workouts, more sweat, and more soreness equals better results. But let’s be real: after 30, your body really appreciates smart training over brutal sessions. Let’s be honest your body at any age will appreciate it. Quality beats quantity every time. If you’re smashing five HIIT classes a week and still feeling wrecked or not progressing, it’s time to reconsider your life choices and have a word with yourself.
Swap in: Structured training that includes proper recovery. Two to three well-designed strength sessions + daily movement (dog walks, bike rides, and garden dancing (not wine induced) = being bloody brilliant.
- Random Workouts from Social Media
If your current plan involves saving random Instagram workouts and hoping for the best… it might be time to upgrade. Cookie-cutter workouts often miss your needs—whether that’s mobility, strength, or simply consistency.
Swap in: A progressive training plan that meets you where you’re at. Bonus points if it includes real humans to train with and a coach who actually knows your name.
- Chronic fad diets.
Still flirting with the fad diets? Your body’s smarter than that. Chronic under-fuelling messes with your metabolism, energy, muscle retention, mood, and even your immune system. It’s not sustainable—and frankly, it’s not fun.
Swap in: More protein, smarter meals, and fuelling to train, not just survive. Want to drop body fat? Start with habits first, not starvation. There is a time and a place to be aggressive in the diet but make sure you have a coach there who knows how to do this and makes sure you are still getting what you need to function through it.
- All or Nothing Thinking
“I missed Monday’s workout so this week’s a write-off.” Nah mate, we’re done with that. Life’s busy. Kids, work, knees that click for no reason… the goal is consistency, not perfection.
Swap in: The “some is better than none” mindset. Missed a workout? Cool, move on. Walked instead of lifted? Still a win.
What to Keep (and Double Down On)
- Strength Training
This isn’t optional, it’s essential. Especially as we age. Lifting weights builds muscle, protects your joints, boosts metabolism, and keeps you feeling useful when you need to open jam jars or carry bags of compost. Plus, let’s be honest—it feels bloody great.
Aim for 2-4 sessions per week, focused on progressive overload, good form, and moving well.
- Group Training or Training with a Coach
Community and accountability are massively underrated. Left to your own devices, motivation dips. But in a group setting—where you’re supported, laughed with, and maybe even gently convinced into doing that last set—it all just works better.
Training with others is proven to improve consistency and results. Plus, it makes fitness feel less like a chore and more like a fun club with sweat.
- Daily Movement
Gym workouts are fab, but they’re a small part of the big picture. What you do outside of the gym—steps, mobility, standing up regularly, dancing to the Prodigy in the kitchen—matters more than you think.
Keep those steps up. Park further away, take walking meetings, play with your dog or your kids. It all adds up.
- Recovery (Yes, It Counts!)
Sleep, stress management, hydration, mobility work—boring? Maybe. Crucial? Absolutely. Your gains don’t come during your workout. They come after, when your body recovers and rebuilds.
Prioritise 6-8 hours of sleep, stay hydrated, and stretch like you mean it (especially those hips—you know the ones).
Final Thoughts
Spring is the perfect time to reassess, reset, and shake off anything that’s no longer serving you. Your fitness journey doesn’t need to be extreme—it just needs to be yours. Sustainable, enjoyable, and tailored to your life as it is right now.
So ditch the bullshit, keep the good stuff, and if in doubt—train smart, eat well, sleep lots, and surround yourself with people who cheer you on.
Need help shaking things up? Come chat to us at The Fox Den —we’ll help you spring clean your routine, no bleach required.
