How to Balance Fitness with a Full-On Job in Your 20s and 30s

Between work deadlines, long commutes, and trying to have some sort of social life, finding time for fitness can feel impossible. For many women in their 20s and 30s, it’s not motivation that’s missing — it’s balance. You want to feel stronger, healthier, and more confident, but without adding more stress to an already full schedule.

The truth is, you can have both — a career you’re proud of and a fitness routine that works for you. It just takes a smarter, more flexible approach.

Here are some of my favourite tips to help you find that balance:

1. Treat your workouts like meetings
You’d never skip an important meeting at work — so why treat your health any differently? Schedule your workouts in your calendar and protect that time. Even 30–45 minutes a few times a week can make a huge difference when you stay consistent.

2. Focus on structure, not perfection
Trying to train five or six times a week while working full-time can quickly lead to burnout. Instead, aim for a balanced routine that’s sustainable — for most of my clients, that’s three to four strength sessions a week with movement built into their days (walks, stretching, or short at-home sessions).

3. Plan your week in advance
Sunday planning makes all the difference. Look at your work schedule, social plans, and energy levels, and fit your workouts around your life — not the other way around. I often help clients map this out so they can stay consistent without feeling overwhelmed.

4. Prioritise recovery and rest
You can’t pour from an empty cup. Sleep, hydration, and proper nutrition are just as important as the workouts themselves. When you fuel your body right, you’ll perform better — in and out of the gym.

5. Remember your “why”
There will always be busy weeks, cold mornings, or stressful workdays. Having a strong reason behind your goals — whether it’s feeling confident, improving energy, or building routine — will keep you showing up when motivation dips.

Balancing fitness with a demanding job isn’t about having more time; it’s about using the time you have intentionally.

That’s exactly what I help my clients with through online coaching — building sustainable fitness routines that fit their lifestyles. I specialise in body recomposition and long-term transformation, helping women reach their goals without giving up the things they love. Together, we plan not just workouts and nutrition, but how to make fitness part of your life for good.

💬 Want help finding your balance?
Let’s build a plan that works with your schedule, not against it.