Starting a fitness journey can feel daunting — and staying consistent can be even more challenging. For many, the biggest hurdles are finding the time and motivation to keep going; a busy schedule or lack of accountability can easily hinder progress.
Committing to a fitness challenge isn’t easy either, as it’s likely more exercise and focus on healthy habits than you’re currently doing — but that’s the point. An expert-designed program that pushes you outside your comfort zone and holds you accountable may be just what you need to achieve lasting healthy habits. By committing to something challenging and in-depth, you can experience firsthand what’s possible when you dedicate yourself to your health and fitness goals.
For those looking for solid support and a simple plan to kickstart a regular fitness routine, Life Time now offers 30 Strong — the newest challenge available at the club and in the Life Time app.
To learn more, we asked Danny King, Master Trainer and director of performance and recovery at Life Time, to tell us about this new program.
Life Time | What is the 30 Strong Challenge?
Danny King | The 30 Strong Challenge is a 30-day initiative focused on building healthy habits by emphasizing key fitness and nutrition basics, leading to sustainable and lasting transformation.
The program kicks off with a 50-minute consultation with a Dynamic Personal Trainer in which you’ll discuss your goals for the challenge and beyond. From there, you’ll follow a daily plan in the Life Time app, and track your workouts, nutrition, and other healthy habits.
You’ll also receive a “Get Started Guide” that includes detailed explanations of each habit, tips for how to stay on track, and relevant resources available to you within our clubs. Participants can also qualify for prizes throughout the challenge.
Everyone who participates in the 30 Strong Challenge will start and stop the challenge on the same days. You’ll feel the energy in the clubs and know there are others in the Life Time community who are going through it with you.
The program is complimentary for all members, though only club members will have the option to kick off the challenge with a Dynamic Personal Trainer; digital members will have access to the 30 Strong virtual coaching team in the Life Time app.
LT | Why does the program last 30 days?
DK | Healthy habit formation takes time — often 30 days or more. A 30-day period provides a structured timeframe that is long enough to establish new routines but short enough to keep you focused and motivated. This approach can help you see real progress and build the momentum needed to continue your healthy habits beyond the challenge.
LT | Why should I participate?
DK | The 30 Strong Challenge is designed for anyone ready to kick-start or enhance their healthy-living routine — with an emphasis on pushing your limits. This is your chance to test your potential and see what you can achieve in just 30 days.
While the program requires commitment and discipline, you’ll be more successful in making lasting changes with the guidance of our trainers and the support of a community that’s equally dedicated to the challenge. Plus, the sense of accomplishment and progress you’ll achieve in a short timeframe will motivate you to continue on your path to wellness.
LT | What does the 30-day plan look like?
DK | The plan includes both nutrition and movement goals for 30 days.
For nutrition, you’ll aim for the following:
– 30 or more grams of protein at each meal: A minimum of 30 grams of protein per meal is one of the top ways to transform your nutrition, stabilize your energy, curb cravings, and improve your body composition.
– Drinking half your body weight in ounces of water daily: Optimal hydration is crucial for energy, detoxification, hormone balance, joint support, and more.
– Eliminating alcohol: Alcohol has almost as many calories per gram as dietary fat — and without any nutritional benefit. Cutting this out can support better digestion, clearer thinking, and your overall well-being.
For movement, you’ll complete the following:
– One programmed workout per day: We’ve designed a 30 Strong in-app workout program to help you adopt a consistent approach to exercise. Each week, you’ll complete three strength training workouts and three cardio workouts with one day of rest built in.
– 30 minutes of additional movement per day: Even if you exercise for an hour each day, it’s still possible to be considered sedentary if you’re not moving much in the other 23 hours. This extra 30 minutes of activity could include stretching, yoga, walking, or anything that gets you up and moving. You can either choose to add the full 30 minutes to your routine or break it up throughout the day.
LT | What is the importance of recovery during this challenge?
DK | Self-care and recovery are essential for a balanced lifestyle, especially during the 30 Strong Challenge. These practices help reduce muscle soreness, prevent injuries, and enhance flexibility. Four of the seven habits during the 30 Strong Challenge are anchored in supporting recovery: Daily self-care activities, ramping up protein and hydration, and getting seven or more hours of sleep per night are all crucial for your overall progress.
One of the daily habits is scheduling 15 minutes or more of self-care, which can include various activities to help your body and mind recover. Here are some suggestions:
- Schedule a Dynamic Stretch session to have a professional stretch specialist assist you with opening wider ranges of motion and postures.
- Do 15 to 30 minutes of stretching or light yoga on your own.
- Visit the recovery space in your club and use our top-notch recovery equipment including Normatec devices and CryoLounge chairs.
- Use a foam roller to relieve tight areas.
- Sit in the sauna (for no longer than 30 minutes).
- Use a cold plunge tub (start at 30 seconds and gradually increase to three to five minutes).
- Book a massage or facial at the LifeSpa.
- Do a meditation in the Life Time app.
LT | Do I need to work with a Dynamic Personal Trainer?
DK | You do not need to work with a trainer to participate in the 30 Strong Challenge, but it is recommended. A Dynamic Personal Trainer can keep you motivated and ensure you reach your daily goals during the challenge and beyond. For everyone, the program includes one 50-minute session with a trainer to discuss your goals and develop the best plan for your individual success.
LT | How can I win prizes?
DK | You’re eligible for weekly prizes by participating in the 30 Strong Challenge via the Life Time app. As you complete your habit tracker in the app each week, you’ll be entered in a drawing. Winners for the challenge will be selected weekly, and once you’ve completed your digital habit tracker for all 30 days, you’ll be entered in our grand prize drawing.
If you work with a Dynamic Personal Trainer during the challenge, you’ll also have an opportunity to win an exclusive grand prize.
LT | I’m ready to go! How do I sign up? Is there a cost?
DK | The challenge is free! Register in the Life Time app, or you can sign up at the Dynamic Personal Training desk at your club. We can’t wait to see you! The challenge kicks off September 28 and officially starts on October 2.
