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 offers 30 Strong — a complimentary 30-day challenge available at the club and in the Life Time app designed to reset your habits and help you build momentum this fall.
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, nutrition and recovery basics, leading to sustainable and lasting results.
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 daily workouts and habits in the Life Time app, track your progress, and receive coaching support through weekly emails and podcast episodes. You’ll also receive a “Get Started Guide” with tips for each habit and strategies to stay on track. Participants who check off all daily habits in the app are eligible for weekly and grand prize drawings.
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 and available for full-access members.
LT | Why does the challenge 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 | This program is for anyone who wants to reset their routine and feel better, stronger, and more consistent with their healthy-living habits. It’s designed to challenge you — but also gives you the tools and support needed to succeed.
Last year, participants of the 30 Strong Challenge reported powerful results. Here are just a few examples of comments that were shared:
- “According to my InBody results, I’m down over 2 percent body fat and 12 pounds. I’m more focused at work and at home.”
- “The encouragement from my trainer helped me stay on track — especially on days when I felt like giving up.”
- “The seven daily habits kept me motivated. I’ve developed great habits that I’m excited to bring into the new month and years ahead.”
LT | What makes this year’s challenge unique?
DK | We’ve refreshed the habits and workouts to give members even more flexibility. For workouts, you can choose your own path from the following options:
- Train with a Dynamic Personal Trainer
- Join a class at your club
- Select an on-demand workout
- Follow one of our pre-built 30 Strong workout programs in the app
We also added a new daily habit: spending at least 15 minutes in nature. Time outside has proven benefits for mental clarity, stress reduction, and recovery. It’s a powerful complement to the movement, sleep, hydration, nutrition, and self-care daily habits.
LT | What does the 30-day plan look like?
DK | The plan includes movement, nutrition, and lifestyle goals for 30 days. Each day, you’ll track these habits in the Life Time app. Together, they’re designed to give you structure, balance, and momentum:
1. Complete one daily workout
2. Get at least 8,000 steps
3. Spend at least 15 minutes in nature
4. Eat 30 or more grams of protein at each meal
5. Drink half your body weight in ounces of water
6. Eliminate alcohol
7. Get 7 or more hours of sleep
8. Spend 15 or more minutes on self-care or recovery
Movement
Your daily workout is flexible: train with your Dynamic Personal trainer, take a class at your club, press play on an on-demand session, or follow one of our pre-built 30 Strong programs in the app. Whether you prefer a single structure or mixing it up, the goal is consistency. You’ll also aim for 8,000 steps per day to increase daily activity as well as to help regulate your blood sugar and support healthy circulation.
Nutrition
Nutrition is considered the foundation of results. Aiming for 30 grams of protein at each meal helps stabilize energy, curb cravings, and support lean muscle. Drinking half your body weight in ounces of water keeps you hydrated for optimal energy and recovery. Eliminating alcohol for 30 days helps improve digestion, sleep, and overall well-being.
Lifestyle & Recovery
Recovery is just as important as movement. Five of the eight habits — protein, hydration, sleep, self-care, and time in nature — directly support restoration. These practices can help reduce soreness, prevent injuries, and help you recharge mentally and physically.
Your self-care or recovery time could look like booking a Dynamic Stretch session, using the recovery equipment in your club, rolling out tight areas with a foam roller, taking a sauna or cold plunge, or doing a guided meditation in the Life Time app. Spending 15 minutes in nature adds an extra reset, helping to reduce stress and improve focus.
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 day, 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.
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 October 2 and officially starts on October 6.
