Football Fitness Over 30 – How I Stay Sharp and Injury-Free

CREATED BY: The Non-League Network

Intro

Turning 30 hit me hard — recurring injuries started creeping in, and suddenly my body wasn’t bouncing back like it used to.

I’ve had to rethink how I train, recover, and look after myself. And what I’ve found works? Less ego, more strategy.

1. Focus on Form, Not Weight

I used to chase big lifts, thinking heavier meant stronger.
Now I use lighter weight, concentrate on proper form, and feel my muscles actually working.
The result? More strength, less pain, and fewer niggles.

2. Stretching and Mobility Are Non-Negotiable

I can’t stress this enough — stretching, foam rolling, yoga, and mobility flows are no longer optional.
They keep my hips, hamstrings, and lower back moving smoothly and drastically reduce injury risk.

3. Smart Cardio

4. Recovery Comes First

Sleep 7–9 hours. Hydrate properly. Listen to your body.
I’ve learned that missing one recovery session is far worse than skipping a workout.

5. Nutrition and Anti-Inflammatory Foods

I stick to lean protein, complex carbs, and healthy fats — and I’ve started adding berries, nuts, and oily fish to my meals.
It keeps me fueled and helps my muscles repair faster.

Bottom Line:

Over 30 doesn’t mean slowing down. It means training smarter, listening to your body, and prioritising mobility and recovery.

By focusing on form, mobility, and proper recovery, I’ve stayed match-ready, reduced injuries, and still feel dangerous on the pitch — even after 30.