7 essential fitness tips for your 20s

7 essential fitness tips for your 20s

The 20s are a time to explore, experiment and follow your passions. But they're also a time to become more sensible about your fitness habits, because what you do now is an investment in your future heath. 

Here are 7 fitness tips that you should follow now - your future self will thank you for it:


Whether you’re into lifting heavy weights or bodyweight training, strength training is the number one fitness habit you should start including now.

It increases bone density, reduces injuries, boosts performance, zaps calories, helps ward off diabetes. And it makes you look great!


Most people still don’t drink enough water. Learn to love the H20 taste early in life for a habit you’ll never regret. You'll boost concentration, have more energy and feel your performace improve. You only need between 1.5 to 2 litres a day.

Here's a challenge - down a glassful every time you check your phone and watch those millilitres clock up!


Too many people think flexibility work isn’t as important as the other stuff. But seriously, it’s such a crucial part of overall fitness you need to make good stretching exercises part of your before and after fitness routine from now on.

You will massively lower your risk of injuries, increase your range of motion, prevent muscle soreness, improve your posture and performance, and even help relieve stress.


Before you focus on increasing the amount of weight you lift or how fast you run, take some time to learn proper technique.

This will greatly reduce your injury risk and improve your progress whether you’re doing sit ups, weight training or hula hooping.

Take advantage of personal trainers or class instructors and ask as many questions as you can. You paid – you get to do the moves right!


You have a lot of energy in your 20s, but this doesn’t mean your muscles don’t need recovery time. Avoid the temptation to workout 7 days a week.

Build in rest days and stick to them. You will still get amazing results whilst avoiding injury and premature damage to your body.


Stress comes at us from all angles in our 20s and it doesn’t settle down as you get older! Figure out what stresses you out and learn how to manage it before it damages your body. Be aware as you can of your tendencies to expend energy on negative emotions or people who drain you. Once you give up fighting what should be ignored, you will free up all that energy for the good stuff!


Avoid a training rut and explore new fitness activities. If you stick to the same old routine over and over again you will hit a plateau. So experiment.

Enjoy running? Try out a high-energy kickboxing class.

If you’re a devout bodybuilder, how about a cardio-boosting spin class?

Whatever it takes to move your body in different ways every week, get out and do it.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Frank H.
29 September 2015

Frank H.

I could have used some of these in my 20s but then they're still useful now many years later, with a little more rest thrown in maybe.

Matthew C.
27 September 2015

Matthew C.

Stress is a big one whatever age you are and one that I think is the trickiest thing to master, if you ever can. People don't realise how much damage it can do.

Emma C.
25 September 2015

Emma C.

I'm only just out of my 20s but i wish I had mixed up my exercise and did more strength training. All I did at the gym was the treadmill and other cardio machines - what a waste!

Mike D.
25 September 2015

Mike D.

These are great fitness tips for any age. But thankfully I was pretty info fitness in my 20s anyway, though definitely didn't drink enough water - lol !

Sarah L.
25 September 2015

Sarah L.

slightly too late for me - but I see no reason why I shouldn't continue with these top tips!

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