I tried this SWEAT ‘Strength in 30’ fitness plan — here’s my verdict

If there are two things I wish I’d learnt earlier in my strength training journey, they would be 1) you don’t need to spend an hour plus in the gym to see results, and 2) the biggest progress comes when you follow a program that actually fits your goals and not someone else’s.

One workout app that really speaks to both these points is the SWEAT app. If you don’t know it yet, you can get to know it in our full SWEAT app review. In short, it’s a women-focused fitness app packed with programs designed to meet you where you’re at, whether that’s building strength, toning up, or getting back into a routine.

One of its newer programs, Strength in 30, is built around a simple idea: effective, structured strength training in just 30 minutes.

What is the Strength in 30 program?

The Strength in 30 program includes three weekly strength workouts that you can do at home or in the gym. The app lets you select the equipment you have access to, then builds your workouts around that. There’s no need to worry about not being able to complete a session because you’re missing a piece of kit, which has definitely been a bugbear with other programs I’ve tried.

As mentioned, the workouts are designed to last 30 minutes and are efficient and high-impact. That said, having tried the program myself (mostly in the gym), they can run over once you factor in setting up equipment or waiting around if it’s busy. Slightly annoying, yes, but hard to avoid in a public gym.

What I will say is that the workouts feel well thought out. Unlike other plans I’ve tried, there aren’t a million different exercises crammed in. Each session includes seven exercises, and not all of them require equipment, so there’s less faff, and it’s easier to stay on track and not feel overwhelmed halfway through.

The weekly split rotates between lower body, upper body, and full body, so nothing gets neglected. Each workout starts with some bodyweight or banded activation work to get the right muscles firing, then moves into the meatier exercises, before finishing with a short stretch.

What’s it like to follow?

At its core, this program is about building strength in a way that feels manageable. You’re gradually increasing the weight you lift, repeating key movements often enough to improve your technique, and building confidence in the gym along the way.

You’re also supporting muscle growth, improving overall strength, and helping things like bone density and joint health, all without needing to spend hours of your time working out.

In my experience, three workouts a week is very doable, especially when each one only takes 30 minutes. There’s no need to commit every day, and they’re quick enough to squeeze in before work, during lunch, or in the evening.

This kind of structure works particularly well if you’re someone who wants results but doesn’t want your entire routine to revolve around the gym. It fits around your life, rather than the other way around.

Why it works

At its core, this program is about building strength in a way that feels manageable. You’re gradually increasing the weight you lift, repeating key movements often enough to improve your technique, and building confidence in the gym along the way.

You’re also supporting muscle growth, improving overall strength, and helping things like bone density and joint health, all without needing to spend hours of your time working out.

In my experience, three workouts a week is very doable, especially when each one only takes 30 minutes. There’s no need to commit every day, and they’re quick enough to squeeze in before work, during lunch, or in the evening.

This kind of structure works particularly well if you’re someone who wants results but doesn’t want your entire routine to revolve around the gym. It fits around your life, rather than the other way around.

How much does it cost?

If you fancy giving Strength in 30 a go, you’ll need to download the SWEAT app and sign up for a subscription. The monthly plan costs $24.99, while the annual option is $134.99, which works out at around $11 a month.

There’s also a 14-day free trial (and currently a 20% discount), which makes it easy to test it out first. And if Strength in 30 isn’t quite your thing, there are 60+ other programs in the app, from Barre and HIIT to ab-focused plans, so you’re not short on options.

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