Sometimes, the most simple approach is the most effective. Before delving into the intricacies of training, it’s best to find a routine that you’re able to stick to consistently, otherwise progress can stall and motivation can fade. That’s why former Wales rugby international and SW7 Academy coach Sam Warburton devised a brutally effective but simple plan for people over the age of 30 who are looking to get fit.
It’s a plan the 37-year-old initially developed for himself, as he searched for an approach that would help him manage his body post-rugby career alongside family life and work commitments. But after realising others were dealing with similar pressures – despite not having played professional sport – Warburton has since shared the plan on social media.
‘Originally, I didn’t build this programme for anyone else, I built it for me,’ he says. ‘Busy work life. Three young kids. A body that’s taken its fair share of knocks from rugby. I needed something that actually fit around my life, not something that added more stress to it.
‘And then I realised – most people my age are in exactly the same position (whether you played sport or not). Time poor. Dealing with new aches and pains. Still wanting to feel fit, strong, and capable.’
Simple Rules for Staying Fit Over 303x strength sessions a weekOptional aerobic sessionSleep 7-9 hoursEat fruit, vegetables and whole foods 80% of the timeEat high protein
It might not seem like much, but efforts compound over time and will soon lead to real, noticeable progress. There’s great simplicity to it, too – rather than aiming to complete an ambitious amount of workouts each week and invariably failing, Warburton’s approach keeps things achievable without piling mountains of pressure on.
‘Nothing excessive,’ Warburton explains. ‘Nothing unrealistic. Just a plan built around consistency, recovery, and sustainability.’
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Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_