How Your Contribution Rate Stacks Up Against Others Your Age

If you’re in your 30s, chances are you’ve asked yourself: “Am I saving enough for retirement?” Between mortgages, child care, and student loans, it can be hard to find enough to take care of your future self. Yet, this decade is pivotal: the earlier you save, the more compounding returns work in your favor. 

According to Fidelity and Vanguard, the average 401(k) balance for people in their 30s in 2025 ranges from about $74,000 to $103,000, while the median balance is closer to $22,000 to $40,000, a reminder that most savers are still building momentum.​

Why Your 30s Matter So Much

Your 30s represent a financial crossroads. This is the decade when income typically grows steadily, and every additional dollar saved can multiply by retirement age through the mathematical snowball effect of compounding. Missing out now could mean working much harder in your 40s and 50s to catch up later.

R.J. Weiss, a certified financial planner (CFP) and CEO of Ways to Wealth, told Investopedia that these years often mean you’ll have competing priorities like kids, home expenses, and even caring for aging relatives. But consistency pays off in the long term. Meanwhile, you should try to pocket any raises and one-off lump sums you receive.

“One of the most important positions you can put yourself in during your 30s is the ability to save your raises. If you put 50% of every raise toward savings and the other 50% toward lifestyle, you could hit a 20% to 30% savings rate by your 40s,” Weiss said.

How You Compare to Others

Recent data shows that many workers in their 30s are saving what they can, even amid economic ups and downs:

• Fidelity’s second quarter, 2025, analysis found millennials (ages 28 to 43) have an average 401(k) balance of $74,800, up from earlier in the year.​
• Vanguard reports a median balance of $16,255 for workers 25 to 34 and $39,958 for those 35 to 44.
• The Transamerica Center for Retirement Studies zeroed in on those with middle-class incomes ($50,000 to $199,000), finding they had about a median of $65,000 saved among their household retirement accounts.
• On average, 30-something savers contribute 11% to 13% of their pretax income, including employer matches, toward their savings.

That leaves plenty of savers behind the curve, but the takeaway isn’t shame if your savings are below the figures above—by definition, many people are below the median figures.

How To Boost Your Contributions

If you’re falling short of the 15% goal, the good news is that there are things you can do to build momentum:

• Capture your full employer match: If you have a workplace retirement plan where the employer contributes extra to your retirement savings, try to contribute enough to get the maximum match. That’s free money—don’t leave it on the table.
• Consider a Roth IRA: Tax-free withdrawals in retirement can give you more control over your future tax bill.
• Automate increases: Set your plan to increase contributions by 1% each year, so it doesn’t feel like it’s cutting too much from what you need for household expenses and the like.

Michael LaCivita, CFP at Domain Money, said that even small, automated increases can have an outsized effect. “If you raise your 401(k) contribution by just 2% to 3% each time you get a raise, you’ll capture that additional income in tax-deferred growth,” he said. “Setting automatic contributions to a brokerage account and investing in low-cost ETFs [exchange-traded funds] can further accelerate long-term wealth building.”