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A 401(k) can be a great way to save for retirement on a pre-tax basis, while enjoying the added benefit of an employer match. But it can be hard to know if you’re saving enough. You might be wondering, How much should I have in my 401(k) at 30? A common rule of thumb is to have at least one year’s salary saved in your 401(k) by the time you turn 30.

Your actual 401(k) balance, however, may be higher or lower depending on when you started saving, how much of your salary you defer into the plan, and the amount your employer matches. We’ll break down the average target balance for workers from age 25 to 65, and what to do if you’re not quite hitting that goal.

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How Much You Ideally Have Saved for Retirement

It’s never too early to ask “am I on track for retirement?” The sooner you do, the more time you’ll have to catch up if you’re falling short. Just know that the answer can be a moving target, depending on a number of variables.

First of all, your retirement savings objective will depend largely on your retirement goals. Someone who wants to retire at 50 is going to need a much larger nest egg by age 30 than someone who plans to wait until age 70 to retire.

Many other factors also come into play. By way of example, let’s calculate the 401(k) savings for one 30-year-old professional woman. Retirement experts often recommend saving 10% to 15% of your income in a workplace retirement plan each year. Following that advice, our hypothetical saver:

•   starts contributing to her plan at age 25.

•   defers 10% of her $60,000 salary annually for five years.

•   earns a 7% annual rate of return — a pretty average rate of return on 401(k) investments.

•   benefits from an employer match of 50% of contributions, up to 6% of her salary.

By age 30, our professional would have $46,539 saved in her 401(k). This is a great start. However, you can see how her balance might be significantly higher or lower if we changed up one or more details. For instance, by contributing 15% of her pay instead, she’d have $64,439 on her Big 3-0. On the other hand, if she started saving later, earned a lower rate of return, or enjoyed a less generous employer match, her balance could be lower.

Bottom line? How much you should have saved in a 401(k) by age 30 (or any other age) is subjective. It varies based on where you’re starting from and how aggressively you’re saving each year.

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How Much Do You Need to Retire

While you might hear financial experts say that you need $1 million or even $2 million to enjoy a comfortable retirement, that’s a guideline rather than a set-in-stone number. The amount you’ll need to retire can depend on:

•   How long you plan to continue working

•   When you anticipate taking Social Security benefits

•   Your desired lifestyle in retirement

•   How much you expect to spend on basic living expenses in retirement

•   Whether you have a spouse or partner

•   Whether you anticipate needing long-term care at some point

Assessing your personal retirement goals can help you come up with a realistic number that you should be targeting. It’s also helpful to consider how things like changing health care needs, increases (or cuts) to Social Security and Medicare, and inflation may impact the dollar amount you need to save and invest to avoid falling short in retirement.

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Average and Median 401(k) Balance by Age

Looking at the average savings by age can give you some idea of whether you’re on track. Just keep in mind that your progress and savings should match up with your specific goals.

Age	Average Account Balance	Median Account Balance
Under age 25	$6,264	$1,786
25 to 34	$37,211	$14,068
35 to 44	$97,020	$36,117
45 to 54	$179,200	$61,530
55 to 64	$256,244	$89,716
65+	$279,997	$87,725

Using a chart like this can make it easier to see where you are on the savings spectrum. So if you’re wondering “how much should I have saved by 40?,” for example, you can see at a glance that the average 40-something has close to $100,000 in retirement savings.

Remember that average numbers reflect outlier highs and lows, while the median represents where people in the middle of the pack land. Between them, median can be a more accurate or reliable number to measure yourself against.

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Tips to Save for Retirement

Enrolling in your 401(k) is one of the easiest ways to begin building retirement savings. Your employer may have enrolled you automatically when you were hired. If you’re not sure, contact your HR department. You can also check your default contribution rate to see how much you’re contributing to the plan.

It’s a good idea to contribute at least enough to get the full company match if one is offered. Otherwise, you’re leaving free money on the table.

If you’re worried you’re not saving enough, consider supplementing your 401(k) with an Individual Retirement Account (IRA).

An IRA is another tax-advantaged savings option. You can open a traditional IRA, which offers the benefit of tax-deductible contributions, or a Roth IRA. With a Roth IRA, you can’t deduct contributions, but qualified withdrawals are 100% tax-free.

Not sure how to start a retirement fund? It’s actually easy to do through an online brokerage. You can create an account, choose which type of IRA you want to open, and set up automatic contributions to start building wealth.

How Much Should You Contribute to Your 401(k) Per Year

The amount you should contribute to your 401(k) each year should reflect your retirement savings goal, how many years you have to save, and your expected annual rate of return.

When deciding how much to save, first consider your budget and how much of your income you can commit to your 401(k). Next, look at the amount you need to contribute to get the full company match. You can then plug those numbers, along with your salary, into a 401(k) calculator to get an idea of how likely you are to hit your retirement savings goal.

For instance, you might figure out that you need to save 15% of your pay each year. But if you’re not making a lot yet, you might only be able to afford saving 8% each year. So what do you do then? A simple solution is to increase your contribution amount each year and work your way up to the 15% threshold gradually.

Example of Impact of Compounding Interest on Retirement

Does it matter when you start saving for retirement? Yes, and in a big way, thanks to compounding interest. Compound interest is the interest you earn on your interest. The longer you have to save and invest, the better. In fact, the best way to build wealth in your 30s is simply to continue contributing what you can to your retirement savings, and then let it sit there for a few decades.

Going back to the 401(k) example mentioned at the beginning, someone who starts saving 10% of their pay at age 25 and earns a steady 7% rate of return would have just over $1.6 million saved for retirement by age 65. That assumes they earn the same $60,000 throughout their career. If they were to get a 2% annual raise, their 401(k) balance would be over $2 million by the time they retire.

Now, assume that same person waits until age 35 to start saving. Even with a 2% annual raise, they’d have just $938,897 saved by age 65. That’s still a decent chunk of money, but it’s far less than they would have had if they’d gotten an earlier start. This example illustrates how powerful compounding interest can be when determining how much you’ll end up with in retirement.

Don’t Panic If You’re Behind on Saving

Having a lot of money in your 401(k) by age 30 is great, but don’t feel bad if you’re not where you need to be. Instead of fretting over what you haven’t saved, focus on what you can do next to increase your savings efforts.

That can mean:

•   Increasing your 401(k) contribution rate

•   Opening an IRA to go along with your 401(k)

•   Choosing low-cost investments to minimize fees

•   Investing through a taxable brokerage account

What if you have no money to invest? In that case, you might need to go back to basics. Getting on a budget, for example, can help you rein in overspending and find the extra money that you need to save. A free budget app is a simple and effective way to keep tabs on spending and saving.

The Takeaway

How much you should have in your 401(k) at 30 isn’t a simple number that applies to everyone. Your savings goal depends on a number of factors, such as your anticipated retirement age, when you started saving, your rate of return, and so on. Many retirement experts recommend saving 10% to 15% of your salary in a tax-advantaged retirement plan. From there, compounding interest over a long period of time will multiply your earnings. The bottom line is to save as much as you comfortably can.

Retirement planning starts with getting to know your spending habits and budget. If you’re not using a budget app yet, then a money tracker like SoFi Insights may be just what you need. Insights tracks all of your money in one place for free. You can track spending, get financial insights, and even monitor your credit right from your mobile device.

Download the Insights app and take control of your money.

FAQ

What is the average 401(k) balance for a 35-year-old?

The average 401(k) balance for a 35-year-old is $97,020, according to Vanguard’s How America Saves report. Average 401(k) balances are typically higher than median 401(k) balances across all age groups, as they reflect higher and lower outliers.

How much will a 401(k) grow in 20 years on average?

The amount that a 401(k) will grow over a 20-year period can depend on how much someone contributes to the plan annually, how much of that contribution their employer matches, and their average rate of return. Someone who saves consistently, increases their contribution rate annually, and chooses investments that perform well will likely see more growth than someone who saves only the bare minimum or hands back a chunk of their returns in 401(k) fees.

What is a good 401(k) balance at age 30?

A good 401(k) balance by age 30 is at least one year’s worth of salary. So if you make $75,000 a year you’d ideally want to have $75,000 in your retirement account. Whether that number is realistic for you can depend on how much you earn, when you started saving in your 401(k), and your rate of return.

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A 401(k) can be a valuable part of a retirement savings plan. But how much should you have saved in your 401(k) at different ages or career stages?

Charting the average 401(k) balance by age can help put your own savings in perspective. Seeing what others are saving in their 20s, 30s, 40s, and beyond can be a useful way to gauge whether you’re on track with your own retirement plans and what else you can do to maximize this critical, tax-deferred form of savings.

Keep reading to learn about these possible benchmarks and smart ways to handle common savings challenges people may face at different phases of life. After all, the point isn’t to see whether you measure up but to ensure you keep progressing toward your retirement goals.

Average 401(k) Balance by Age Group

Pinning down the average 401(k) account balance can be challenging, as only a handful of sources collect information on retirement accounts, and they each have their own methods for doing so.

Vanguard is one of the largest 401(k) providers in the U.S., with nearly 5 million participants. For this review of the average 401(k) balance by age, we’ll use data from Vanguard’s “How America Saves 2022” report . Specifically, we’ll look at the average and median 401(k) balances by age for savers in 2021.

Why look at the average balance amounts, as well as the median? Because there are people who save very little as well as those who have built up very substantial balances, the average account balance only tells part of the story. Comparing the average with the median amount — the number in the middle of the savings curve — provides a bit of a reality check as to how other retirement savers in your cohort may be doing.

Age Group	Average 401(k) Balance	Median 401(k) Balance
Under 25	$6,264	$1,786
25-34	$37,211	$14,068
35-44	$97,020	$36,117
45-54	$179,200	$61,530
55-64	$256,244	$89,716
65+	$279,997	$87,725
Source: Vanguard

Ages 35 and Younger

The average 401(k) balance for savers 35 and younger can be split into two groups:

•   Under age 25: $6,264

•   Ages 25 to 34: $37,211

Median 401(k) balances for both age groups are lower. The median balance is a dividing point, with half of savers having more than that amount saved for retirement in their 401(k) and the other half having less.

It makes sense that the under 25 group would have the lowest balances in their 401(k) overall, as they’ve had the least time to save for retirement. They’re also more likely to earn lower starting salaries versus workers who may have been on the job for 5 to 10 years. The youngest workers may not have as much income to put towards a 401(k).

Key Challenge for Savers

Debt often presents a big challenge for younger savers, many of whom may still be paying down student loan debt or who may have credit card debt (in some cases, both). How do you save for retirement when you want to pay off debt ASAP?

It’s a familiar dilemma, but not an insurmountable one. While being debt-free is a priority, it’s also crucial at this age to establish the habit of saving — even if you’re not saving a lot. The point is to save steadily (e.g., on a biweekly or monthly schedule) and, whenever possible, to automate your savings.

Then, when your debt is paid off, you can shift some or all of those payments to your savings by upping your retirement contribution.

Ages 35 to 44

•   Average 401(k) balance: $97,020

•   Median 401(k) balance: $36,117

The average 401(k) balance for workers in the 35 to 44-year-old group is $97,020. The median 401(k) balance for these workers is $36,117. That’s quite a gap! So what is a good average balance to have in your 401(k) by this point?

One rule of thumb suggests having three times your annual salary saved for retirement by the time you reach your 40s. So, if you’re making $100,000 annually, ideally, you should have $300,000 invested in your 401(k). This assumes that you’re earning a higher income at this point in life, and you can contribute more to your plan because you’ve paid off student loans or other debts.

Key Challenge for Savers

While it’s true that being in your late 30s and early 40s can be a time when salaries range higher — it’s also typically a phase of life when there are many demands on your money. You might be buying a home, raising a family, investing in a business — and it can feel more important to focus on the ‘now’ rather than the future.

The good news is that most 401(k) plans offer automatic contributions and the opportunity to increase those contributions each year automatically. Even a 1% increase in savings each year can add up over time. Take advantage of this feature if your plan offers it.

Ages 45 to 54

•   Average 401(k) balance: $179,200

•   Median 401(k) balance: $61,530

Among 45 to 54-year-olds, the average 401(k) balance is $179,200, while the median balance is $61,530.

The rule of thumb for this age suggests that you stash away six times your salary by age 50. So again, if you make $100,000 a year, you should have $600,000 in your 401(k) by your 50th birthday. Whether this is doable can depend on your income, 401(k) deferral rate, and overall financial situation.

Key Challenge for Savers

For some savers, these are peak earning years. But children’s college costs and the need to help aging or ailing parents are among the challenges savers can face at this stage. The great news is that starting at age 50, the IRS allows you to start making catch-up contributions. For 2022, the regular 401(k) contribution limit is $20,500 – but add in $6,500 in catch-up contributions, and you can save $27,000 annually in a 401(k).

While you may feel strapped, this could be the perfect moment to renew your commitment to retirement savings because you can save so much more.

Ages 55 to 64

•   Average 401(k) balance: $256,244

•   Median 401(k) balance: $89,716

The average 401(k) balance among 55 to 64-year-olds is $256,244. The median balance is much lower, at $89,716.

By this stage, experts typically suggest having eight times your annual salary saved. So going back to the $100,000 annual salary example from earlier, you’d need to have $800,000 tucked away for retirement by age 60.

Key Challenge for Savers

As retirement draws closer, it can be tempting to consider dipping into Social Security. At age 62, you can begin claiming Social Security retirement benefits to supplement money in your 401(k). But starting at 62 gives you a lower monthly payout — for the rest of your life. Waiting until the full retirement age, which is 66 or 67 for most people, will allow you to collect a higher benefit. And if you can wait until age 70 to take Social Security, that can increase your benefit amount by 32% versus taking it at 66.

Ages 65 and Older

•   Average 401(k) balance: $279,997

•   Median 401(k) balance: $87,725

The average 401(k) balance for those 65 and older is $279,997. The median balance is $87,725. So, is nearly $280,000 enough to retire, assuming you’re fully vested in your 401(k)?

Most experts would say no, unless you have other resources set aside for retirement. A pension plan, for example, or an Individual Retirement Account (IRA) could supplement your 401(k) savings. Investing in an annuity is also an option worth considering if you’re interested in creating a guaranteed income stream for retirement.

Key Challenge for Savers

Just because you turn 65, a common shorthand for “retiree,” doesn’t mean you’re at the end of the line or out of options. After all, 70 is the new 60 for many people these days, and you may be embarking on a new chapter in life, love, or business that could change your financial circumstances. The challenge here is to revisit your retirement plan and possibly speak with a financial professional, if you haven’t done so, to maximize all potential income streams and ways to save.

And don’t forget: A 2019 law eliminated the long-standing age limit of 70 ½ for making retirement contributions to your IRA (and Roth IRAs don’t have age limits). If life permits, you can (and should) keep saving.

401(k) Savings Potential by Age

Suppose an investor maxes out their 401(k) contribution of $20,500 annually beginning at age 25. Also, assume that the 401(k) has an average rate of return of 9.5%. By the age of 65, the investor will have contributed a total of $840,500 of their own money into their 401(k), but because of compounding returns, it could result in a 401(k) savings potential of nearly $9 million.

However, these figures are just hypotheticals to show the power of compounding returns in a 401(k) account. This does not account for fees, changes in contribution limits, a possible 401(k) employer match, or fluctuations in the market. Nonetheless, by contributing to a 401(k) early and often, investors may be able to build up a substantial retirement nest egg.

Hypothetical 401(k) Balance by Age, Assuming 9.5% Annual Rate of Return
Age	Total Contributions	Potential 401(k) Balance
25	$20,500	$20,500
30	$123,000	$156,187
35	$225,500	$369,790
40	$328,000	$706,052
45	$430,500	$1,235,409
50	$533,000	$2,068,743
55	$635,000	$3,380,610
60	$738,000	$5,445,802
65	$840,500	$8,696,908

Tips on Improving Your 401(k) Return

Getting the best rate of return on your 401(k) can help you to fund your retirement goals. But different things can affect your returns, including:

•   Investment choices

•   Market performance

•   Fees

Time is also a consideration, as the longer you have to invest, the more room your money has to grow through the power of compounding interest. If you’re interested in maximizing 401(k) returns, here are some things to keep in mind.

1. Review Your Contribution Rate

The more you contribute to your 401(k), the more growth you can see. If you haven’t checked your contribution rate recently, it may be a good idea to calculate how much you’re saving and whether you could increase it. At the very least, it’s a good idea to contribute enough to qualify for the full employer matching contribution if your company offers one.

As noted above, if your plan offers automatic yearly increases, take advantage of that feature. Behavioral finance studies have repeatedly shown that the more you automate your savings, the more you save.

2. Make Catch-Up Contributions If You’re Eligible

As mentioned, once you turn age 50, you have an opportunity to contribute even more money to your 401(k). If you can max out the regular contributions each year, making additional catch-up contributions to your 401(k) can help you grow your account balance faster.

3. Take Appropriate Risk

The younger you are, the more time you have to recover from market downturns and, thus, the more risk you can generally take with your investments. This is important to note as some risk is necessary to grow your portfolio. On the other hand, being too conservative with your 401(k) investments could cause your account to underperform and fall short of your goals.

4. Pay Attention to Fees

Fees can erode your investment returns over time and ultimately reduce the size of your nest egg. As you choose investments for your 401(k), consider the risk/reward profile and the cost of different funds. Specifically, look at the expense ratio for any mutual funds or exchange-traded funds (ETFs) offered by the plan. This reflects the cost of owning the fund annually, expressed as a percentage. The higher this percentage, the more you’ll pay to own the fund.

Creating or Reassessing Your Retirement Goals

If you’re still working on putting your retirement savings plan together, a 401(k) can be a good place to start. As you decide how much to save, ask yourself these questions:

•   What kind of lifestyle do I want to live in retirement?

•   When do I plan to retire?

•   How much of my income can I afford to save in a 401(k)?

•   Is there an employer match available, and if so, how much?

•   How much risk am I willing to take with 401(k) investments?

A retirement calculator can help you estimate how much you might need to save for retirement. Some calculators can factor in how much you’ve already saved to tell you if you’re on track with your goals.

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It can be helpful to check in with your goals periodically to see how you’re doing. For example, you might plan an annual 401(k) checkup at year’s end to review how your investments have performed, what you contributed to the plan, and how much you’ve paid in fees. This can help you make smarter investment decisions for the upcoming year.

Improving Your Retirement Readiness

The best way to improve your retirement readiness is to start saving early and often. A good rule of thumb is to save and invest at least 10-15% of your income for retirement. The more you can save now, the greater chance it has to grow because of compounding returns.

But you want to save and invest your money wisely. Consider using a mix of investment vehicles, such as stocks, bonds, ETFs, and mutual funds, to help diversify your portfolio and minimize risk.

Additionally, you can make your money work harder for you by contributing to an IRA and a 401(k). These accounts offer tax advantages that can help you save more money for retirement.

Finally, be sure to monitor your retirement account balances and make adjustments as needed to ensure you are on track to reach your retirement goals.

The Takeaway

What is the average 401(k) balance by age? It’s a tricky question to answer as there’s no single source of information for these numbers. And it’s important to remember that the average 401(k) balance by age is just an average; it doesn’t necessarily reflect your ability to save for retirement.

That said, the average and median 401(k) balances noted above reflect some important realities for different age groups. It’s clear that some people can save more, others less — and it’s crucial to understand that many factors play into those account balances. It’s not simply a matter of how much money you have, but the choices you make. Every stage of life brings unique challenges that can derail your retirement, but with a bit of forethought and planning, it’s possible to keep your retirement on track.

Also, keep in mind that a 401(k) isn’t the only way to save and invest money for the future. You could also save for retirement with a Traditional or Roth IRA. By opening an online IRA with SoFi, you can get access to a broad range of investment options, member services, and our robust suite of planning and investment tools.

Easily manage your retirement savings with a SoFi IRA.

FAQ

How much do you need to retire?

Determining how much money you need to retire depends on your lifestyle, goals for retirement, and your specific cost of living.

How much should someone in their 60s have in their 401(k)?

The amount someone in their 60s should have in their 401(k) will vary depending on factors such as income, investment goals, and retirement plans. However, as a general guideline, it is recommended that individuals in their 60s aim to have at least eight to 10 times their salary saved in their 401(k) to ensure a comfortable retirement.

How much should I have in my 401(k) by age 30?

Ideally, you should aim to have saved at least the equivalent of your annual salary in your 401(k) by age 30. So, if you make $50,000 annually, you should try to have $50,000 in savings by age 30. This will help ensure that you are on track to retire comfortably.

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Photo credit: iStock/kate_sept2004

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