If it's designed to be a 30 round magazine, then you can load, store, and use that magazine to its full 30 round capacity.
Certainly a lot of people do, but others settle for fewer, whether by experience or rumor.
Speaking of actual experience, I wonder how many magazines the designer and the guy who wrote the instructions loaded and shot before they turned in their work.
I volunteered to help load AR magazines for one of those "money into smoke" parties and the last couple of rounds are tough to load barehanded.
I am sure the instructions for the STEN said to load 32, but there are reliable reports of Brits settling for 28-30. (My first centerfire was a Luger and I gave it Canadian surplus packed in 64 round boxes, two STEN full loads. Great ammo, never a failure in that supposedly finicky Luger.)
I also find it interesting that the BHP was designed and issued with 13 round mags...
And at least some of those same Brits learnt that they did better loaded with 12, too.
Back when we were content with 7 .45s and 9 .38s, magazine spring life wasn't a consideration, but when competition pressures led to the Cram-'em-in school of thought, extra care had to be taken.
A USPSA magazine has to hold a lot of ammo in a specified length and it gets used a lot.
I have seen shooters stripping their magazines down between stages to clean the lips and stretch the springs.
One popular brand of 1911 8x.45 magazine has a fairly benign failure mode, it quits lifting the slide stop so you know it is time for a new spring, even though it was still feeding reliably..
The double stack 2011 magazines are less forgiving, a weak spring leads to one or another showstopper malfunction. Which is why they are usually replaced on a time or round count schedule, not waiting for them to wear out.
I am sure a mechanical engineer could explain it but it seems contradictory to me that we are at once told that leaving a spring compressed, as in a loaded magazine, does not wear it, yet we are told that a new magazine with stiff spring be left loaded for a while to "set" the spring.