Crushing Fitness Goals After 40: 3 Tips to Get Moving and Stick With It!
- Hillary Huyghue-Matias
- Jan 20
- 4 min read
Updated: 4 days ago
It's mid-January, and the ground is covered with a foot and a half of ice-packed snow that's turned black and the cold is so intense that the wind cuts right through you. It's the beginning of the year and you want to start off right so bundle up and head to the gym. To your surprise it's as crowded as Costco on a Saturday. The newbies are everywhere: unsure of how to adjust the machines, sprinting on the treadmill like a savage dog is chasing them, and posting selfies with captions like “New Year, New Me!” Meanwhile, you’re over here in your 40s, attempting a simple squat, and your knees start creaking louder than your grandfather’s old rocking chair. Sound familiar?
Nonetheless, we are committed to making this the year we take control of our fitness journey—one that isn't just about looking great for a night out or fitting into our favorite pair of jeans that have been in and out of style multiple times over the decades.
If it feels like you've been doing the same song and dance for years without success, I understand. This probably isn't the first time you've vowed that this year will be different and that you'll maintain your fitness routine beyond the January hype. The secret to staying active and committed is to adopt fitness goals that are realistic, manageable, and achievable. Here are three tips to help you stay active, along with adjustments for when you're unable to leave the house, even after the 'new year, new me' enthusiasm fades, because believe me—your future self will appreciate it.
Tip 1: Set the Bar Low—Acknowledge Reality
First things first, let’s keep it real, we’re not 25 anymore, and our joints know it and remind us often. Gone are the days when you could just jump into a high-intensity workout without consequences. If you try to tackle a marathon training plan or CrossFit six days a week right out of the gate, your body’s going to stage a full-blown protest. The key is to begin with realistic goals that fit within the limits of your day.
Start with 10 Minutes: Commit to just 10 minutes of activity per day. This could be as simple as a brisk walk around your neighborhood or a short workout on the elliptical. It’s amazing what just a few minutes of movement can do for your mood and energy levels!
For Homebodies: If you find yourself pressed for time or motivation to leave the house, try starting your day with a quick 10-minute YouTube workout or try playing your favorite '90s Spotify playlist and host a dance party for one while you're in the kitchen cooking and cleaning.
Tip 2: Incorporate Strength Training—Start Small
If weightlifting isn’t exactly what you had in mind when you dreamt of your fitness journey, don’t worry. The truth is, strength training is essential for preserving muscle mass and keeping your metabolism humming as you get older. If we don't start strength training now, we're more likely to throw out our back in a few years while yawning and stretching. Exercise now, so your 60-year-old self doesn’t have to rely on an army of prescription bottles and a walker.
Two Days a Week: Aim for two days a week of targeted strength training. Try purchasing a set of lightweight dumbbells and start small. You can also start incorporating some bodyweight exercises like squats, push-ups, and planks. Don't forget to stretch before and after!
Home Modification: No weights? No problem! Use your own body weight, resistance bands, or even household items like water bottles. It may not sound glamorous, but your old milk jug can easily become your new bicep curl buddy.
Tip 3: Move with Purpose—Make Activity a Daily Habit
The truth about fitness over 40 is that consistency is more important than intensity. It’s easy to think you need to have a two-hour workout to be effective, but that’s a good way to set yourself up for fitness failure. Instead, consider moving purposefully throughout your day.
Incorporate Movement into Daily Activities: Find small ways to increase your activity. Use the stairs instead of the elevator, and take walks during your lunch break. Trying to get extra steps in while running errands? Instead of waiting 15 minutes vying for that prime parking spot directly in front of the supermarket, park farther away and enjoy a bit more walking. Remember, every little bit counts!
Home Twist: Get creative and turn mundane tasks into mini workouts! Next time you’re doing laundry, do some squats while you sort your clothes. Folding laundry? Balance on one leg—talk about multitasking!
Crushing Fitness Goals After 40: One Day at a Time
The trick to sticking with your fitness goals is to make them realistic and sustainable. You don’t need to be perfect—just consistent. You don’t need to exhaust yourself with a grueling workout or spend three hours uprooting your schedule to see results. Missed a workout? It's not the end of the world. Get back to it tomorrow. The key is to create a routine that adapts to you, respects your time, and brings a sprinkle of joy to your day.
Remember, fitness isn't about fitting into a specific mold, achieving unrealistic goals, or impressing anyone besides yourself in the mirror. The most important thing is that you’re taking steps (literally) to prioritize your health. Fitness in your 40s isn’t always about six-packs and selfies—it’s about making sure you can stand up without grunting and still dance at weddings without pulling a hamstring. After all, you’re not just surviving over 40; you’re thriving!
So lace up those sneakers, start small, and remember: you’re not just working out for today—you’re investing in a future where you can still do all the things you love without falling apart.
What about you? What are your fitness goals for this year?
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Exercise now, so your 60-year-old self doesn’t have to rely on an army of prescription bottles and a walker.
True 😔