When I think back to my grandmother in her 50' s, I remember how “old” she seemed. She didn’t dye her hair, didn’t wear makeup, and always had her hair up in a bun. Her life was very different from what I’m experiencing now at a similar age. My nan didn’t exercise—aside from walking, because she didn’t have a car—and as she aged, she became frail.
At the time, this was just how aging was perceived. By the time you hit your 40s or 50s, it was like the expectation was to slow down, to start acting old. I’m not saying I look young by any means, but my life now is completely different from my grandmothers at that age. I’m active, I feel strong, and I don’t see getting older as a reason to stop taking care of myself. And neither should you.
There’s this myth that once you hit a certain age, it’s too late to start your fitness journey or to get in shape. It’s as if 40 or 50 is the cutoff for making any meaningful progress with your body or health. But that’s simply not true. In fact, you have more control over how you age than you may realize. You can age better, not just older.
The Myth of "Too Late"
For years, we’ve been told that once you pass 40, your body starts a slow decline. You’re told to expect a slower metabolism, muscle loss, and frailty. We’re conditioned to believe that aging means accepting things as they are. But the reality is different.
Yes, as we age, things like hormonal changes and a slowing metabolism happen, but that doesn’t mean we’re stuck with the results. Your body is still capable of incredible things, no matter your age. It's just about changing your approach.
The idea that it’s “too late” to see meaningful progress past a certain age is outdated. I’ve seen women in their 40s, 50s, and 60s start strength training and achieve results that not only transformed their bodies but also transformed how they feel—more energized, confident, and capable than ever before. The key is recognizing that you can make changes, even now, and that those changes are well worth the effort.
The Benefits of Starting (or Restarting) Your Fitness Journey After 40
So, what happens when you take control of your fitness in your 40s, 50s, and beyond?
Preserving and Building Muscle One of the most important things we can do as we age is preserve, and even build, muscle. Muscle loss, or sarcopenia, happens naturally as we get older, but strength training can slow or even reverse it. When you have more muscle, your metabolism stays higher, you maintain your strength, and you’re less likely to experience the frailty that was so common in previous generations. Think of it as investing in your future mobility and independence.
Improving Bone Health After menopause, the risk of osteoporosis rises, but strength training and weight-bearing exercises help maintain and even increase bone density. This means fewer fractures and more stability as you age, which keeps you active and independent for longer.
Boosting Mental Health Exercise isn’t just about physical health. It’s a proven tool for reducing anxiety, improving mood, and boosting self-confidence. Midlife often brings its own set of emotional challenges, and staying active can be one of the most effective ways to support your mental health. Back when our grandmothers were our age, mental health wasn’t part of the conversation, but now we know better.
Maintaining Mobility and Independence By staying active and focusing on flexibility and mobility, you’re reducing your risk of injury and making it easier to keep doing the things you love—whether that’s playing with your grandchildren, going on hikes, or simply getting through your day with energy and ease.
When you think about aging, don’t just think about how you look—think about how you feel and what you’re capable of doing. You can age with strength, energy, and vitality. It’s about being proactive in maintaining your body, not just accepting decline.
What Realistic Progress Looks Like After 40
Now, let’s talk about progress. It’s important to remember that your progress may look different now compared to when you were in your 20s or 30s, but that doesn’t make it any less significant. In fact, your goals may have shifted.
Instead of focusing purely on aesthetics or hitting a specific number on the scale, you might be more interested in things like improving your energy, feeling stronger, or staying active longer. These are powerful, life-enhancing goals that deserve just as much celebration as weight loss or other physical changes.
Progress in your 40s, 50s, and beyond might look like being able to play with your grandkids without getting winded, going for a hike without needing a break, or simply feeling good in your own skin again. These are real, tangible wins that will have a lasting impact on your quality of life.
How to Start or Restart Your Fitness Journey Over 40
So, where do you begin if you’re over 40 and ready to take control of how you age? Here are some key steps:
Start with Strength Training Lifting weights or doing bodyweight exercises two to three times a week can make a world of difference. It will help preserve your muscle mass, keep your metabolism up, and protect your bones. Don’t be intimidated by strength training—it doesn’t mean you have to lift heavy from the get-go. Start where you are and build up.
Focus on Mobility and Flexibility As we age, maintaining flexibility becomes even more important. Adding yoga, stretching, or mobility exercises into your routine will help keep your joints healthy and reduce stiffness, making daily activities easier and less painful.
Don’t Underestimate Walking Walking is one of the most underrated forms of exercise. It’s low-impact, easy to fit into your day, and has numerous benefits for both physical and mental health. My nan didn’t have a car, so she walked everywhere, and in hindsight, that was probably one of the few things keeping her somewhat active.
Be Kind to Yourself Aging is a privilege, and being kind to your body through the process is crucial. Don’t beat yourself up if progress feels slow, and don’t compare your journey to anyone else’s. Focus on what feels good for you, and take it one step at a time.
Age Better, Not Just Older
At the end of the day, aging doesn’t have to mean slowing down. We’re not bound by the same expectations that aging looks a certain way. You have the power to shape how you age, and it doesn’t have to involve accepting decline as inevitable.
You can age better, not just older. You can stay strong, mobile, and full of life well into your later years. It’s all about making small, consistent changes that will add up over time.
So, if you’ve been thinking, “It’s too late for me,” I want you to know that it’s never too late. Whether you’re 40, 50, or beyond, you can start now. You can feel stronger, more energetic, and more capable than you ever thought possible.
Remember, it’s not about trying to look young—it’s about living your life fully, with confidence and strength. Let’s redefine what aging looks like, and take control of how we feel as we move through the years. You’ve got this!
🌟Need more help? If you’re looking for a supportive and flexible approach to fitness during midlife, I’m here to help. I offer support and advice on social media to help with fitness and fat loss, specifically aimed at women over 40. Click these links to follow me on Instagram @fitforapurposeuk or on Facebook fitforapurposeadmin
For those looking for one to one support I offer online coaching services with plans that are designed so you can mould them to fit in with your lifestyle, preferences and specific concerns - Click here for details of my services
Comments