How to start getting fit after 40

To start getting fit after 40, you need to start with short and simple exercises. Your first goal is to establish a new habit and introduce it consistently into your daily routine. This is key since too hard exercises,

For years, I struggled with introducing exercise into my routine. I would start for a month or two and then quit.

I entered my 40s without a consistent fitness routine. My muscles were shrinking, my back ached from sitting all day, and I knew I had to make a change. We do start to lose muscle mass as we age, and I could feel it.

I kept wondering how to start getting fit after 40. Is it too late?

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Why do so many people fail

We want results fast. We think we need an hour at the gym or some perfect, influencer-level routine. But that’s just not where we’re starting from.

We are starting from scratch.

It is important to realize how difficult it is to exercise for a full hour. The people we see online have been doing it for 10+ years, and they make it look very easy.

There are several main reasons why I failed:

The workouts I chose were too intense. I would feel too tired and wiped out.
I did not make a clear exercise plan (when, what, how).
I lost time commuting to classes I didn’t enjoy.
I did not stack this routine with other daily routines
My home wasn’t set up to support movement—I had to dig out weights, find space, etc.

How to start getting fit over 40 (and make it stick)

If you’re like me, always starting, never sticking, you’re in the right place.

I’m not a fitness coach. But I’ve spent 20 years failing and finally found a rhythm that works. That has to count for something 😉

The turning point for me was reading Atomic Habits by James Clear. It helped me stop overthinking and start small.

Here’s what actually worked:

Photo of my weights in the living room. It shows how to start getting fit after 40

Make your routine ridiculously easy

I started with just 10 minutes a day.

A short walk. Light weights. A few stretches.
Some days, I’d just hop on my elliptical for 10 minutes. Other days, I’d walk around the block.

At first, I thought, “This won’t do anything.”
But I was wrong. These micro-movements added up.

After a few weeks, I felt stronger. My body felt firmer. My back hurt less.

And every month, I see more and more benefits, such as more energy, better mood, and better health overall.

Here are a couple of tips to remember:

Your first goal should be just to move in some way every day. Do not make a complicated exercise plan.
You can also start without weights first. In the beginning, I just did squats and lunges without any weights.
When working out with weights, make the exercises basic (deadlifts, squats, lunges), nothing fancy or too complicated. Do small sets at first (5-7 reps, 3 sets)
Alternate weight exercises with walking, biking, elliptical, or stretching. You want to have rest days for your muscles.
Do your workouts at home until you create the habit. That way, you don’t need a lot of time.

Do it first thing in the morning

For years, I tried to do my exercise after work, in the evening, or at noon. I would postpone it until I felt too tired to do it.

That was a huge mistake. You need to get exercise out of the way first thing in the morning. You are well-rested, and you just got that done.

So I get up, brush my teeth, drink some water, and start exercising. I have no excuse to make that I do not have time. After all, it is just 10 minutes of my time.

Stack exercise with another habit

You already brush your teeth, drink coffee, and make breakfast.
Tie your workout to something that’s already automatic.

I started with 10 pushups while my coffee brewed. Later, I added 10 minutes of movement after brushing my teeth.

Make it predictable. Then reward yourself with coffee, breakfast, and a shower.
Don’t say, “I’ll exercise tomorrow.” Say: “I’ll work out right after I brush my teeth.”

Set up your environment

I keep my weights in the living room. My gym clothes are laid out at night.
That way, when I wake up, there’s no friction. I don’t have to “get ready.” I just start.

Don’t overcomplicate it.
Ignore advice about protein smoothies, supplements, or elaborate pre-workout rituals. Those things can become excuses not to begin.

Your only job is to move your body.

Be consistent for at least 3 months

In the beginning, you need to be very consistent. But one day, you will notice that you are exercising without questioning or trying to get your way out of it.

That is a moment when you know exercise is now firmly in your routine. And then even if you skip a few days, go on a trip, you will get back into it very easily.

Once that happens, you will also notice more improvements in your fitness level and motivation.

After a while, I added creatine to support my energy and saw even more progress. I gradually extended my workouts to 20–30 minutes, but only after the habit felt natural.

Create a routine that you can keep

Once I introduced exercise into my routine and I realized I was very consistent, I changed it a little.

I increased the time to 30 minutes and reduced the number of days I exercise with weights.

I no longer exercise during the weekends, I just try to take a walk and move my body.

But I am very consistent with my weekly exercise, and if I am in a hurry, I go back to 10-minute exercises just to keep myself on track.

Track your progress

Tracking your progress is very motivating. I no longer do it, but in the beginning, I would use my planner and I would tick off exercise every single day.

You feel good seeing that ticked off at the start of a day.