Tips to Start Working Out
A Friendly Exercise Guide for Women Over 40 (or Anyone Just Getting Started)
Let’s be honest: starting a workout routine can feel intimidating. Whether you’re looking to get fitter, lose weight, or just feel more energised, taking that first step is often the hardest part. But don’t worry, you’ve got this! If you're feeling a bit out of shape or even if you're over 40 and haven't worked out in a while, I'm here to give you some friendly, real-talk advice to help you get moving. You’ll feel better with every small victory, and soon enough, the gym (or your living room) will feel like a second home.
Trust me, if I can make this work (those of you that have been here before know my health struggles) so can you!
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Check out these Fitness Tips for Beginners
1. Start Small, But Start Now!
First things first: don’t pressure yourself to jump into a full-blown routine right away. It's tempting to want to do everything all at once, but that’s a quick route to burnout. If you haven’t been working out regularly start with short sessions—think 10 to 15 minutes. Maybe it’s a brisk walk, a few rounds of body-weight squats, or some stretching.
The key here is to get into the habit of moving, not to overdo it. Once you're consistent with the shorter sessions, you can gradually build up to longer workouts.
2. Listen to Your Body
When you’re starting out (or coming back after a break), your body will give you signals—listen to them. Sore muscles are normal when you're challenging your body, but sharp pain is a red flag. Rest when you need it, and don’t be afraid to scale back if something doesn’t feel right.
Also, let’s talk about recovery: as you get older, your body takes a little longer to bounce back. Stretching, hydration, and even some light foam rolling after your workouts will help keep things loose and prevent injury.
3. Mix It Up—Have Fun With It
Getting into a fitness routine doesn’t mean you need to become a gym rat or sign up for a marathon tomorrow. You can do activities you enjoy—whether that’s dancing, swimming, yoga, hiking, or something else. The more you have fun, the more likely you are to stick with it.
I personally love to put on some music and dance around the house like no one is watching. Get your groove on and bust out some old Backstreet Boys choreography and you'll be surprised at how many calories you burn!
Try different classes or types of workouts to see what feels good. You might love a Zumba class or be surprised by how much you enjoy a 30-minute bike ride. Finding activities you enjoy will keep you motivated.
And hey, don't be afraid to make it social! Invite a friend to walk, run, or even try a new fitness class together. It's a great way to stay accountable and have fun along the way.
4. Set Realistic Goals
Goals are important, but let’s keep them achievable. If you're coming back from a long break or you're new to working out, it’s best to aim for small wins at first. Don’t compare your journey to others. Whether it’s being able to do 10 push-ups or walking an extra mile, celebrate those little victories! They add up, and soon you’ll realise you’re doing more than you thought possible.
Be sure to set both short-term and long-term goals. For example, your short-term goal might be completing a 15-minute workout every other day. Long-term, maybe you’re aiming to run a 5K or gain strength to do a pull-up. No matter what your goal is, keep track of your progress—seeing the results will keep you motivated!
5. Incorporate Strength Training
If you’re over 40 or just looking to feel stronger, don't skip strength training! It’s crucial for maintaining muscle mass and bone density, which naturally decrease as we age. Strength training also boosts metabolism, which helps with weight management.
You don't need to lift heavy weights right off the bat (unless you want to!). Start with body-weight exercises like squats, lunges, and push-ups. Once you feel comfortable, incorporate dumbbells or resistance bands. Aim for strength training at least two to three times a week. It doesn’t have to be an intense session, but trust me, your body will thank you for it!
You might want to try the 30 Day Squat Challenge (great for beginners) or 30 Day Extreme Squat Challenge.
6. Warm Up and Cool Down
This one’s a game-changer! A proper warm-up prepares your body for exercise, and a cool-down helps your muscles recover. Don't skip these parts just to get straight into the workout—it’s a surefire way to avoid injury.
A good warm-up could be light cardio like walking or cycling for 5–10 minutes. Cool down with some gentle stretches or yoga poses, which help reduce muscle tightness and promote flexibility. Trust me, your body will feel better the next day.
7. Don’t Overthink It—Just Move!
Sometimes, we get so caught up in the how and what of working out that it’s easy to get overwhelmed and never even start. It’s simple: just move. Whether you’re taking the stairs, walking your dog, or doing a few minutes of jumping jacks, it all counts.
Don’t worry about having the perfect routine or the trendiest workout gear. Just get moving in whatever way feels good to you. The more you focus on moving rather than perfection, the more consistent you’ll be—and that’s the secret to long-term success!
8. Get Enough Rest
I know, I know—you’re excited to get in shape and work hard. But here’s a pro tip: rest is just as important as exercise. If you’re not giving your body enough time to recover, you might end up feeling fatigued or even get injured. This is especially true as we get older.
Aim for at least one or two rest days a week. Listen to your body—if you feel sore or tired, take a day off. Rest allows your muscles to repair and grow stronger.
9. Hydrate and Fuel Your Body
Hydration and nutrition are key to supporting your workouts. Drink plenty of water throughout the day, especially before, during, and after exercise. Fuel your body with a balanced diet that includes protein, healthy fats, and carbohydrates to keep your energy up.
A small snack with protein after your workout can help with muscle recovery, so don’t skip it. A handful of nuts, a smoothie, or a yogurt cup could do the trick!
10. Be Patient and Stay Consistent
Starting a workout routine—especially if you’re new to it or coming back after a break—can be challenging. But stick with it! Progress might be slow at first, but don’t let that discourage you. If you’re consistent, you’ll notice the changes, and soon enough, you’ll be feeling stronger, more energised, and more confident.
Remember, this is your journey, and every step forward is a win!
Consider doing a fitness challenge to help motivate you to stay consistent.