How to Start Exercise (Especially If You’re Over 40 and Feeling Overwhelmed)
Starting exercise can feel intimidating — especially if it’s been years, your body feels different than it used to, or you’ve tried workouts before that left you exhausted, sore, or discouraged.
The good news?
You don’t need to train harder.
You need to train smarter.
If you’re wondering how to start exercising in a way that actually works for your body, this guide will walk you through it step by step.
Why Starting Exercise Feels Hard (And Why It’s Not Your Fault)
Many women over 40 struggle to start exercising because:
- Hormones are shifting (perimenopause and menopause change recovery, energy, and muscle response)
- Workouts that worked in your 20s and 30s — like lots of cardio, lighter weights, and high reps — often stop delivering results (and can leave you feeling frustrated instead of stronger)
- Life is busy — careers, family, stress, and responsibilities are real
- Past experiences with fitness felt punishing instead of empowering
Exercise should build you up, not break you down.
Step 1: Start With Your “Why”
Before choosing a workout, ask yourself:
Do I want to:
- Feel stronger?
- Have more energy?
- Support bone health?
- Reduce aches and pains?
- Improve confidence in my body?
Many of my clients start with a simple goal:
👉 “I just want to feel better.”
And that is more than enough.
Step 2: Start Smaller Than You Think
One of the biggest mistakes beginners make is doing too much too soon.
You do not need:
❌ 5 workouts per week
❌ 2-hour gym sessions
❌ Exhaustion after every workout
You likely need:
✅ 2 strength sessions per week
✅ Proper recovery between workouts
✅ Coaching and accountability
✅ A plan designed for YOUR body
Consistency beats intensity — every time.
Step 3: Focus on Strength First
For women 40+, strength training is one of the most powerful tools for:
- Maintaining muscle mass
- Supporting metabolism
- Improving posture
- Protecting joints
- Supporting bone density
- Improving confidence and resilience
Cardio is great — but strength is your foundation.
Step 4: Prioritize Recovery (This Is Where Results Happen)
Recovery is not “being lazy.”
Recovery is when your body actually adapts and gets stronger.
The gym is where you go to break down muscle and create the stimulus for change.
Sleep, proper nutrition, and recovery time are where your body rebuilds, restores, and gets stronger.
This includes:
- Rest days
- Sleep
- Proper nutrition
- Stress management
- Smart workout programming
More is not better.
Better is better.
Step 5: Get Support and Accountability
Starting exercise alone is hard. Staying consistent alone is even harder.
Accountability helps you:
- Show up on the days you don’t feel motivated
- Learn proper form and technique
- Avoid injury
- Progress safely and confidently
The right coaching environment should feel:
✔ Supportive
✔ Encouraging
✔ Personalized
✔ Sustainable
What Exercise Should Feel Like When It’s Right for You
You should leave workouts feeling:
✨ Strong
✨ Accomplished
✨ Energized (not destroyed)
✨ Confident in your body
You should not feel:
🚫 Punished
🚫 Burnt out
🚫 Afraid of your next session
If You’re Starting Exercise Over 40 — Start Here
If you’re new to exercise or returning after time away:
Start with:
- 2 strength sessions per week
- Full body training
- Proper rest between sessions
- Coaching or guided programming
This is exactly how many women rebuild strength safely and sustainably.
You Don’t Need to Wait for “The Perfect Time”
You don’t need to:
- Lose weight first
- Be in shape first
- Know what you’re doing first
You just need to start with the right support.
Ready to Start Exercise the Smart Way?
If you’re a woman 40+ in Calgary and want to start exercising in a way that supports your body, hormones, and long-term strength:
I offer:
- Movement Analysis + Personalized Workout
- Small Group Strength Training
- Private Coaching in a supportive studio environment
👉 Start with a Movement Analysis Session to understand your body and build a plan that works for you. Click here to learn more.
Final Thoughts
Starting exercise isn’t about becoming someone new.
It’s about reconnecting with the strong, capable person you already are — and building from there.
And you don’t have to do it alone.