💪 How to Start Working Out Again at 45 — Without Feeling Intimidated

Anna Armstrong
Jul 8
3 min read

So, you’re 45.Maybe it’s been a while since you laced up your sneakers. Maybe your body feels different than it used to — tighter hips, sore knees, energy that disappears before dinner. And maybe… you’re thinking, “Is it too late to start again?”

Let me tell you right now: It is not too late. Not even close. In fact, now is the perfect time to start moving again — with support, confidence, and a plan that actually fits your life.

Here’s how to ease back into exercise without feeling judged, lost, or like you need to "get fit before you get fit."

🧡 Step 1: Ditch the “All or Nothing” Mindset

You don’t need to:

Do an hour-long workout every day
Run 5km before you’re allowed to feel proud
Burn yourself out to make progress

The truth is, consistency matters more than intensity. Start with what feels doable. That might be:

A 20-minute walk
A few strength moves in your lounge
One group session a week

You’re not starting from zero — you’re starting from experience. You know your body. Now you get to work with it.

💡 Step 2: Choose the Right Environment

If the idea of stepping into a big, noisy gym makes your stomach flip — trust that feeling. You’re not being silly or unmotivated. You just need a space where you feel:

Safe
Encouraged
Seen

That’s why so many women over 40 are turning to small group, outdoor fitness sessions — like we offer at Fitness is Fun in Hamilton.

You get:✔️ Fresh air✔️ Supportive women who get it✔️ A coach who’s with you every step✔️ Zero mirrors, ego, or pressure

🏋️‍♀️ Step 3: Focus on Strength, Not Skinny

Your 40s are when muscle matters more than ever.

It helps with:

Boosting your metabolism
Protecting your joints
Preventing injuries
Improving your balance and posture

And best of all? It helps you feel strong, steady, and proud in your skin — no matter your shape or size.

Strength training doesn’t mean lifting huge weights or going hardcore. At Fitness is Fun, we help you build strength in a way that’s functional, low-impact, and suited to your unique body.

🤸‍♀️ Step 4: Listen to Your Body (and Talk to It Kindly)

At 45, your body isn’t “broken” or “too old” — it just might need a different approach than when you were 25.

Take the time to:

Warm up properly
Include mobility work
Celebrate small wins
Rest when you need to (without guilt!)

And most of all, speak kindly to yourself. You're doing something brave. You’re showing up. That’s already huge.

👯‍♀️ Step 5: Find Your People

Doing it alone is tough. Having a community makes all the difference.

At Fitness is Fun, you’ll meet women just like you — some just starting out, some rebuilding after injury or burnout, all committed to feeling better, not perfect.

🟢 You Don’t Need to Be Fit to Get Started — You Just Need to Start

Starting again at 45 isn’t about fixing your body — it’s about reconnecting with it.

It’s about:✨ Feeling strong enough to do what you love✨ Moving with less pain and more freedom✨ Proving to yourself that this chapter is just the beginning