The start of a new year often feels like the perfect time for a fresh start—especially when it comes to fitness. You’re motivated, excited, and ready to make big changes. But before you dive headfirst into a new routine, let’s cut through the noise and talk about what really works.
As a qualified personal trainer in my 50s, I understand the challenges women over 40 face.
Between work, family responsibilities, and the hormonal changes that come with perimenopause and menopause, it can feel like there’s barely any time left for you. I get it—it’s not easy. That’s why I offer online coaching specifically for women over 40 who want to make a change. Together, we work to create sustainable habits that fit into your life.
Here are three things to keep in mind as you start a new fitness routine, along with practical tips to help you succeed.
New Fitness routine in January? Here Are the 3 Things You Should Know
1. You Don’t Have to Be Perfect
Many of us fall into the trap of thinking we have to do everything perfectly. Miss a workout? “I’ve blown it.” Eat something “off plan”? “What’s the point anymore?” But that kind of all-or-nothing mindset will only hold you back.
👉 What to Do Instead:
Focus on consistency, not perfection. Aim for progress, not a flawless streak.
Build small, manageable habits into your day—like a 20-minute walk at lunch or preparing a protein-rich breakfast the night before.
Remember, one slip-up doesn’t erase your progress. It’s what you do most of the time that matters, not the occasional hiccup.
2. Cardio Isn’t the Magic Answer
You’ve probably heard that cardio “burns fat,” but here’s the truth: you can’t out-exercise your diet. Running or doing hours of spin classes won’t erase the impact of overeating or skipping strength training. Plus, cardio alone doesn’t address one of the biggest challenges women over 40 face—muscle loss.
👉 What to Do Instead:
Prioritize strength training. Building and maintaining muscle boosts your metabolism and supports joint health, which is crucial as we age.
Keep cardio as a complement, not the main event. Think of it as a way to improve heart health, reduce stress, and support your overall fitness.
Focus on nutrition. Eating in a sustainable calorie deficit—not extreme restriction—is key to fat loss.
3. You Don’t Need a Fancy Program or Equipment
It’s easy to be lured in by flashy fitness trends or expensive programs promising dramatic results in 30 days. But the basics work. They’ve always worked. The key is consistency, not the latest gimmick.
👉 What to Do Instead:
Start with the essentials: squats, push-ups (or modified ones), rows, and planks. These movements can be done at home with minimal equipment.
Set realistic goals. For example, aim for three 30-minute workouts a week, and increase as your schedule allows.
Keep your approach simple: balance your meals, drink plenty of water, and try to get 7-8 hours of sleep.
Making Fitness Work for You
So if 2025 is when you want to start a new fitness routine focus on these 3 things. Starting a fitness routine isn’t about overhauling your entire life overnight. It’s about finding what fits into your life and gradually building a foundation you can stick to. Sometimes though that can be easier said than done.
As a woman in her 50s and a qualified personal trainer, I know firsthand how life’s demands—whether it’s work deadlines, family responsibilities, or hormonal shifts—can make it tough to prioritize your health. That’s exactly why I focus on practical, realistic approaches in my online coaching for women over 40. I help you create a plan that works for you, offering guidance, accountability, and support every step of the way.
If you’re ready to make a change, let’s talk. Whether you want to lose fat, build strength, or simply feel better in your body, I can help you find a path that fits into your busy life.
Drop me a message on Instagram @fitforapurpose.co.uk or visit www.fitforapurpose.co.uk to learn more about my online coaching. Let’s make 2025 the year you invest in you.
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