There are three steps most people forget to use when starting any exercise program.
Let’s face it: starting an exercise program can feel like standing at the bottom of a mountain, staring up at the summit. It’s exciting but also a little daunting. Maybe you’ve tried before and it didn’t stick, or perhaps you’re feeling overwhelmed by all the options out there.
The good news? Building a workout routine that works for you doesn’t have to feel like scaling Everest. With a few intentional steps, you can create a sustainable, empowering fitness habit.
Step 1: Know Your “Why”
First and foremost, ask yourself: Why do I want to exercise? This might seem simple, but your “why” is the heart of your journey. Without it, motivation can fizzle out faster than a New Year’s resolution in February.
Take a moment to dig deeper. Sure, “losing weight” or “getting in shape” might be part of it, but what’s the underlying reason? Perhaps you want more energy to play with your grandkids, or you’re ready to reclaim confidence in your body.
Once you’ve identified your “why,” make it visible. Write it down and place it where you’ll see it daily—your bathroom mirror, fridge, or even as a note on your phone. When those inevitable tough days come, your “why” will be the reminder that keeps you moving forward.
Here are 10 “why’s” my clients are using daily:
Boost Energy Levels: Regular exercise increases stamina and helps you feel more energized throughout the day.
Support Bone Health: Strength training and weight-bearing exercises can help reduce the risk of osteoporosis.
Improve Mobility and Flexibility: Exercise keeps your joints and muscles limber, making everyday activities easier.
Maintain a Healthy Weight: Staying active helps manage weight and reduce the risk of related health issues.
Enhance Heart Health: Cardiovascular workouts strengthen your heart and improve circulation, reducing the risk of heart disease.
Reduce Stress and Improve Mood: Physical activity releases endorphins, helping to alleviate stress and promote a positive mindset.
Build Confidence: Setting and achieving fitness goals boosts self-esteem and body image.
Enhance Brain Health: Exercise supports cognitive function and may help reduce the risk of dementia and memory loss.
Sleep Better: Physical activity can help regulate sleep patterns, making it easier to fall asleep and stay asleep.
Reclaim Strength and Independence: Staying fit ensures you can keep up with the activities you love and remain independent as you age.
These “why” points can serve as empowering reminders for women over 50 to make movement a joyful and purposeful part of their lives.
Want more tips on setting goals that stick? Check out this guide to creating SMART goals.
Step 2: Create a Plan That Works for YOU
Once you’ve anchored yourself with your “why,” the next step is to map out a plan. Unfortunately, jumping in without structure is a surefire way to feel overwhelmed or burn out. That’s why crafting a plan tailored to your life is essential.
Daily Elements
A balanced workout plan should include the following:
Warm-Up: Begin with 5–10 minutes of gentle movement to prepare your body.
Main Workout: Alternate between cardio (for heart health), strength training (for muscle tone and bone health), and flexibility exercises (for mobility and recovery).
Cool-Down: End with stretches and deep breathing to help your body relax and recover.
Weekly Focus
Structure your week with intention:
Schedule specific workout days and stick to them, treating them like appointments.
Alternate types of exercise to give different muscle groups time to recover. For example, strength on Mondays, yoga on Wednesdays, and cardio on Fridays.
Monthly Goals
Each month, reflect on what’s working and what’s not.
Adjust your plan as needed, and celebrate milestones—whether it’s completing a workout streak or lifting heavier weights.
Where to Work Out
Here’s how to decide:
At Home: Perfect for flexibility. Gather simple equipment like resistance bands, a yoga mat, or light dumbbells.
At the Gym: Great for variety. Group classes or personal trainers can also help keep you motivated.
A Mix of Both: Many find a hybrid approach best, combining the convenience of home workouts with the energy of a gym.
Looking for more guidance? Explore home workout ideas for every fitness level.
Step 3: Practice Post-Workout Gratitude
Finally, take time to reflect after each workout. This step may seem small, but it can profoundly impact your mindset.
Here’s how:
After your session, pause for 15 seconds. Sit quietly, place a hand over your heart, and thank yourself for showing up.
Reflect on how you feel—stronger, more energized, or even just proud that you followed through.
This moment of gratitude rewires your brain to associate exercise with positivity, rather than punishment or obligation. It’s a game-changer.
Here are 10 thoughts of gratitude:
I am grateful for my body and its strength.
I am thankful for the energy and effort I put into taking care of myself.
I appreciate my commitment to my health and well-being.
I am proud of showing up for myself today.
I am grateful for the ability to move and stay active.
I honor my progress, no matter how small it may seem.
I am thankful for the clarity and calm this workout has brought me.
I celebrate my resilience and determination.
I am grateful for the opportunity to grow stronger, inside and out.
I am thankful for the gift of another step toward my goals.
Reciting or reflecting on these gratitudes after your workout can deepen your connection to the positive changes you’re making and keep you inspired to continue!
Staying Accountable
Consistency is key, but staying accountable can make all the difference.
Buddy Up: Find a workout partner who shares your goals.
Track Your Progress: Use a journal, app, or even sticky notes to log completed workouts.
Celebrate Wins: Treat yourself to something special—new gear, a massage, or even just a quiet moment of recognition.
The Takeaway
Exercise isn’t just about burning calories or hitting a number on the scale. It’s about building a life that feels vibrant, energized, and aligned with your goals.
By focusing on your “why,” creating a plan, and practicing gratitude, you’re not just starting an exercise routine—you’re creating a powerful foundation for a healthier, happier life.
So why wait? Your stronger, more confident self is just a few steps away.