If you’re over 40 and find yourself constantly cycling through phases of starting and stopping your workouts, struggling to maintain consistency, this post is for you.
You might believe that the missing ingredient is motivation — that magical force that will one day make you leap out of bed, ready to crush your workout. But here’s the truth: chasing motivation is exactly what’s keeping you stuck.
If you wait for motivation to show up, you could end up waiting forever.
Building lasting consistency doesn’t require a military-style routine or punishing discipline. It requires creating real habits that fit your life as it is right now.
Below are five key principles — plus three simple, practical tools — that will show you what actually works for staying consistent after 40.
One of the biggest mistakes people make when starting or restarting fitness is trying to do too much, too soon.
We’re told to work out six days a week, do cardio three times, cut all sugar, and eat “perfectly.” The result? Overwhelm, burnout, and another cycle of quitting. Check out this post to understand how much a beginner actually needs to work out, to get results (it's not 6 days a week, and you are allowed to eat carbs, too).
Instead, start smaller than you think you need to.
The best way to do that is by adopting the “No Zero Days” philosophy. It means committing to some movement every single day — even if it’s just a 10-minute walk or gentle stretching. Every time you move, you’re reinforcing new neural pathways that strengthen your identity as someone who is consistent.
So, less is more. Don't overwhelm yourself with an hour-long workouts every day, because it's likely that you will stop after a week only to take a “break” for another month.
Consistency doesn’t come from intensity. It comes from repetition.
And repetition starts with doing something, not everything.
The “all-or-nothing” mindset often shows up as perfectionism — that little voice that says,
“If I can’t do the full 45-minute workout, I might as well skip it.”
That voice is lying to you.
Something is always better than nothing.
You wouldn’t throw away your phone just because the battery is at 10%; you’d plug it in. The same logic applies to movement — do what you can with the energy you have, and call that a win.
Every small action counts more than a skipped “perfect” workout.
This part can be uncomfortable, but it’s where the real transformation happens.
You have to take ownership of your health — not your trainer, not your spouse, not your schedule. You.
And ownership goes deeper than wanting to look a certain way. It’s about building strength, energy, and independence so you can live fully.
Your why might be wanting to carry groceries without pain, maintain strong bones, avoid diabetes, or stay active with your kids or grandkids. These reasons matter more than any short-term goal.
When your “why” is clear, your consistency has a purpose.
Write it down. Put it where you’ll see it. On the hard days — and there will be hard days — your why is what you’ll lean on when motivation doesn’t show up.
I am personally working on a new habit, and it does not come easy to me to do this new thing every day. And I'm human just like others, so there are days, when I don't. But most of the days, I do this new practice because I know it's good for me. Then, I thank myself for loving myself enough to follow through. That small act of self-respect always leaves me feeling empowered and proud.
I’m not a “go hard or go home” kind of coach, but I do believe in honesty.
So, ask yourself truthfully: am I making excuses?
I’m not talking about real barriers like being sick or handling a crisis. I’m talking about the common ones —
“I’m too tired.”
“I’ll start next week.”
“I forgot my gym clothes.”
“The week just got away from me.”
These are simply ways to avoid discomfort.
And yes, change will be uncomfortable sometimes — but that’s how growth works.
The key is to adopt a new identity:
“I’m someone who moves my body every day.”
People who hold that identity don’t make excuses. They might adjust or scale back, but they still show up.
You don’t have to do this alone. Accountability can make a huge difference — but it should support you, not carry you.
That accountability might come from a friend who checks in or works out with you. Or someone who you can just text and ask: “Did you do your workout? I did mine.”
Sometimes, this support comes from a coach who provides structure and guidance when life gets chaotic.
Many of my clients tell me, “I know what to do — I just need someone to help me follow through.” That’s exactly what a good coach does.
But here’s the key: a coach should be your guide, not your crutch.
Think of a coach like training wheels — they help you find balance, but eventually, you learn to ride on your own. A great coach empowers you to take full responsibility for your health and your habits.
Consistency doesn’t just come from mindset — it also comes from setting yourself up for success. Here are three tools that make staying consistent much easier:
Look at your week and block out specific workout times in your calendar. Treat them like any other important appointment.
Many people find mornings work best because you get it done before the day takes over — but find the time that works for you. Write it down and stick to it.
Make it easy to follow through. Prepare your clothes, water, or electrolyte drink the night before. If you go to the gym after work, pack your bag and take it with you.
“I forgot my clothes” isn’t a reason — it’s an excuse, and you stopped making them, right?
Never start your workout thinking, “What should I do today?”
That indecision wastes time and drains energy.
Go in with a plan — whether it’s a structured workout program or one of my free plans like Fit From Scratch (bodyweight only) or Strong and Sensitive (mindset + strength plan that includes dumbbell workouts). Structure creates freedom.
Consistency isn’t something you “arrive” at. It’s something you build — through tiny, daily actions and an unwavering connection to your why.
Stop waiting for motivation to strike. It won’t.
Start small. Take ownership. Be honest. Get support when you need it.
And most of all, keep your promises to yourself.
Because every small step you take builds the life — and the health — you want.
Additional resources:
FREE Beginner Lever Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners): https://kerstenkimura.com/fit-from-scratch
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
FREE Course Strong and Sensitive: https://kerstenkimura.com/14-day
FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
Beginner Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-starter-program/
Intermediate Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-intermediate/
Fit and Fueled Vault: A collection of 75+ video trainings providing sustainable, holistic approach to strength, nourishment, and nervous system regulation for women. NO DIETS. https://courses.kerstenkimura.com/fit-and-fueled-vault-course/
Emotionally Fit is my emotional awareness program for chronic pain or other chronic symptom recovery. You can find it here: https://courses.kerstenkimura.com/emotionally-fit-program/
Visit my Etsy store: https://www.etsy.com/shop/dotsbykersten
Apply to work with me: https://forms.gle/6NNHGmhvBQERvmu67
Get in touch:
Website: kerstenkimura.com
Instagram: https://www.instagram.com/taara_wisdom/
Pinterest: https://www.pinterest.com/KerstenKimuraCoach/
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