What’s holding you back? You know you should be taking better care of yourself. You’ve thought about it. Maybe you’ve even started a few times. But somehow, life keeps getting in the way. Work, family, stress, and a hundred other things always seem to take priority.
If you’re over 40 and struggling to get back into shape, you’re not alone. However, the problem isn’t just time or motivation, it’s the excuses we tell ourselves that keep us stuck.
Let’s break down the most common roadblocks and, more importantly, how to overcome them.
Excuse 1: “I Just Don’t Have Time”
Reality Check: You do have time! It”s just not a priority right now. Between work, family, and responsibilities, life is busy, but you still find time for things that matter (Netflix, scrolling, the pub on weekends).
How to Overcome It:
Audit Your Time: Track how you spend your day for a week. You’ll likely find gaps for a quick 30-minute workout.
- Shorter, More Effective Workouts: You don’t need an hour in the gym. However try a 20-minute home session or a lunchtime walk.
- Schedule It Like a Meeting: If it’s on your calendar, it’s non-negotiable.
Mindset Shift: Instead of “I don’t have time,” say, “I will make time because my health matters.”
Excuse 2: “I’m Too Tired After Work”
Reality Check: Feeling tired is normal, but exercise actually gives you more energy. So the less you move, the worse you feel.
How to Overcome It:
- Move Early: If after-work workouts feel impossible, train in the morning.
- Start Small: A 5-minute walk is better than nothing. Momentum builds energy.
- Fuel Properly: Cut back on processed foods and caffeine crashes that drain energy.
Mindset Shift: Instead of “I’m too tired,” say “I’ll move my body to feel more energised.”
Excuse 3: “I’ll Start When Things Settle Down”
Reality Check: Life never settles down. There will always be work deadlines, family commitments, and unexpected events. So if you wait for the “perfect time,” you’ll be waiting forever.
How to Overcome It:
- Start With What You Can Control: Even if life is chaotic, commit to 10 minutes of movement a day.
- Remove the All-or-Nothing Mentality: Progress isn’t about perfect routines, it’s about doing something.
- Use Stress as Fuel: Exercise is one of the best ways to handle stress, not another thing to stress about.
Mindset Shift: So instead of “I’ll start when life calms down,” say “I’ll start now, because life won’t wait.”
Excuse 4: “I’m Too Out of Shape to Start Again”
Reality Check: Everyone starts somewhere. Therefore the longer you wait, the harder it gets. Being out of shape isn’t a reason not to start, it’s the reason to start.
How to Overcome It:
- Start at Your Own Pace: You don’t need to jump into intense workouts. Begin with walking, bodyweight exercises, or light weights.
- Remember, Progress Is Quick: Within a few weeks, your body will adapt, also you’ll feel stronger.
- Focus on Small Wins: One extra push-up, one more rep, one more step than last time.
Mindset Shift: Instead of “I’m too far gone,” say “Every small step forward is a win.”
Excuse 5: “My Body Can’t Handle It Anymore”
Reality Check: Yes, your body has changed since your 20s. But that doesn’t mean you can’t be strong, mobile, and fit. You just need to train smarter.
How to Overcome It:
- Adapt Your Training: Prioritise strength, mobility, and recovery. No need for punishing HIIT if your joints hate it.
- Fix What’s Holding You Back: Pain? See a physio. Stiffness? Stretch. Low energy? Adjust nutrition.
- Celebrate What Your Body Can Do: You’re not broken—you just need a different approach.
Mindset Shift: Instead of “I can’t train like I used to,” say “I can train in a way that suits me now.”
Excuse 6: “I Don’t Know Where to Start”
Reality Check: Feeling overwhelmed is understandable, but not starting at all won’t solve anything. The key is to just begin, even imperfectly.
How to Overcome It:
- Find a Simple Plan: A structured program removes decision fatigue.
- Hire a Coach or Follow a Plan: Get guidance so you don’t have to figure it out alone.
- Focus on the Basics: Strength training, daily movement, and solid nutrition are all you need.
Mindset Shift: Also instead of “I don’t know where to start,” say “I’ll take the first step and learn along the way.”
Final Thoughts: What’s holding you back? Excuses, Now Take Action
The biggest thing holding you back isn’t time, energy, or knowledge. It’s the story you tell yourself about why you can’t start. Every excuse has a solution. The hardest part is deciding that you will take action.
So if you’re ready to break free from the cycle, start today. Even if it’s just a 5-minute walk or a single set of push-ups. The momentum you build will carry you forward.
And remember, there’s no perfect time, perfect plan, or perfect body. There’s just you, making the choice to improve, one step at a time. So what’s holding you back?
