If you’ve changed your body through exercise in your 40s post-kids…

[Bearlionfalcon]

… how have you done it? How much exercise do you do, when do you do it, how quickly did you see changes?
I have always blown hot and cold on exercising and I’d love to be more consistent and make it a non negotiable part of my life. Would also love to tone up - I eat healthily and am not technically overweight, but I am unfit and too sedentary and lack body confidence. I just find it so hard to fit it in with three young kids etc etc. If you’re the same and successfully manage to exercise say, 3-5 times a week I would love to hear your weekly routine and how you fit the exercise in.

I started just after my 40th birthday. I initially spent a fortune on an online coach for 6 months. It was valuable to an extent, but way overpriced for what it was. This was a combination of heavy lifting and jogging / walking / calorie counting.

I then went solo for 6 ish months of just lifting heavy still, but I found it dull.

I now use the Ladder app which gives you 6 workouts a week. They range in length, but usually 30-40 mins and whilst the weights are lighter than I was using, my body has transformed the quickest doing this. It’s been a revelation. The works outs are well instructed, and they fly by. I really look forward to them. It’s £14.99 a month and totally worth it. I do it all from home.

Sorry, meant to say I try and do these workouts 5 days a week (minimum 4) and usually hit 10k steps minimum each day.

I found a local boot camp. I made some friends there. Its a really encouraging environment and atmosphere, everyone holds each other accountable. Its outside which i love - come rain snow wind, jt happens anyway. I go 4 times a week- two early mornings (back in time for school run) and two lunchtime sessions. I would try and do something with a friend! Good luck

I had a baby at 41 and then struggled to get back to a pre-baby weight and was about 10lb-stone over where I wanted to be, and also just not the same shape. I started doing 2x 1 hour sessions with a personal trainer. Did that for two years. Same days/times that worked so that it became part of my regular routine.

Great for strength but had to go really hard on diet to then lose weight. I did also find that I didn’t progress as much as I’d have liked tbh in terms of visible body changes.

Since April, I stopped the PT and have started doing reformer Pilates alongside very dynamic yoga, plus I do some body weight exercises at home. I’m find that as successful to be honest. I also do 10-15k steps a day with walking as my default for school runs, local trips.

The thing that makes it work for me is sticking to times - so I always exercise at 8am Saturday and we work it into our family routine.

47 here. To be fair I got fit after kids in my 30s but I've stuck with it and it's been a consistent part of my life.

I work full time and have teens and dogs.

I get up at 5 every morning and I either walk 3miles (a loop from the house) or weights at home using Bodyfit by Amy, free Caroline Girvan or PMA fitness on YouTube. With the odd Joe wicks for variety.

I have dumbells in 2, 3, 5, 6, 8, 10kg. And 4, 6 & 12kg kettle bells. Bought over the years not all one go. Means I can be versatile.

I hate exercising with other people and I need it over and done with before my day starts.

I’m late 40s and although had my kids 20 years ago, have got the fittest/strongest I've ever been within the past 5 years. My routine:

Mon - Cardio
Tue - Lower body (weights)
Wed - Treadmill walk & PT session
Thurs - OFF
Fri - Upper body (weights)
Sat - Cardio & Lower/Upper (weights)
Sun - OFF

Each session is at least an hour and I try to hit 5 x week, I feel rubbish if I have a week where I can’t fit enough exercise in. I can now lift heavy weights (for me!) e.g. deadlift - 80kg and barbell squat - 60kg.

I started with my PT for a 12 week block but have been with him for nearly 3 years… I now factor the expense in as a monthly direct debit (£50 a week)

I also changed my diet and try and eat relatively low carb and have 100-125g protein a day - this has really added to my muscle definition which I love!

Running.
I started half-arsedly in my 30s but actually got stronger and faster in my 40s after two kids.
I run at least four times a week and also do strength work on the side. I mainly run long distances now and have done a fair few marathons.
I don't calorie count any more, after years of yo yo dieting, and have dropped to a size 8-10.

Thanks so much for these amazing and varied responses. You’re all inspiring! @SignatureShortdeads ill look into the ladder app as I feel like that might work for me.
it sounds like lots of you think weights give you the most bang for your buck in terms of changing their body? Although I guess the key is consistency and you need to find what you enjoy to achieve that!
You all seem to be able to juggle so much. I would really struggle with five hour long sessions a week but I feel like five shorter (20-30mins) or three longer sessions a week might be achievable - what do people think is better; little and often or three ‘proper’ sessions if it’s the choice between?

I’ve found even a teeny amount of exercise can be effective if done consistently. I’ve got 3kg and 5kg weights in my bedroom and in the mornings I do just 10/15 mins of a free workout (either HASfit or Joe Wicks on YouTube). Then I also go for a walk in my lunch break. Have been doing it for a few months now and feel so much stronger.

I started couch to 5k (for the third time 😂) last year at 40 and this time I've actually stuck at it. Mostly I only have time to run twice a week, 3 if I'm lucky and I did a 10k for the first time at the weekend. I try and throw in a bit of yoga, pilates and strength training when I can but it's hard to fit in

I’ve always been sporty and joined a gym after my second (although in my 30s). Im now early 40s and exercise 6 times a week- about 2 hours a day. I do a lot of cardio (running, spin, hiit) but also Pilates and body pump.

weekly routine is exercise in the morning- mainly 2 or 3 classes or a run. So today I did a step aerobics class, a 45 mins run on treadmill then a Pilates class

I’m only nearly 40 and I had my DS at 23 but I just wanted to add something different into the mix: pole dancing! I started 18 months ago and I’m so freaking strong now it’s unreal. I love it so much, I do it 5-6 nights a week (1 or 2 classes and I have my own pole) . I can hold my who body weight inside down by just my hands 💪💪.

Hi OP. Definitely little and often. I did my 20min Caroline girvan this morning and can feel it all over.

Stick with it and be consistent.

You don't have to get heavier and heavier. I've maintained big muscles with just my 5kg weights and 20 mins a day in years when I've struggled for time.

So tbh I started with couch to 5k 4.5 years ago in my 30s and then continued to run 5k a couple of times a week, but that didn’t do a lot for my body really. Then about a year and a half ago at 39 I decided to loose weight and take it more seriously.

now at 40 I’m the fittest and strongest I’ve ever been. I basically got really into running. So my routine at present is something like:

Monday - either a short run or a gym class straight after work and then ballet.

Tuesday - 6-8 mile run with the running club.

Wednesday - HIIT and core classes at the gym.

Thursday - Hill repeats with the running club

Friday - track session with the running club.

Saturday - park run

Sunday - long run with the club. Usually around 10 - 12 miles but lately it’s been up to 20 as marathon training.

some weekends there are also races.
it’s a lifestyle now and really my main hobby. It does help that I had my kids in my early 20s so my time is now my own in a way it hasn’t been for a very long time.

really you need to find something you love and then stick at it.