Let’s be honest: there are days when the thought of lifting weights feels as appealing as cleaning the house. But here’s the deal—getting started is the hardest part, and once you begin, you’ll likely find your groove. Motivation often comes after action, not before.
Here’s how to talk yourself into it when your brain is busy crafting excuses:
- Be Stronger Than Your Excuses
Remind yourself why you’re doing this. It’s not just about muscles—it’s about mobility, independence, and feeling good in your own skin. Visualize yourself opening that stubborn jar of pickles or running around with your grandkids. - Find Your “Why”
Ask yourself: what do you want to gain from this? Strength? Energy? Confidence? Write it down. On tough days, read it out loud—it’s your personal pep talk. - Start Small
No one said you have to deadlift a car. Even a few minutes of resistance training counts. Commit to just five minutes, and if you feel like stopping after that, you can. (Spoiler: You probably won’t.) - Reward Yourself
Pair weight lifting with something you enjoy. Listen to your favorite playlist or podcast while you work out, or treat yourself to a post-workout smoothie or bath. Associating workouts with a reward can make them feel less like a chore. - Celebrate the Wins
That first bicep curl? Celebrate it. Added more weight? High-five yourself. Progress, no matter how small, is worth cheering for.
Special Advice for Women Over 40 Who Are New to Weight Lifting
If you’ve been sedentary for a while—or forever—it’s never too late to start. Resistance training isn’t reserved for athletes; it’s for everyone, regardless of experience. Here’s how to ease in:
- Start with Body Weight
Before diving into weights, get comfortable with movements like squats, lunges, and push-ups (yes, you read right, the dreaded pushup-but hear me out). These exercises build foundational strength and confidence. - Use Resistance Bands
These are gentle on joints and great for beginners. Plus, they’re inexpensive and easy to use at home or when traveling. - Focus on Form First
Proper technique is everything. A simple, well-done squat is more effective (and safer) than a poorly executed barbell lift. Consider working with a trainer or watching beginner-friendly videos (there are lots available on YouTube so you don’t have to leave your house if you don’t want to). - Go Slow and Steady
Progress might feel slower than it did at 20—and that’s okay. The goal isn’t to compete with anyone else; it’s to build strength and health that supports your lifestyle. - Honor Your Body
Listen to what your body is telling you. Some soreness is normal, but pain isn’t. Rest when needed and adjust exercises to suit your abilities. - Find a Community
Whether it’s an online group, a local gym, or a workout buddy, surrounding yourself with supportive people can make all the difference. - And instead of turning up the heater should you find yourself feeling cold, do 10 squats, pushups or sit ups instead! Not only will you save money on heat, but your body will thank you for lifting it’s own weight!
The Takeaway
Weight lifting isn’t just some fleeting fitness trend—it’s a timeless classic, like your grandma’s favorite casserole, but way better for you. From building physical strength and revving up your metabolism to boosting mental health and adding years to your life, the benefits of resistance training are impossible to ignore. And here’s the kicker: it’s better for your wallet, too. Weights won’t drain your bank account like Botox, fillers, or pricey treatments. They strengthen your body, mind, and soul, knowing that every rep is your own investment in the best version of yourself.
When I first started lifting, my weights were so light I joked they were more decorative than functional—2-pound dumbbells and lat pulls with no weight. Even my dog didn’t take her eyes off me, probably wondering what I was up to. But I stayed consistent, and over time, I worked my way up to 10-pound weights and 20-pound lat pulls. The point is, you don’t need to lift a car on day one—or ever. Start small, stay committed, and challenge yourself—not just in theory, but by actually doing hard things.
Every time you follow through and tackle something difficult, you prove to yourself that you can do hard things. That proof builds mental strength and creates momentum, encouraging you to step forward in the direction of your best intentions and goals. Maybe it’s hiking that trail you once avoided, lifting a suitcase with ease, or feeling unstoppable as you power through life’s challenges.
Whatever it is, you’ll know: you’ve grown stronger from the inside and out.
This isn’t about chasing youth, it’s about becoming stronger to carry yourself into your later years. You don’t have to bulk up or lift heavy, you just need to be consistent and start lifting something!
If you are looking for more ideas and inspiration like what you read in this article, you’ll l find those things and much more in my book, The Awakened Body. (Click on the title.)