Why my workouts felt impossible after 35, and what I did

Understanding the Shift After 35

It’s a strange realization when you cross that threshold of 35 and suddenly, what used to feel effortless becomes a chore. I remember waking up one morning, lacing up my sneakers, and feeling this weight—not just physically, but mentally. The workouts that once offered a satisfying challenge now seemed impossible. Have you ever felt like your body was betraying you, as if it had suddenly decided to revolt against the exercises that used to bring you joy?

As we age, our bodies undergo a multitude of changes that can make fitness feel daunting. Hormones fluctuate, metabolism can slow down, and our busy lives often leave little room for self-care. If you’re like me, you’ve probably juggled work, family, and personal commitments, often prioritizing everything but your own well-being. There’s a unique frustration that comes with this shift: you crave the energy and strength of your younger self, yet your body seems to have other plans.

Identifying the Barriers

The Hormonal Landscape

One of the significant changes that occur in our mid-30s is the shift in hormone levels. Estrogen and progesterone fluctuate, which can impact everything from energy levels to muscle recovery. Have you noticed that after a high-intensity workout, you feel more fatigued than invigorated? This is your body adjusting to these hormonal changes, and it’s important to recognize that it’s not just you—it’s a common experience.

Time Constraints and Stress

Time seems to evaporate as we manage a whirlwind of responsibilities. Work projects, family activities, social commitments—these often take precedence, leaving little room for a dedicated workout routine. Add in the stress of everyday life, and it’s no wonder that exercise feels like another chore on an already overflowing to-do list.

When we’re stressed, our bodies produce cortisol, a hormone that can lead to fatigue and cravings for unhealthy foods. In this cycle, it becomes easy to view workouts as just another item to check off, rather than an opportunity for self-care and rejuvenation. Have you found yourself scrolling through your favorite yoga videos but never quite pressing play? You’re not alone.

Shifting Mindset and Habits

At some point, I realized that my approach to fitness needed to change. I had to confront my all-or-nothing mindset that had dictated my habits for years. The truth is, with age comes wisdom—and in this case, the wisdom to understand that progress doesn’t have to be extreme to be effective.

Embracing a New Approach

Finding Joy in Movement

One of the most transformative shifts I made was redefining what exercise meant to me. Instead of forcing myself into an intense workout every day, I began to explore what truly brought me joy. This meant incorporating activities like dancing, hiking, and even leisurely walks through the park. You know that feeling, when you’re enjoying something so much that you forget you’re exercising? That was my goal—to find joy in movement, rather than viewing it as a punishment.

Prioritizing Recovery

Recovery became a key component of my routine. I discovered the power of listening—really listening—to my body. This meant giving myself permission to rest when needed and indulging in restorative activities like gentle yoga or meditation. It’s fascinating how much better I felt when I allowed my body time to rejuvenate instead of pushing through fatigue. Have you tried a restorative practice? It might just surprise you how beneficial it can be.

Balanced Nutrition

Nourishment is another crucial piece of the puzzle. I began to focus on whole foods that fueled my body rather than counting calories or adhering to restrictive diets. Eating became a way to honor my body, providing it with the nutrients it craved to perform well. I found that when I prioritized real foods—fruits, vegetables, lean proteins—that my energy levels stabilized, and workouts became more enjoyable.

Creating a Sustainable Routine

Ultimately, the key to making workouts feel possible again lies in consistency rather than intensity. I started scheduling short workouts during the week, sometimes just 20 minutes of activity, and longer sessions on weekends when I had more time and energy. It was incredible how those small, consistent efforts built up over time—both physically and mentally.

Incorporating flexibility into my schedule also allowed me to adapt my workouts based on how I felt each day. If I woke up tired, I opted for a gentle flow instead of a high-intensity interval session. By altering my mindset and embracing the ebb and flow of life, I found a rhythm that worked for me without the pressure of perfection.

Embracing Progress Over Perfection

As I navigated this new phase of my fitness journey, I learned that it’s okay to have days when you feel less than your best. The important part is showing up for yourself, even if that means taking a step back. The goal isn’t to have a perfect body; it’s to cultivate a healthy mindset and find joy in the process. Remember, achieving balance takes time and patience—embrace the journey, and allow yourself grace as you grow.

So, if you find yourself feeling overwhelmed or frustrated with your workouts, know that you’re not alone. Embrace the small victories, celebrate your unique journey, and remember that consistency, not intensity, is what leads to lasting change. Here’s to finding joy in movement and nurturing our bodies as we continue to thrive, no matter our age.