If you’re wondering whether it’s too late to start working out at 55, I want to begin by gently saying this: It’s never too late.
I know what it feels like to look in the mirror and not recognize yourself anymore. You may wake up feeling stiff, tired, or frustrated because your body no longer moves as it once did. But I’m here to remind you that your body is still capable of so much more than you think.
The body may change with age, but its capacity to grow stronger, more flexible, and more energized never truly disappears. In fact, experts agree that women over 50 can often experience dramatic improvements in their physical and mental well-being simply by committing to regular exercise.
I’m Schellea Fowler, founder of Fabulous50s, and I didn’t become a fitness trainer in my 20s. I became one later in life because I saw that conversations about fitness weren’t including women like me. We were being overlooked. So, I decided to change that.
And now, I want to help you change your story too.
So, if you want to start working out at 55, here are things you should know;
Why Starting Exercise at 55 Is Not Too Late
Your body still has an incredible capacity to adapt. According to numerous studies, muscle mass, strength, and cardiovascular health can improve significantly, even if you’ve lived a sedentary life.
The key lies in choosing the right type of exercise and progressing gradually.
Dr. Frank Hu, an associate professor at the Harvard School of Public Health (SPH) emphasized that exercise is the closest thing we have to a magic bullet for healthy life.
Whether you’re dealing with stiff joints, low energy, or a bit of extra belly fat, regular physical activity can reverse many of these symptoms.
At 55, the benefits of starting to work out include:
- Increased strength and mobility
- Improved balance and reduced risk of falls
- Weight management and metabolic health
- Stronger bones and reduced risk of osteoporosis
- Better sleep and reduced anxiety or depression
- Enhanced cognitive function and memory
What Happens to the Body After 50 and How Exercise Helps
Once we hit our 50s, we naturally start to lose about 1% of muscle mass per year—a process known as sarcopenia. This makes everyday tasks feel harder and increases the risk of injury.
But this decline is not inevitable.
Resistance training, walking, bodyweight exercises, and stretching can all rebuild lost strength and slow this process down dramatically.
Similarly, bone density decreases with age, particularly in postmenopausal women. Regular weight-bearing activity like walking, dancing, and resistance training has been proven to stimulate bone growth, reducing the risk of fractures.
Cardiovascular health also becomes more critical with age. Fortunately, brisk walking, swimming, or even beginner aerobic workouts can dramatically improve your heart health, circulation, and stamina.
READ ALSO: The Ultimate Strength Training Blueprint For Women Over 50
Expert-Recommended Workouts for Beginners Over 55
If you want to start working out at 55, start small and be consistent. You don’t need to jump into intense programs. The best workouts for women (and men) over 55 are gentle on the joints, easy to follow, and gradually build up strength, endurance, and flexibility.
Here’s what fitness professionals recommend:
1. Walking
Walking is simple, free, and incredibly effective. Aim for 20–30 minutes a day to boost heart health, burn calories, and improve mood. You can add light hand weights for an upper-body challenge.
2. Strength Training
Start with bodyweight exercises such as squats, wall pushups, or resistance bands. Two to three sessions per week can build lean muscle and improve your metabolism.
3. Flexibility and Balance Exercises
Yoga or Pilates-style routines help improve posture, joint health, and prevent falls. Even a 10-minute daily stretch routine can help relieve stiffness and promote calm.
4. Low-Impact Cardio
Dancing, aqua aerobics, or beginner-friendly YouTube workouts (like those from Fabulous50s) keep your heart strong without stressing your knees and hips.
5. Core Strength
A strong core improves stability, reduces back pain, and enhances every movement in daily life. Planks, seated leg lifts, and pelvic tilts are great beginner options.
How to Start Working Out Safely at 55
Listen to your body, and don’t compare your journey to others. Here are practical tips to begin your fitness journey safely and effectively:
- Get a check-up: Talk to your doctor, especially if you have chronic conditions like arthritis, hypertension, or diabetes.
- Warm up and cool down: Always prep your body with light movements and stretches to prevent injury.
- Hydrate well: Water becomes more important as your body ages.
- Track your progress: Celebrate small wins like improved stamina, better sleep, or looser-fitting clothes.
- Rest and recover: Your body might take longer to recover, honor it with rest days and gentle movement.
What If You’ve Never Worked Out Before?
You’re not alone. Many people in their 50s and 60s are exercising for the very first time, and they’re seeing remarkable benefits. One of the greatest myths is that you need to have been active your whole life to enjoy exercise. That’s simply not true.
In fact, the NIH research states that becoming active later in life may actually offer greater health benefits because your body has more to gain.
If you’ve never exercised before, start with just five minutes. Build a routine that works for your life, do something you enjoy, whether it’s walking your dog, gardening with purpose, or following a Fabulous50s routine from your living room.
READ ALSO: How ‘Exercise Snacks’ Can Help You Stay Fit and Healthy Over 50
Fitness After 50: Common Myths That Might Be Holding You Back
If you’ve been telling yourself that you’re too old or too far gone, I want to lovingly challenge that with a few truths.
❌ “It’s too late to build muscle.”
✅ Your body can still build lean muscle, even in your 60s and 70s. You just need the right type of strength training.
❌ “Exercise will make my joints worse.”
✅ Movement can actually ease joint pain by strengthening the muscles that support your joints. Gentle, low-impact routines are your best friend.
❌ “I need to lose weight first.”
✅ Exercise supports weight loss, but even before the scale moves, your body starts healing from the inside. You’ll feel the difference long before you see it.
❌ “I have to go to the gym.”
✅ Nope. You can move your body beautifully and effectively from your own living room in your pajamas if you like.
That’s why I created workouts just for us—no equipment, no pressure, no mirrors.
Motivation Tips for Staying Consistent After 55
Starting is one thing. Sticking to it is another. Here’s how to stay on track:
- Create a routine: Block off time daily for your health. Treat it like a non-negotiable appointment.
- Find community: Join a walking group, an online class, or connect with others in the Fabulous50s YouTube comments.
- Wear comfortable clothing: Invest in activewear that makes you feel good and confident.
- Track your mood: Exercise is as much for your mental health as your physical health. Journaling how you feel post-workout keeps motivation high.
- Reward yourself: Celebrate consistency, not perfection. Every step forward counts.
Final Thoughts
For fitness after 50, it’s never too late to begin!
Starting to work out at age 55 is not a restriction; it’s a freedom. It’s a chance to rewrite your story, to feel energized in your body, and to enjoy the next chapters of your life with strength and confidence.
We’re not here to turn back time. We are here to move forward, and we are stronger, brighter, and more alive than ever. And you don’t have to do it alone.
At Fabulous50s, we’re walking this path with you. I believe in you. And we’re here to move with you, every step of the way.
Start small. Stay consistent. You’re definitely not too late. You’re right on time.
Explore More
For fitness after 50, you should also try this effective workout: Best Exercises to Improve Balance and Prevent Falls After 50
For a more organized workout routine, you can also check out our 14-Day Glow-Up Fitness Challenge, which includes strength training, low-impact cardio, mobility exercises, stretching, and balance exercises that you can do to keep flexible and fit.
You can also check out the Fabulous50s Youtube channel for some amazing workout routines.
