Motivation to exercise in midlife often feels like it disappeared overnight. One day you’re on track, and the next you’re skipping workouts and feeling stuck. Sound familiar? You’re not alone—and you’re not lazy. You just need a better strategy. In this post, I’m sharing five real-life ways to rebuild your motivation and create healthy habits that stick—without burnout, guilt, or all-or-nothing thinking.

It’s Mindset Over Motivation

In order to stay consistent, you must learn to think about motivation differently and recognize when you are engaging in self-sabotaging thoughts. Here are some of the most frequent thought processes I see in my clients. Ask yourself if you are guilty of any of these as well. After all, acknowledging them is the first step to breaking free from them!

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Motivation to Exercise Starts With Your ‘Why’

#1 – The Will Power Trap 

“If I had just enough willpower, I could…”

In reality, you are not your brain, and willpower is not the answer to motivation. Here are some helpful tips to help you learn to deal with some of the most common challenges we face when trying to lose weight and exercise.

“If I had more willpower, I would not eat junk food”

To set yourself up for success, you need to take away the foods that are causing you to fall off track and be more mindful of what you are eating. Do a tour de pantry and divide the foods into groups of colors, for example

• Red foods are the ones you can’t eat = allergy, unhealthy – donate these and don’t buy them again
• Orange foods are the ones you eat occasionally – only buy a few of these items so you don’t go overboard (chips, chocolates, other treats, etc.)
• Green foods are ones you can eat any time – buy as many as you need at a time so you don’t waste food (create a meal plan)

#2 – The Right Program Trap

“If I had just the right exercise program…”

No exercise program is going to work for you if you don’t. That means it’s not the program causing an issue – it’s your choice. As funny as it may seem, I don’t ALWAYS enjoy my workouts, as they are meant to be challenging and sometimes make me sore! Staying consistent is hard, so I focus on how I know I will feel afterward, and I definitely never regret working out!

You may also get impatient with not seeing your results from a workout instantaneously. Stick with a program long enough to give it a chance, and you will see gradual results over time! Before you know it, you will look at your progress pictures and notice the differences! 

#3 – The Comparison Trap

“If I was more like my friend…”

Theodore Roosevelt said, “Comparison is the thief of joy,” and he was right! Comparing yourself to anyone else is a losing battle because you are not them! Your bodies will respond differently to workouts and eating regimens, so you need to do what works best for you and learn not to compare your progress to another person. 

Remember to be realistic about what you can achieve based on your body type and preferences. Find what inspires you to dive deeper into your health and fitness journey (maybe a cooking class or a particular exercise). You can always have your friend work out with you and share health and fitness tips!

#4 – The Blame Trap 

“My (husband, family, friends, etc.) keep sabotaging my efforts.”

It is important to have a support system when you are working to achieve a goal. Talk to your family and friends about your goals, inform them about your intention to exercise, and be more conscious of your eating habits—compromise on what to buy to eat together. For example, get several smaller ones instead of the big tub of ice cream! 

For exercise, you can also choose activities that everyone enjoys doing together—maybe a favorite family sport or workout class! You can also get involved in fitness programs in your community, like joining a walking group or trying a new workout class.

Now that you’ve identified what thoughts may be holding you back from achieving your weight loss and exercise goals, here are my five best tips to keep yourself motivated.

Motivation to Exercise in Midlife: 5 Ways to Get Back on Track

• Change the way you talk about your goals

Words are powerful. You may not realize that the negative things you say casually to yourself or others about your fitness journey may affect your mindset. Try to think and talk positively about your weight loss and what concrete steps you will take. That positive energy is infectious; you will believe you can do it!

• Pick a plan that fits your lifestyle 

Prepping meals once a week can make a big difference if you’re always ordering takeout for lunch or giving in to cravings. Planning—especially when you’re not in the middle of a craving—sets you up for better choices and builds momentum toward your goals. This small step supports your energy and aligns you with your midlife wellness routine.

Finding motivation to exercise in midlife also means choosing the right time to move your body. Some women thrive on early morning workouts, while others feel stronger in the evening. The key is picking a time that fits naturally into your life and sticking with it. That rhythm builds consistency, which is where the fundamental transformation happens.

• Anticipate roadblocks

Even though I talked above about how your brain might try to sabotage you, that doesn’t mean you will be immune to it in the future. Sometimes, we will have hard days or be busier than usual, and we may fall off track. Don’t beat yourself up when this happens (and it will), so you don’t get stuck in your limiting thoughts again. Instead, come up with a goal you will achieve the next day. That way, you can still know you are putting the intention out there to stay consistent with your goals. 

• Don’t be afraid to ask for help

Changing your life is not easy, but it is worth it—and you don’t have to do it alone. Motivation to exercise in midlife often strengthens when you’re part of a supportive community. Maybe you’re having a great workout in class while your workout buddy is struggling. Could you take a moment to encourage them? On your hard days, they’ll remember how you lifted them and return the favor. That kind of connection fuels consistency and makes the journey more meaningful.

• Set up SMART goals 

This stands for:

S – Specific

M – Measurable

A – Achievable

R – Realistic 

T – Time-bound

Some examples of SMART goals include:

• I will run or bike for 30 minutes for five days next week.
• This week, I will eat three servings of vegetables every day.
• On Sunday, I will have 1 scoop of ice cream.

When you create specific and realistic goals for yourself every day, achieving your ultimate goal of losing weight and exercising more seems more attainable. Practice writing down your weekly objectives, and you will see the great progress you make over time!

For other ideas on how to measure your progress, check out my blog: 5 EASY WAYS TO MEASURE YOUR FITNESS PROGRESS.

Staying motivated to lose weight and exercise is essential for long-term health. If you decide to take off a few days, it’s not the end of the world. But you must return to where you left off or make changes if you didn’t like your first attempt. 

Remember to give yourself flexibility and celebrate the little successes along the way!

If you’re struggling to find the answer, dig a little deeper. Motivation to exercise in midlife doesn’t come with a magic wand or a quick-fix solution—it comes from within. Getting clear on what you really want and why it matters to your health creates lasting change. When your goals feel personal and meaningful, your spark turns into action.