Finding it Difficult to Build Health and Fitness Habits Over 50?
I Do...

I believe I know some things about you and your current situation. If you are like many of us over 40 or over 50 still working hard to get after it, it can be difficult when life's commitments and responsibilities get in the way of training time. 

Whether you are coming off of decades of consistent training and still pushing advanced-level fitness numbers or you have spent that time focusing on work and family - neglecting your own health, the struggle is still there. Struggling with medical health screening numbers (cholesterol, blood sugar, blood pressure), stress mitigation, weight, and physical performance is a constant battle no matter where you are on the spectrum of fitness.  In fact, the Mastery of Recovery is needed for all levels of fitness as it goes hand in hand with our own longevity. 

Tell Me If This Is You?

Are you an older guy over 40 who needs to get back in shape for better health/wellness and who dreams of becoming fit and healthy and able to enjoy working out and physical activities? 

Currently, you're focused on losing weight and getting healthy to enjoy life again and trying to add mobility and flexibility to reduce pain and discomfort, right?

If you’re over 50 (or on track to have not exercised in decades) and trying to get back in shape, you’re probably familiar with the mistake of not putting fitness time into your daily schedule. Train to become an asset again!

"If it is not in the schedule IT does not exist."

Well, physical activity has been proven to reduce the risk of many chronic diseases, improve mental health, and even extend your life. So, making sure to include fitness in your daily routine is essential for staying healthy and well.

Here are 3 reasons why older guys over 40, 50 and beyond who need to get back in shape often make this mistake:

1. They don’t have enough time: Many older adults have busy schedules and struggle to find enough time to fit in a workout. But define busy as hours in front of the TV or other screens can be a time to walk around for a few minutes. Just 10-15 minute walks after meals can be just as helpful as taking an hour out of your day to train as well. How much can you accumulate in a day? 

2. They are overwhelmed: Starting a new fitness routine can be intimidating, leading some to avoid it altogether. No need to start training for a marathon or join a gym out of the starting blocks. Walking and stretching for 10-minute segments throughout the day is not only a great way to start but also a great stress reliever for those who already train hard. 

3. They think they’re too old: Some people think that once they hit a certain age, they should stop working out and focus on other activities. Look, I am an Old Guy (over 50). Compared to the 20-year-olds I coach, I am ancient. But the 60-70-80-year-olds who stop by to say hi call me a kid. While we are training hard, these guys are doing their thing and they all give me hope for those future decades as they are still getting after it with walking, biking, calisthenics, swimming, yoga stretches, and pickleball. 

Try This Starter Plan

Rather than continuing to avoid fitness altogether, there are a few things you can do to get yourself back in shape.

First, set aside even just a few minutes each day for physical activity. This can be anything from a brisk walk around the block to working in the yard.

Second, find a fitness buddy to help keep you motivated. Having someone to work out with can make the process a lot more fun and enjoyable.

Finally, don’t forget to have fun! Working out doesn’t have to be a chore — find an activity that you enjoy, like walking, gardening, biking, swimming, or dancing.

If you’re over 50 and trying to get back in shape, don’t make the mistake of not putting fitness time into your daily schedule. Even if it’s just a walk and a stretch, make sure to include physical activity for better health and wellness. We all have that lazy voice inside our head...shut it down and YOU be the voice.

Don't Listen to Yourself - Talk to Yourself and Get Moving!!!

Consequences of Not putting fitness time into the daily schedule 

If you make the mistake of not putting fitness time into your daily schedule, you're missing out on so much. The consequences of not carving out just a little time for exercise are much worse than you think. Not only will you miss out on the physical health benefits, like weight loss and increased energy, but you'll also miss out on the mental health benefits, like improved focus, reduced stress, and even relief from depression and anxiety. And, if you don't take care of your body now, the consequences may be dire down the road with more chronic illnesses to deal with (cancer, heart disease, diabetes, even joint replacement, etc). Not to mention, a lack of physical activity can lead to a decrease in mobility, making it more difficult to do everyday activities as you age. Don't let your health slip away - make fitness a priority in your life!

Typical Solutions Older Guys Over 40 Who Need To Get Back In Shape For Better Health / Wellness Try That Don't Work

Most older guys over 40 who need to get back in shape for better health and wellness try to fix the mistake of not putting fitness time into their daily schedule by reducing their caloric intake but NOT adding physical activity. Reducing caloric intake does not necessarily mean healthier eating habits; instead, it could lead to nutrient-deficient diets. Simply eating smaller portions will work ONLY if you are already eating healthful and nutritious foods. Here are some ideas for eating foods for energy as you can also have more energy to move more. 

 #1 Way To Avoid This Mistake

The #1 way older guys over 40, 50, and beyond who need to get back in shape for better health and wellness can avoid the mistake is to make fitness time a priority with consistency so you can actually build a habit. During this period of inspiration and motivation (first few weeks of starting), focus on building new habits / getting rid of old/bad habits.

Once you have the habit, you are now relying on discipline to keep moving even when you do not feel like it at first. It's the absolute best option because it allows you to lose weight and get healthy to enjoy life again. To put this into immediate action, here are four practical examples of how to make fitness time a priority:

1. Set up a designated time for physical activity every day. For instance, make it a habit to go for a 30-minute walk after dinner each evening.

2. Put physical activity into your daily schedule and treat it as an important meeting that you can't miss. This could be anything from a morning yoga session to a lunchtime jog.

3. Make physical activity fun. Whether you join an online fitness class or play a game of tennis with a friend, find an activity that you enjoy.

4. Make fitness a social event. Invite friends and family to join you on your walks or to the gym. Not only will it help motivate you, but you'll also be spending quality time together.

By putting fitness time a priority, you can avoid the mistake of skipping it altogether. This is the #1 way to get back in shape for better health and wellness. It's time to make fitness a priority! 

How To Fix The Mistake If You've Already Made It and How To Prevent From Making It In The Future

Not to worry – even if you're over 40, it's never too late to get back on track and reclaim your health and wellness. In fact, my business partner had a heart attack in his early 40s and is now over 50 and in the best shape of his life. He started out by walking up and down his driveway a few times each day. Now he lifts weights, can do calisthenics like a military recruit on a PT test, and even run and ruck. 

Here are some practical steps to take to get you started:

1. Start small - Think Big. You don’t have to commit to long, grueling workouts right away. Start with a short, 10-minute walk each day and then gradually increase the length as you get more comfortable with exercising. These are the building blocks of you changing your life and creating a foundation of fitness to build upon.

2. Find activities you enjoy. Working out doesn’t have to be a chore. Find activities that you enjoy – from going for a swim, to playing basketball with friends, to taking dance classes – and make them part of your routine.

3. Eat a healthy diet. Eating well is just as important as exercising when it comes to getting fit. Choose nutrient-rich, whole foods, and make sure you’re getting enough fruits and vegetables every day. Drink water instead of high-sugar sodas/juices. 

4. Don’t forget to rest. Rest and recovery days are essential for your body to heal and repair itself. So make sure you take a day off from exercise every week and get plenty of sleep every night.

5. Find ways to stay motivated and build discipline. Set milestones, reward yourself for progress, or create a playlist to help you stay energized. These are motivational but when you start to exercise even when you do not feel like it - you are now in the discipline phase. No one is 100% motivated to exercise each day - I am not. But after 10 minutes of giving it a chance, you are now able to finish what you did not feel like starting a few minutes earlier. 

6. Don't be too hard on yourself. Even a few minutes of activity is better than nothing.

7. Don't give up. It's normal to have setbacks, but remember that every step counts.

By following these steps, you can lose weight and get healthy to enjoy life again no matter what your age. So what are you waiting for? Get out there and start having fun with fitness!  

Tools To Get The Job Done Faster, Better, Easier 

These programs are proven for the 40+ age group but they require a few new rules if you want to stay focused and able to train (regardless of where you are on the fitness spectrum). 

I'd like to invite you to check out my critical article, Fitness over 40, 50, and into the 60s and beyond, at StewSmithFitness.com OVER 40 Section. so you can not only have more energy to be a better spouse and parent, and more productiveat work (without worrying whether you're on the right path or not).

Click for more information - Buy Now!

If you want to understand what it REALLY takes to get healthy and feel better again, develop the right habits to succeed in your new life of health and fitness and create the "never quit" mindset in as little as 12 weeks... then Fitness over 40, 50 and into the 60s and beyond is definitely for you. 

Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert of 55 years himself, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or uncertain about what’s suitable for your age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

Whether you’re starting from scratch or looking to improve on what you’ve already achieved, this book offers clear, structured workouts designed to help you lose weight, build strength, and regain that youthful spirit. Each workout also pays particular attention to flexibility and mobility—crucial elements that will enhance your overall physical well-being and help keep you injury-free as you progress.

One of the best parts of "The Ageless Athlete" is that you won’t be alone on this journey. With expertly guided routines, you can prioritize your fitness without the stress of ensuring you’re doing the right thing. Stew’s easy-to-follow instructions allow you to focus on making each workout count without becoming overwhelmed by the intricacies of fitness jargon. Plus join us on Live QA sessions Mon / Tues 9am (YouTube, TikTok, Instagram) or just email the author/coach at Stew@stewsmith.com.

Quick Summary:

1. FREE Fitness / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
2. eBooks, Books and eBooks in PRINT (over 40 options)
3. Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
4. Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
5. Podcasts (over 200)
6. Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
7. FREE Navy SEAL Exercises Apps - iPhone, Android
8. Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
9. Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
10. Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.

But if you are ready to make the change, check out the four part series (52 weeks of training) below:

Buy all four and save!!

Or Buy one phase at a time and rebuild over the next 52 Weeks...

Tactical Fitness (40+) Foundation Rebuilding (Part 1) - Recovery from Injury or Inactivity (Part 1). This new beginner plan forces you to "treat yourself like a beginner." Even if you do not feel like it, giving yourself a few weeks to easily work your way back into the weight room or any fitness program will pay off and help you rebuild after a long period of inactivity. (12 weeks) (book / eBook)

Tactical Fitness (40+) - Taking It To The Next Level (Part 2) - Are you ready to advance your fitness level? Well, Taking It To The Next Level after Rebuilding the Foundation (Part 1) is what this 12 week program is all about. Are you Ready to Advance Your Fitness? Progressing into more of an intermediate program with this book will be a steady increase of activity to include running (every other day), adding weights to calisthenics, and other non-impact cardio options. (12 weeks)  (book / ebook)

Tactical Fitness (40+) - Ready to Compete - (Part 3) (Intermediate / Advanced levels) – After you have progressed through the previous phases, you may be ready for something new. Maybe a new challenge or “up your game” to a level that pushes you physically, but also focuses on stress relief and recovery after tough workouts. This program is a great prep for any of the Tactical Fitness, Tactical Strength or Tactical Fitness for the Athlete Over 40 advanced level programs. (12 weeks) (book / ebook)

Tactical Fitness For The Athlete Over 40  (part 4) Actively Pursuing Recovery and Maintenance - This is part 4 of the above series that is rather advanced but still focused on adding in an easy day and / or mobility day to the week as a way to recover in the middle of the week. This will enable for a better workout number 4,5, or 6 as the week moves into the weekend. Running every OTHER day with non-impact cardio will reduce stress on the knees. Use of non-impact cardio and swimming pool for mobility is helpful as well. (16 weeks) (book / ebook)

Related Articles:

The Key to Longevity is the Mastery of Recovery

Recovery Recommendations - Take These Seriously

Don't Skip Mobility Day!

Personalized Training Programs - Personalized online coaching available too - any fitness level. In fact, most people on the PT CLUB program are over 40 with specific health and fitness goals. 

Questions?  Just email me at Stew@StewSmith.com