Why Your 20s Workout Doesn’t Work Anymore (and the Simple Tweak That Will)

Let’s be honest. As we get older, our priorities and responsibilities change. The way we approached fitness in our 20s usually doesn’t stick in our 30s, 40s, and beyond.

We were motivated. We had the time. We had the drive. We did the thing.

And then…

We stopped doing the thing. It started slow. We didn’t go as often, we skipped another one, there were other plans or responsibilities that we felt were more important.

Before we knew it, we weren’t going as often and making excuses more frequently. We start talking about “getting back” to the gym and “starting again”…We want to and we don’t. The ambivalence starts to grow. Adding fitness into your life starts to feel less good, it starts to be filled with guilt, excuses or whatever other emotions are swirling around.

The all-or-nothing mentality that once drove us through painful runs and two-hour gym sessions for the sake of aesthetics now serves as a painful reminder, fueling feelings of disappointment, shame, and guilt.

“I used to…”

As the years tick by, so do our priorities, responsibilities, and, yes, our bodies. We often find ways to explain our lack of activity to minimize the psychological angst between our ideal self and actual self. We’re still the same person right? THe one who believes in being healthy, active and yet, struggle to do it. These feelings can be very normal as we transition between our life stages. The good news? This shift is an opportunity to build a fitness routine that’s not just because we “have to” and more because we choose to, because we can, and because we want to.

This post is for everyone, whether you’re trying to keep up with the kids, manage a demanding career, or you’re a trainer looking for better ways to communicate with and retain your long-term clients.

The Great Motivation Migration: From External to Internal

The biggest shift we see (and the one you should embrace!) is the change in why we exercise.

Expert Tip: If you’re struggling to start, stop asking, “How will this make me look?” and start asking, “How will this help me live better today and in 10 years?”

The Ambivalence Abyss: When Life Gets Real

We’ve all been there: that internal debate that happens right before you’re supposed to work out.

“I should get a workout in, but I have to help with the baby…”

“I want to get stronger, but I’m too exhausted from work…”

This is ambivalence; the struggle between what you know is good for you and the very real demands of your life. For many, as careers peak and family responsibilities multiply, time pressure and changes in priorities allows us to “cancel” on our fitness. We don’t make it up because every aspect of our life seems just as important forgetting how fitness should also be up there in priority at least until it is taken away, or we must do so to live. Priorities.

Why Ambivalence Happens: When the effort required for a task (a 60-minute gym session) feels overwhelmingly larger than the immediate reward, the task gets sidelined. Our brains prioritize the immediate, necessary tasks (work, family).

The Fix: You need to lower the barrier to entry so drastically that the effort is minimal. We can reduce the amount of effort required to achieve the behavior or we can adjust the perception of the obstacle by making it easier to overcome.

Small Tweaks, Big Impact: Integrating Fitness Seamlessly

Stop trying to find a new hour in your day. Start utilizing the minutes you already have. These simple tweaks don’t feel like a big commitment, yet they accumulate into significant progress.

Tweak 1: Embrace the 10-Minute Micro-Workout

The Old Mindset: “If I can’t do 45 minutes, it’s not worth it.”

The New Reality: Studies show that multiple short bursts of activity throughout the day are highly effective for cardiovascular health and metabolism.

• The Power of 10: Set a timer for 10 minutes. Do a circuit of bodyweight squats, push-ups (on the wall or floor), and a plank. Done. Do this once in the morning and once in the evening. That’s 20 minutes of quality work!

Tweak 2: The “Habit Stacking” Strategy

Pair a new, desired movement with an existing, automatic habit.

• Existing Habit: Boiling the kettle for coffee/tea.
• New Movement: While the kettle boils, do 20 calf raises and 15 hip hinges (like a deadlift, focusing on the glutes).
• Existing Habit: Brushing your teeth (2 minutes!).
• New Movement: Do a wall sit for the duration of brushing.

Tweak 3: The “Active Waiting” Principle

Turn passive waiting time into active movement time.

• Waiting for a call to connect? Pace while talking.
• Waiting for dinner to cook? Do a set of lunges down and back in the kitchen.
• Watching TV? During commercials, get up and stretch or do a set of movements

The Trainer’s Takeaway (For Our Pros!)

If you work with older clients or busy professionals, understand that consistency trumps intensity. Focus on:

1. Reducing Perceived Effort: Give them 15-minute homework routines instead of telling them to “find time” for a second long session.
2. Highlighting Function: Frame exercises around real-life tasks (e.g., “This goblet squat helps you safely pick up luggage”).
3. Building Confidence: Celebrate the consistency of small changes more than a massive PR.

The Bottom Line: Your Fitness Evolution

As we age, fitness stops being about external validation and becomes an investment in our freedom and independence. It’s no longer a sprint; it’s the foundation for a life well-lived.

Don’t let ambivalence win because the task seems too big. Start small, stack your habits, and watch as those little tweaks lead to profound, sustainable strength.

Become a NASM Certified Personal Trainer with our 8 week long program that integrates traditional classroom learning with practical application of the science. Reach out to us at [email protected] or 604-834-5223 for more information.