Getting Back Into Fitness at 50+

As a nutritional therapist and former Olympic athlete, fitness and health have always been integral parts of my life. But hitting my 50s, breaking my shoulder, and, if I am truly honest, eating my way through recovery, I now find myself in unfamiliar territory and perhaps for the first time in my life, I’m asking myself: do I need help? How did I get from being at the top of my game to this?!

Yep, this is me on at the front 25 years ago!

The truth is, life throws us curveballs. Injuries, ageing, and the whirlwind of daily demands can lead to moments where we don’t feel like our best selves. For me, the past year has left me 15kgs heavier, with less muscle, and facing something I’ve never had before: bingo wings! But I’m determined to turn this around. If you’re in a similar boat, let’s embark on this journey together.

Why Muscle and Movement Matter More Than Ever

Muscle isn’t just about aesthetics; it’s crucial for our metabolism, strength, and overall vitality. As we age, we naturally lose muscle mass, making it even more important to stay active and incorporate resistance training into our routines. And let’s not forget mobility—tight, weak areas can exacerbate injuries or hold us back from moving freely.

For me, my shoulder injury has highlighted just how essential mobility work is for both recovery and prevention. I’ve also realised how easy it is to lose sight of these foundational practices when life gets busy or when we’re in pain.

The Plan: Rebuilding, Rebalancing, and Regaining

Here’s my personal roadmap for getting back on track, one step at a time:

1. Start Small but Stay Consistent

   No need to go from zero to hero overnight. My first step is committing to 20 minutes of daily movement—whether that’s a walk, yoga, or some light strength work.

2. Strength Training Twice a Week

   Rebuilding muscle is key to boosting metabolism and regaining confidence. I’ll be focusing on compound movements and adding resistance gradually. I think I will enrol a gym trainer for some guidance here on rebuilding.

3. Stretch and Mobilise

   As someone who has taken flexibility for granted, I’m incorporating regular mobility sessions to ensure my body can handle the demands of rebuilding strength. Ten to twenty minutes a day will be my goal.

4. Nutrition: Fuel, Don’t Restrict

   Eating for recovery and energy is the goal. Plenty of lean protein, colourful veggies, and healthy fats will be on my plate. Goodbye, mindless snacking; hello, mindful meals.

5. Accountability and Support

   Let’s face it, even Olympians need accountability. Whether it’s a coach, a friend, or a fitness app, having someone or something to check in with can make all the difference. I need to think about who this might be. I need someone honest who will keep me on track even when I don’t want to hear it!

The Emotional Side of the Journey

Rebuilding fitness after a setback isn’t just about physical changes—it’s a mental and emotional journey too. I’ve had moments of frustration, self-doubt, and even comparison, but I’ve come to realise the importance of showing myself compassion. This process is about progress, not perfection.

One of the best lessons I’ve learned is the value of celebrating small wins. These victories, no matter how small, build momentum and remind us how far we’ve come. Perhaps it’s acknowledging consistency in showing up for workouts or noticing that a previously tight pair of jeans feels more comfortable.

Celebrations don’t need to be extravagant—a new fitness outfit, a relaxing massage, or simply a quiet moment of gratitude can be enough. And while celebrating has never been my strongest suit, I now see how vital it is in maintaining motivation and staying the course. How do you celebrate your wins? I’d love to hear your ideas!

Want to Join Me?

This isn’t just my journey; it can be ours. Whether you’re recovering from an injury, feeling the effects of ageing, or simply ready to prioritise yourself again, let’s take it one day at a time. Together, we can rebuild, strengthen, and rediscover what our bodies are capable of.

Let’s lace up those trainers and get started. Here’s to a stronger, healthier, and happier version of ourselves.  Send me an email hello@kateslatter.com and share your journey and thoughts.  

Happy exercising!