Starting over after a toxic relationship at 53 wasn’t easy but rebuilding through movement gave me my power back. This is how I began a fitness routine as a woman over 50 and the surprising results I’ve seen after just six weeks.
Broke and Broken : He Took Everything from Me
I was broke and broken.
And I felt completely lost in life.
But over time, I realized—he didn’t take everything.
He didn’t take my will to rebuild. He didn’t take my power to begin again. And he sure as hell didn’t take my future.
At 53 years old, I started a fitness routine based on workouts designed specifically for women over 50 as a direct result of how horrible he treated me but I soon realized I was gaining more than just muscle.
And I had no idea how much would change in just six short weeks.
Not just physically… but mentally, emotionally, spiritually.
This wasn’t just about muscles. This was about me—rising.
Women Over 50 Workouts: Where I Started
Back in November 2024—about six months after I left a toxic relationship and losing everything to him—I took the first obvious step:
I got a job. I needed a paycheck and some sense of stability.
But once that was in place, I had to ask:
What now?
How do I rebuild the woman I once was and who I wanted to be?
I didn’t have a clear path. But I knew I needed a win.
Something I knew I could accomplish. Something that made me feel capable again.
And for me, that meant movement.
Steps to Becoming Me Again : Working Out After 50
I didn’t buy a fancy program. I didn’t track my steps. I didn’t overthink it.
I just walked.
Around my neighborhood. On trails. At work. Even in parking lots.
For three months, walking became my quiet protest.
It was my way of saying: I still matter. I’m not giving up on myself.
The Turning Point: My 9 Extreme Goals
By April, I still felt stuck—financially, emotionally, physically.
So I did something bold:
I created 9 extreme goals to reach right after my 54th birthday in February 2026.
And I didn’t keep them to myself—I announced them on my YouTube channel. Because I wanted accountability… but I also wanted to rise. And I wanted you to rise with me.
I didn’t hit the ground running on all 9, but my health goals grabbed me first.
Why?
Because when I feel strong in my body, I make braver moves for the rest of my life. And I had been physically fit in the past, I knew I could do this and get the “win” I had been needing.
Women Over 50 Workouts : My Fitness Routine at 53
So I started researching women over 50 workouts that actually work.
The answer?
Resistance training. Lifting weights. Building muscle.
Not to get larger but to get stronger.
I started with 8-pound dumbbells and slowly worked my way up to 15s.
I follow YouTube workouts specifically designed for women over 50, they will have fewer reps, and use heavier weights. That’s the formula that many are touting works for women my age.
I added hiking with a weighted backpack.
I started walking with an 11-pound weighted vest—huge game-changer. Some days I do kickboxing just to release stress and feel fierce.
And yes, I still walk and nearly every day.
This journey isn’t about punishing my body. It’s about partnering with it.
I’m not shrinking—I’m rising.
The Results After 6 Weeks
I’m far from done—but already, so much has changed.
Yes, my clothes fit better. Yes, I’ve lost about 3 to 5 pounds.
But that’s not the biggest shift.
The real change?
It’s in my energy.
It’s in my confidence.
It’s in how I carry myself—like a woman who knows her worth again.
The strength I’m building in my body is spilling into every part of my life.
I’m making clearer decisions. I’m emotionally more grounded—even while navigating perimenopause.
And every time I lift a weight, go for a walk, or choose to move instead of shutting down…
I’m reminding myself:
He didn’t break me.
I’m still here.
And I’m becoming more me than ever.
For My Midlife Sisters Starting Over After 50
If you’re in your 50s…
Life has knocked the wind out of you…
Or you’ve been hurt, stuck, confused, or just plain tired…
You’re not done.
You’re not too old.
And it’s not too late.
Start where you are.
Walk.
Lift.
Stretch.
Sweat.
Feel your body come alive—and watch how your life starts to shift.
Because when we move our bodies, we move our lives.
And you, my midlife sister.
You deserve to feel strong, proud, and powerful again.
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You’re just getting started.
FAQs : My Take on Women Over 50 Workouts
I found the best workouts for women over 50 are low-impact but strength-building—like walking with a weighted vest, resistance training with dumbbells, and bodyweight exercises. Starting with heavier (but manageable) weights and low reps can help rebuild strength without overwhelming your body. Focus on consistency, not perfection!
Starting over after a breakup, job loss, or big life shift can feel exhausting—but creating small, achievable goals helps build momentum. I started walking daily just to feel like I had control again. Eventually, that simple habit gave me confidence to tackle bigger goals. Motivation grows when you start seeing even the smallest wins.
Absolutely not! Midlife is actually the perfect time to focus on your health. Women over 50 workouts can be incredibly effective for building muscle, supporting bone health, and boosting energy. You’re not too old—your strength is just getting started.
Thank You for Stopping By!
Hi, I’m Allie—solo traveler, hiker, and midlife reinventor. I’m sharing my real story of reinventing my life in my 50s after a breakup with a toxic man, with a touch of hiking adventures mixed in.
This blog is where I explore what it means to rebuild and chase freedom in your 50s and beyond—because life doesn’t end at midlife, it begins. Let’s wander, grow, and figure it out together.
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