{"id":298848,"date":"2025-11-22T03:33:15","date_gmt":"2025-11-22T03:33:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/298848\/"},"modified":"2025-11-22T03:33:15","modified_gmt":"2025-11-22T03:33:15","slug":"how-i-made-time-to-exercise-regularly-and-build-strength-as-a-41-year-old-mum","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/298848\/","title":{"rendered":"‘How I made time to exercise regularly and build strength as a 41-year-old mum’"},"content":{"rendered":"

I used to be the girl who would do anything to get out of gym<\/a> class \u2013 doctor\u2019s note included. I didn\u2019t grow up athletic, and the idea of exercising in front of other people made me anxious. Fitness<\/a> just wasn\u2019t part of my world or upbringing.<\/p>\n

It wasn\u2019t until I approached my 40s that I realised my inactive, primarily sedentary lifestyle was no longer cutting it: I had low energy, low muscle, and my body didn\u2019t feel strong or capable. I didn\u2019t feel confident in my skin, and I knew I wasn\u2019t taking care of myself. <\/p>\n

At the same time, I was working in the corporate world, raising twins as a single mum, and trying to grow in my career while still being a present, supportive parent. My days were long and demanding. I was exhausted, mentally burnt out, and felt like I was running on fumes. Something needed to change.<\/p>\n

I turned to Instagram, which became my introduction to fitness<\/p>\n

I started following women my age (and older) who looked strong, sculpted, and full of life. They all seemed to swear by strength training<\/a>, and it sparked a curiosity I\u2019d never felt before: Maybe I could do this too.<\/p>\n

So, I started doing Katy Hearn\u2019s<\/a> home workout programme (now called Sesh Fitness<\/a>), fitting in 30- to 60-minute full-body strength<\/a> and cardio workouts whenever I could. But the truth is, I struggled \u2013 as a single mum juggling a corporate career, consistency felt impossible. I would commit for a few weeks, fall off for a month, try again, then lose momentum. <\/p>\n

But then, the COVID-19 pandemic changed everything: For the first time in years, I had space \u2013 actual space \u2013 to take care of myself. I was primarily working out from home and was able to slowly stick to a program. <\/p>\n

I finally found the work-life balance I\u2019d been missing, and became consistent with my workout routine, which is when I got the results I\u2019d been looking for: My energy improved. I slept better. I felt sharper at work. And slowly, visible muscle<\/a> definition started to take shape. For the first time in my life, I felt stronger.<\/p>\n

As my confidence grew, so did my curiosity. <\/p>\n

I began lifting heavier, tracking my macros, and pushing myself further<\/p>\n

I continued exercising at home for the next three years until I joined The Wonder Women<\/a> \u2013Michelle MacDonald<\/a>\u2019s virtual training and mindset programme. When I found her Instagram, it lit something in me. She proved that strength has no age limit.<\/p>\n

Through the program, I learned to count macros, eat more protein, and lift heavier weights in a gym to build muscle. I was pushing my limits more than ever, but I fell in love with the process \u2013 so much so that I decided to compete in my first bodybuilding competition in November 2024. <\/p>\n

I wanted to prove to myself that I was capable of the discipline and athleticism the sport required. Stepping on stage in a bikini at 45 was daunting, but I had never felt more strong, powerful, or determined. Watching months of effort come to life was surreal, and I was genuinely proud of my discipline, grit, and commitment to myself.<\/p>\n

What made the moment even more meaningful was sharing it with my best friend, who competed alongside me. And the incredible people I\u2019ve met through this journey \u2013 athletes, coaches, and friends \u2013 have truly been life-changing.<\/p>\n

Now, my main goal with my workout routine is to continue building muscle<\/p>\n

Today, I\u2019m still in the corporate world as a finance executive continuing to grow in my career while staying committed to becoming my strongest self.<\/p>\n

I\u2019m in a ‘build’ phase to gain more muscle with the goal of competing in bodybuilding again at the end of 2026, so I strength train five days a week: three lower-body days and two upper-body days. In the past, I did a lot of barbell moves such as deadlifts<\/a>, back squats<\/a>, and bench presses. However, I recently started working with a new coach who has me primarily training on weight machines, like the cable machine and leg curl machine. They help isolate specific muscles I\u2019m hoping to grow, such as my glutes<\/a> and hamstrings.<\/p>\n

My current goal is muscle hypertrophy, or increasing muscle size, so I typically do five to six moves per session, with three sets of eight to 12 reps, though depending on the move, I may add an additional set of 12 to 15 reps at a lower weight as a finisher. I also aim for at least 8,000 steps a day and do 30 minutes of cardio<\/a> five days a week on the stair stepper. <\/p>\n

Given the intensity of my training, recovery is non-negotiable. I stretch and foam roll almost every day, regularly incorporate mobility exercises, and get a monthly deep tissue massage. <\/p>\n

Nutrition is also a huge part of my progress. I currently follow a macros-based meal plan where most meals are protein- and carb-heavy to support maximum muscle growth. So, I eat a lot of sweet potatoes, rice, oatmeal, chicken<\/a>, eggs, and lean beef. <\/p>\n

These 3 factors are key for my strength transformation success1. I start every morning with mindful meditation<\/p>\n

My mornings used to be chaotic as I would race out the door for work, which, looking back, set an unsettling tone for the day. But as part of The Wonder Women program, I learned the power of mindset, so now, instead of jumping into my to-do list the second I open my eyes, I start every morning with a mindful meditation through the Calm app<\/a>. <\/p>\n

Guided meditations allow me to set an intention for the day, like what I really want out of my upcoming gym session, or the three main tasks I hope to tackle at work. I go to the gym and fuel my body with nourishing foods to take care of my physical well-being, but mindfulness and meditation supports my mental health, which is just as important. <\/p>\n

2. I stick to a consistent routine<\/p>\n

As a working mum, it\u2019s easy to treat my own needs as an afterthought, and for much of my life, I did just that. To stay consistent though, I now stick to an intentional routine that works for my body and schedule. I\u2019m exhausted after work, so instead of training at night or trying to squeeze a workout in when I \u201chave the time,\u201d I hit the gym at 6 a.m. (after meditating, of course) when my energy levels are best. <\/p>\n

Waking up early and sticking to a routine definitely took some getting used to, but after a few weeks of consistency, it became second nature. Now, I love being productive before the workday and a purposeful schedule keeps me on track and motivated to stick to my goals.<\/p>\n

3. I learned to treat fitness as a hobby instead of a chore<\/p>\n

Before developing a consistent fitness routine, I used to think exercising was a chore, which led to inconsistency and any excuse to prevent me from getting it done (I was always either ‘too tired’ or ‘too busy’). But once I found a routine and schedule I loved, really making time for my morning workouts, everything changed. Now, working out is something I want to do, instead of something I need to do. <\/p>\n

Weightlifting has become my hobby and I\u2019m so proud of how my hard work has paid off over the last six years, whether it\u2019s on the bodybuilding stage, in the gym, or just feeling overall stronger and more energetic. It\u2019s not always easy, but that\u2019s the point. Fitness is about progress over perfection and I\u2019m confident that every ounce of effort is worth it in the long run.<\/p>\n

I didn\u2019t start fit. I didn\u2019t start confident. I didn\u2019t start with extra time or perfect circumstances. I started at 40, stretched thin as a single mum of twins, and trying to keep my career moving forward. But once consistency became possible, everything began to shift.<\/p>\n

At 46, I\u2019m still building, still learning, and still getting stronger. But I learned that transformations aren’t reserved for the young or the naturally athletic. It belongs to anyone willing to show up, even imperfectly. Now, I train to be strong enough to carry the life I\u2019ve built as a mother, a leader, and a woman who refuses to shrink herself\u2014literally or figuratively.<\/p>\n

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Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n