Making Time for Fitness in Your 40s: Simple Hacks for Busy Adults

Life after 40 can feel like a juggling act. Between demanding careers, raising kids, and trying to maintain a social life, finding time to exercise can seem impossible. But here’s the truth: you don’t need hours in the gym to make real progress—you just need an efficient, focused plan. And the best part? You don’t have to do it alone. At Coastal Strength & Fitness, we’re all about making fitness accessible and sustainable, even for the busiest adults.

Let’s break down some realistic strategies that will help you fit workouts into your life, with our expert guidance along the way.

1. Morning Movement: Start Your Day with a Coastal Session

Early mornings may be your best opportunity to get some exercise in before the chaos of the day takes over. Scheduling a training session first thing can set the tone for the rest of your day. A morning workout at Coastal Strength & Fitness will boost your mood, sharpen your focus, and energize you.

Our group training sessions are structured to give you an efficient full-body workout in under an hour, so you’re in and out with no wasted time.

Hack: Sign up for our early-bird classes, and get it done before your day starts. The hardest part is showing up, and we’ll handle the rest.

2. Break It Down: Short Home Workouts to Keep You Moving

Even though your core training should be done with us, we get that life gets hectic. On those crazy busy days when you can’t make it in, you can still sneak in a quick bodyweight workout at home. Think squats, lunges, or push-ups to stay active if you are going to miss a scheduled workout day.

While short home workouts are great for maintaining movement, they don’t replace the full-body strength training we specialize in. Think of them as supplements to your regular Coastal workouts, helping you stay on track.

Hack: We recommend brisk walks during lunch or after dinner on off-days. Movement adds up, and walking is one of the easiest ways to stay active between your structured sessions.

3. Schedule Your Workouts Like Appointments—Because They Are!

The reality is, if it’s not scheduled, it won’t happen. That’s why booking your training sessions at the gym is key. Our group classes are led by expert coaches who guide you through each phase of your workout, ensuring you get maximum results in minimal time. Once you put your session on the calendar, you’re making a commitment to yourself—and we’re here to help you follow through.

Hack: Use our online booking system to lock in your class times at the start of the week. If it’s in your calendar, you’re far more likely to show up.

4. Make Fitness a Family Affair

Fitness can be a solo effort, but it doesn’t have to be. On weekends, when you have a little more time, turn fitness into a family activity. Take the kids on a brisk walk, play a game of soccer, or go for a bike ride together. Our training during the week will give you the energy and stamina to stay active and enjoy these moments.

And if you’re not sure how to involve your family in your fitness journey, our coaches can offer suggestions on how to balance your personal goals with family time.

Hack: Challenge your family to a step competition or weekend fitness challenge. Make it fun and keep everyone moving, so fitness becomes part of your family’s lifestyle.

5. Maximize Your Weekends with Coastal Workouts

Weekends can be a great time to focus on recovery and movement. If your weekdays are too packed, make time for a longer Coastal Strength & Fitness session on the weekend. Whether it's a conditioning class we have Saturday at 8:00am or yoga at 9:00am, weekends are a great opportunity to recharge with some intentional exercise.

We can help you map out your weekly routine to ensure your training sessions align with your goals and lifestyle.

Hack: Sign up for weekend classes ahead of time to commit yourself. Make it a part of your weekend routine, so you’re starting your next week strong.

6. Be Realistic but Stay Committed

Life happens, and there will be weeks where making it to every training session just isn’t possible. What’s important is staying consistent over time. If you miss a session, don’t sweat it—just get back on track next time. Our trainers will help you pick up right where you left off, so you don’t lose momentum.

The key to success is finding a routine that fits your life, and that’s where we come in. We work with you to make sure your fitness plan is achievable and keeps you progressing.

Hack: Set small, achievable goals and track your progress. Our coaches will help you stay accountable and celebrate the wins, no matter how big or small.

Final Thoughts

Making time for fitness when you’re juggling a career, family, and everything else can feel overwhelming, but it’s possible with the right plan. At Coastal Strength & Fitness, we specialize in designing efficient, effective workouts for adults over 40. You don’t need to do it all on your own—we’re here to guide you every step of the way.

Schedule a free strategy session to learn more about what we offer and try our 30-day Smart Start Trial: Click Here to Start