Start Here
The hardest part isn’t about motivation. It’s knowing where to begin.
You wake up stiff. Your knees remind you they exist. Your lower back is screaming. And the thought of “getting back in shape” feels like trying to climb a mountain you can’t even see the top of, weighed down by past negative experiences. (Been there)
I’m 54. I’ve been 315 pounds twice in my life. I was 300 pounds in January 2025. I tried the what was new and available shortcut—after my wife (Wendy) looked into it as a lifetime member of Weight Watchers (WW) I did the GLP-1 shot and dropped 28 pounds (yay), but it came with side effects I couldn’t live with, and the price was drastically increased.
When I stopped, I had to face what I’d been avoiding: I had to do something now, and there was no magic fix coming.
So, with the lifetime of stop-and-go diets and working out. One thing I knew was I needed to move, and I really did enjoy moving heavy weights. BUT, I haven’t worked out heavy since COVID-2020, and I was having pains when I sat for a long time. On top of that, we moved to an apartment. I didn’t have my garage gym anymore, no gym memberships. Being 300 lbs. can’t just bounce around, and my neighbors below think there is an earthquake, and the roof is going to fall in. All the negatives were flooding in… I needed something I could do in the space I had. Something that didn’t require perfect circumstances or a gym membership.
Small-space strength training gave me that. No equipment. No excuses about time or space. Just consistent work in my living room, or if my wife were there, I could move wherever, no problem.
This guide is what I wish someone had handed me to just get started and move in the right direction. Saying, do one thing, then the next, do what you can for today, and go a little more the next day. You got this! Your current situation is not who you are.
The Real Issue
Most men our age aren’t failing because we’re lazy. We’re buried.
Work doesn’t let up. Family needs you. Old injuries still hurt. The weight crept on while you were busy with everything else. And now you’re supposed to start over? At an age where your body doesn’t bounce back like it did at 30?
If you’re like me, you’re thinking about the members in your family who have passed. My father died at 57 from a heart attack. My mother at 63 from strokes. You don’t want that to be you and leave your family early, but you’re not always sure where to begin, and the fear am I doing the right thing?
When you feel this far behind, you wonder if it’s worth it, if it’s too late for me, what do I have to do, if I can do it, can I afford the time and money, so many questions.
When I was running all these questions through my mind, I heard this voice inside of me saying, STOP, you little Bitch, are you giving up? I don’t think so… if anyone can do it, you can! You’ve been through much worse, and you thrived. You got this! SO, this is for the man who feels behind, stuck, don’t know what to do, but isn’t quitting and is ready to make THE change. You are worth it, your family is worth you being there as long as GOD says you are here for.
Why Strength Matters Now
After 45, strength isn’t about impressing anyone.
It’s about getting off the floor without your knee giving out. Walking without thinking about whether your back will hold. Carrying groceries in one trip. Taking the stairs without planning your breathing. Moving through your day without fear of injury. Also, enjoying life, grandchildren, retirement, travel, and physical activity. AND, admit it, looking good and protecting our special someone in our lives. The little blue pill makes billions for a reason.
For me, it’s about staying alive long enough to change what happens in my family line. It’s about walking my black Lab (Sailor)every morning, having my coffee, going to my CrossFit classes, and feeling like I’m building something instead of watching it fall apart. And how I feel about myself.
Muscle protects your joints. Mobility keeps you independent. Consistency is what actually changes things.
Why Small-Space Training Works
When I say small space, I mean the space you actually have:
Your living room. A bedroom corner. Ten feet of clear floor.
No barbells. No benches. No equipment to trip over or feel guilty about not using.
Here’s why it works for men like us:
Bodyweight is enough. When you’re starting from being deconditioned, your own weight is plenty of resistance.
You control everything. How deep you go, how fast you move, when you stop. No weight to drop if something hurts.
It’s joint-friendly. You’re not loading a barbell when your shoulder’s tight, or your knee’s cranky.
Zero intimidation. No gym, no mirrors, no 25-year-olds watching you struggle.
It fits real life. Ten to twenty minutes. You can do it before work, during lunch, or after everyone’s asleep.
It’s private. Just you and the work.
This is the foundation of what I call Over 45 Zero—rebuild the basics first, then add challenge when your body’s ready.
The Routine (10–20 Minutes)
This is designed for stiff, busy men who are rebuilding. Same place I was six months ago.
Warm-Up (2 minutes)
March in Place — 45 seconds
Easy pace. Let your body wake up.
Wall Slides — 45 seconds
Back flat against the wall, slide your arms up as high as they’ll go. Good for stiff shoulders.
Hip Hinge Practice — 30 seconds
Hands on your thighs, push your hips back like you’re closing a car door with your butt. Slow and controlled.
Strength Circuit (12 minutes)
Do each movement for 45 seconds. Rest 15 seconds. Run through the whole thing twice.
1. Box Squat (use your couch or a chair)
Sit down under control. Stand back up. Lean forward slightly as you come up.
If it’s hard: Use your hands on your knees to help, or don’t go as deep.
2. Incline Push-Ups (kitchen counter or wall)
Hands on the counter, feet back. Lower your chest, push back up.
If it’s hard: Move your feet closer to the counter.
3. Step-Back Lunges (hold the counter for balance)
Step one foot back, lower gently, step back together. Switch legs each rep.
If balance is an issue: Just do slow marches in place instead.
4. Glute Bridge (on your back)
Feet flat, heels close to your butt. Lift your hips, squeeze your glutes. Lower back down.
If it’s hard: Don’t lift as high.
5. Backpack Row (optional)
Throw some books in a backpack. Bent over slightly, pull the pack to your chest.
Don’t have a backpack? Skip it or use a band if you’ve got one.
Cooldown (2 minutes)
Calf Stretch — 30 seconds each leg
Chest Stretch in a Doorway — 30 seconds
Slow Breathing — 60 seconds
Breathe in for 4 seconds, out for 6.
That’s it. Not complicated. Not glamorous. But it works.
What I Learned
Early this year, before I started CrossFit, I was sitting on the edge of my bed looking at my WHOOP recovery score. I felt heavy. Embarrassed, I don’t fit in my fat pants anymore.
I kept saying I’ll get to it, when I had more energy, more time, or was better at my eating, and lost a little weight first.
But those never happened, and that day never came.
What finally got me moving was accepting that I had to start with what I had right then—the room I was in, the body I was in, the ten minutes I could scrape together.
So I did five squats next to my bed early morning so no one could see me. That’s it. Five.
That’s why Over 45 Performance exists now.
You don’t start when you’re ready. You start where you are.
Final Word
If you’re over 45, stiff, tired, heavier than you want to be, or just overwhelmed—you’re not alone.
You don’t need a gym. You don’t need equipment. You don’t need a perfect plan.
You need to take one small step today. And then another one tomorrow.
Give yourself 10 to 20 minutes. Protect your joints. Build slowly. Respect where you’re at right now. You’re rebuilding, not competing with who you used to be or want to be.
If you want simple weekly routines and a steady path back to strength, you can join my email list. I’d be glad to help.
*Important: I’m not a doctor. Everything here comes from my own experience as a 54-year-old man rebuilding his health. Talk to your doctor before you start any new exercise program. What worked for me might not work for you.
