Anyone who knows me will sooner or later get “harassed” by me with this one topic:
“You absolutely have to work out – it’s so important!” I’m not a fitness coach. Not a fitness influencer. I’m just a woman with a full life, a desk job – and a pretty absurd goal: I wanted to learn to surf at 50.
Sounds romantic? It wasn’t. Because the moment I made that decision, my body quickly showed me the truth: which was basically – nothing. Or more precisely – nothing even remotely surfable.
I was one of those people who proudly said: “I never sweat.” I went to the gym regularly, twice a week, even had a workout plan. But looking back, it was more like wellness with machines. Sometimes I jogged or swam. But real sport? Not really.
The moment of truth
I remember the day clearly when my coach said during the very first training session: “Lie on your stomach and get up.” I laughed. Get up? I couldn’t even lift myself. And I mean: really not.
Feel free to try it yourself: lie down on the floor – stomach, back, whatever – and try to get up smoothly. Without pulling yourself up on anything or looking like a flailing cartoon character. Sounds easy. But often, it’s not. Especially if you sit a lot.
That was my first wake-up call.
The second came while surfing
A surfer shouted at me: “There! That wave – it’s perfect!”
But I couldn’t look behind me – my neck was way too stiff.
Then I realized: I can’t even check behind me while driving without turning my whole torso. Obviously – we’re all staring straight ahead all day long.
My realization: this is not okay. If this continues, I won’t even be able to tie my shoes someday.
Or – let’s be honest – even wipe my own butt.
NO. WAY.
Five years, two sessions a week – and a whole lot of sweat
I invested. In a fitness coach. In my strength. In my mobility. In my balance. And honestly? It was one of the best investments I’ve ever made.
Because suddenly, there were exercises on the plan that made me think: “You can’t be serious.” Like burpees. For those who don’t know: you lie flat on your stomach, jump into a squat – and then up. Sounds harmless. It’s not. Especially not when you’ve been walking around thinking you’re “pretty fit.”
Or the Bosu ball – a half-wobbly ball I was supposed to jump onto, balance on one leg, squat down. Balance drills that make you think: no way that’s ever going to work. But then suddenly, your body starts showing you what it can actually do – when you train it right.
I trained everywhere: on kids’ playgrounds, between monkey bars and slides, in gyms with mirror walls and dumbbell racks, in my apartment – between coffee table and yoga mat, on grassy fields, in sun and wind, and whenever I could: in the water, on a surfboard.
And believe it or not: I actually pulled it off. Not because I’m especially talented – but because I stuck with it. And I’m still sticking with it. Sport is work. Yes. But it’s the best work I’ve ever done for myself.
Today? Almost every day. No excuses.
What I used to call sport was just keeping busy. Ever since I’ve started training properly, I know: strength is no accident. Energy isn’t either.
I still do strength training. Jumping and balance exercises. Mixed with CrossFit elements, calisthenics. I love moves that challenge everything at once: core, legs, arms, brain – and I also work on flexibility and endurance. That’s why on other days I swim, surf or do yoga. And no, I don’t love sport. But I love what it does to me.
I feel more energized and clear-headed. I’m stronger – physically and mentally. I stand tall – literally and in life. I know how much strength I carry inside me. I know my body is not past its prime. And I sweat. Oh yes, I sweat. My trainer once said: “The day will come when you’ll see me – and start sweating.” She was right.
To everyone who thinks it’s too late: this is the perfect moment
I know how quickly women give up. How often we hear: “After 50 it’s all downhill anyway.” (Let’s be honest – we already start thinking that at 40.) But the opposite is true. Ever since I started taking sport seriously, it’s only been uphill for me. I stand upright, chest out – not from vanity, but from strength.
And to all those still hesitating: find a program. Invest in a coach. Don’t do it half-heartedly. Do it properly. Because what many of us call “sport” is often just busywork – or wellness with machines. Much love to all the ladies on the stepper. 😉
🏋️♀️ 1. Squats
Why they matter: Strengthen legs, glutes, pelvic floor, and core – great for posture, daily function, and hormone balance.
Bonus effect: If you can sit deep, you can rise – physically and mentally.
Variations:
- With miniband
- Sumo squat
- Jump squat
💪 2. Push-Ups – on knees if needed
Why they matter: Strengthen chest, arms, shoulders, and core. Great for upper-body power and posture.
Why especially for women: We often have less upper-body strength – which is exactly why we should build it.
Variations:
- Start against a wall
- On knees
- Classic push-up
🌊 3. Plank (Forearm hold)
Why they matter: Full-body exercise with a focus on core strength and overall tension.
Small mindset gift: A strong center changes how you move through a room – and through life.
Variations:
- Side plank
- Dynamic planks
- Plank with leg lifts
🦵 4. Lunges
Why they matter: Build leg and glute strength, improve balance and hip mobility.
What they show: Stability in your step = stability in life. A strong stride is always valuable.
Variations:
- Reverse lunges
- Walking lunges
- Weighted lunges
🔥 5. Burpees – The queen of full-body moves
Why they matter: They hit legs, glutes, abs, back, shoulders, cardio – and your willpower.
Extra boost: Burpees are like life: hard, honest, empowering. If you can do these, you won’t give up so quickly in everyday life either.
Variations:
- Low-impact (no jump, step back)
- Half-burpee (to plank and back)
- Push-up burpee
- Boxer burpee with shadow punches
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