Fit by 40: 1 Year In

...and 6 months to go!

In September 2024, I finally joined Matt's gym. It took me a few months to get into a rhythm of attending, but by early 2025 I had found a schedule that worked for me and was going even when Matt couldn't join me. I've now had 12 body scans, a whole year's worth, and I want to take a look at the changes I've made, both physically and mentally.

Then

I was so intimidated by the squat rack! I felt like I didn't belong there and people would judge me for taking up space on equipment that was always in high demand. I only used dumbbells, and that was obviously very limiting for increasing my weights. And generally, I didn't have a lot of confidence in what I was doing. Was I using the right weights? Lifting heavy enough? Completing enough reps? I felt uncertain about everything.

Now

I am obsessed with the squat rack. Matt showed me how to set it up and use it once, and from then on I was hooked. I find squatting heavy empowering and fun. If no racks are open when I start my workout, I'll stalk it between exercises and pause what I'm doing halfway through if a rack opens and I can get to it. Even when I'm supposed to be focusing on upper body, I still try to get some squats and RDLs in. I just like them!

Then

I was incredibly nervous to go alone. I needed to go with Matt, even if we weren't working out together. I had a set idea of what my workout would look like, and I would get nervous that 1) a crowded gym would make it hard to get a bench, forcing me to deviate from my very particular plan, or 2) the equipment I wanted would be unavailable, again forcing me to deviate from my particular plan.

Now

I've figured out how to be flexible with my workouts and can improvise if the weights or equipment I want are in use. I know what times of day I prefer to go and no longer wait to go with Matt; in fact, we tend to go separately, and I've even worked out at my office gym a few times. I'm not worried about the gym being too crowded or looking like a newbie. I'm not embarrassed to take my post-workout selfies. I'm fully focused on myself. I've also figured out that going twice a week and doing a full-body workout is more sustainable for me, and so now I rarely miss my gym days.

Then

I didn't enjoy the gym, but was willing to give it a shot. I always felt like the satisfaction I got from lifting couldn't compare to how it felt to get a good run done. Ironically, when I first joined the gym, I wasn't running much, so even though I was working out, I didn't feel like I was making progress, and I didn't feel like I'd really done anything after a workout. Lifting weights didn't feel very valuable.

Now

I love lifting weights. I feel so strong and, for the first time in my life, I feel like my body is reflecting all the hard work I'm putting into it. I've added running back into my routine, so I'm getting the best of both worlds in a way that's truly paying off. I do get a sort of "runner's high" from a good gym session, and I enjoy lifting in a way I never thought I would.

Results

Obviously, the biggest change between "then" and "now" is how much I enjoy seeing real data that proves my routine is working. I am certain going to the gym will be a lifetime change for me, but I have six more months of this "challenge" for myself. At this point, my numbers are already so impressive to me.

The graphs below compare my first InBody Scan results from September 19, 2024 to my most recent results, scanned on August 29, 2025.

Muscle mass: I've gained 3 pounds of muscle.

Fat mass: I've lost 11 pounds of fat.

Body fat percentage: My BFP has decreased 7 percentage points, or 23%.

These charts show how many pounds of fat I carry on each part of my body. No one can ever tell me what the percentages on the chart mean, but it's clear I've lost a lot of fat! I'm particularly happy to see I've lost 6 pounds in my trunk, since I tend to carry most of my extra weight in my belly. It's also nice to see my arms have lost some fat, since I'd become ultra-aware of how my arms look in photos as I've gotten older.

Between June and August, I've been on a bit of a plateau. I'm not concerned; being consistent at the gym has given me a better understanding of the how and why of my body's metrics, and it's motivating to know that even when I hit a slump in the summer months, I'm still moving in the right direction.

Body recomp is slow, but it's simple. My weight has stayed the same since April, but I continue to lose fat and gain muscle, which is so cool to see and has truly changed how I look at the scale. I understand now that this is the long game, and my mindset has shifted in a way I never thought possible. Last month, I was actually upset when my weight dipped on my home scale because it indicated some muscle loss after a couple weeks of skipping the gym. 

I'm excited to see where I am in February, even though at this point I don't see my birthday as an actual end-point to this journey, and I'm so grateful my sister roped me into this. My goal at this point in time is to reach 21% body fat and maintain that long-term. While I started this with my usual half-assed enthusiasm and doubtful mindset, I've made real progress, and I feel like a different person than I was this time last year.

Ali