Starting or Returning to Training: It’s Never Too Late to Begin Again

By Gus White – CrossFit Master Athlete & Coach

🔑Why Training Now Matters More Than Ever

At 64, I am in the best shape of my life. However, it hasn't always been this way. Like many people, I have experienced periods of consistency as well as moments of drifting. What changed everything for me was a shift in mindset to come back stronger. If you're reading this, you might be considering starting or returning to training. Let me assure you: it’s never too late, and it’s always worth it.

🧠 My Own Journey: Real, Relatable, Relentless

In 2003, I had 25% body fat. Today, I’m under 9% and competing internationally in CrossFit as a Master's Athlete. More importantly, I feel powerful, mobile, and focused. I didn’t grow up fit; I built my fitness over decades, starting seriously in my 20s with boxing, running, and weight training. I became a certified Personal Trainer in 2012 and earned my CrossFit Level 1 certification in 2023. Since then, I’ve worked with people from all walks of life: children, teens, adults, beginners, martial artists, and those restarting their journey, just like you might be doing now.

🔥 The 4 Pillars of Physical Transformation

If you want to transform your body and energy, remember these words: Time, Effort, Discipline, Dedication. There are no magic pills—only consistent action. Your results will always reflect how well you respect the fundamentals:

1. Balanced Nutrition – Eat to fuel your body, not just to fill your stomach.

2. Quality Rest – Your body doesn’t grow in the gym; it grows while recovering.

3. Smart Training – Incorporate strength, cardio, mobility, and flexibility into your routine.

Neglect any of these pillars, and your progress will suffer. Honor them, and you will see improvements in all areas.

🏁Where to Begin: Start Where You Are

You don’t need fancy equipment or a gym to get started. Begin with what you have: your body. Bodyweight movements can build incredible strength, control, and confidence. Once you establish consistency, you can incorporate:

- Dumbbells or kettlebells 

- Pull-up bars or resistance bands 

- Sandbags, medicine balls, or boxes 

Start simple, show up daily, and the rest will follow.

🎯 Mindset First, Results Later 

What truly makes the difference? It’s not talent, age, or genetics; it’s mindset. Training transforms into something powerful when it is done with intention, not just intensity. Discipline becomes crucial when motivation fades—and that’s where real change occurs.

🧱 Today, I Train Harder Than Ever

I train smarter and harder now than I did in my 30s, not to prove anything to others, but to demonstrate to myself that this fire does not fade with time; it sharpens. That’s what I want to share with you: a way to return to training with strength, clarity, and purpose.

✅ 3 Key Tips to Start or Return to Training

1. Set a non-negotiable schedule, not just goals. 

2. Focus on how you feel, not just on how you look. 

3. Start light, stay consistent, and build momentum. 

🎧 Listen. Learn. Move.

If this resonates with you, I invite you to check out my podcast:🎙️ Training with Gus White: https://www.spreaker.com/podcast/training-with-gus-white--6649117

where I talk about fitness, longevity, mindset, and the real Fountain of Youth.

🔁 Let’s Train With Purpose

Starting (or restarting) isn’t a setback. It’s a declaration.

Let this be the moment you choose to take back your health, your energy, and your confidence.

Because you deserve it.Because it works.Because you’re ready.

Let’s build your legacy—one rep at a time.

#VoltOn #LegacyOn