How to Take Back Control of Your Body (and Build One You Love Living In)
- Zack Quaderer
- Nov 10
- 3 min read
Some people feel this way their whole lives, while for others, it sneaks up over time. But I've met very few people who haven't said some version of:
"I just don't feel in control of my body anymore."
Maybe you're talking about chronic tightness or nagging pain. Maybe it's frustration with body image or weight. Or maybe you just feel out of breath doing things that used to be easy.
However it shows up, that loss of control is never a good feeling. Let's dive into why it happens... and more importantly, how to take back control and build a body you love living in.
The Truth About Why You're Losing Control
Most people assume losing control over their body is just part of getting older. While aging does play a role, it's usually not the main cause.
What's really happening is a lifestyle shift without a self-care shift.
When we were kids, we naturally moved more... running, jumping, crawling, rolling, climbing. Movement was built into daily life. As adults, we stop expressing those movements. We sit more, move less, and the body adapts to that.
Your body's job is to become efficient at whatever you do most. So if you sit all day, it tightens. If you rarely push your limits, it weakens. If you eat more and move less, it stores. Use it or lose it isn't just a saying... it's biology.
Why This Problem Keeps Getting Worse
In a past post (linked here), I talked about how society has made life easier, but not necessarily better for our health.
Work used to involve movement. Now most jobs are behind a screen.
Food used to be prepared at home. Now it's ordered and delivered.
Social connection used to happen in person. Now its digital.
Technology has made life more convenient but at the cost of physical expression. We've traded effort for efficiency, and our bodies are paying the price.
Take Back Control Of Your Body
Here's the good news: it's absolutely possible to regain control, no matter your age or starting point. I've seen clients in their 70s and 80s dramatically improve their mobility, strength, and confidence.
The process isn't complicated... but it does require intention and consistency.
1️⃣ Incorporate All Aspects of Health
Each week include:
Strength training: to rebuild and protect muscle.
Cardio: to restore stamina and heart health.
Mobility/flexibility: to restore freedom of movement.
Everyone's balance will look different, but all three matter. 2️⃣ Find Joy in the Process
If you're going to move for the rest of your life, you might as well enjoy it.
Stop searching for the "perfect" workout or diet. Start trying things until you find what clicks. Not every option will feel amazing, but you shouldn't dread it either.
The best plan is the one you'll actually follow.
3️⃣ Be Patient
The body you have today is the result of years of habits. Rebuilding control will take time too.
One stretch won't fix your low back, and one workout won't make you strong... but 100 will. Stay consistent and trust the process.
A Simple Weekly Framework
If you're asking yourself, "Okay, but how do I actually start?" here's a simple structure to follow:
🗓 Weekly Schedule:
2–3 hours of strength training
1–2 hours of mobility or stretching
2.5+ hours of cardio
💪 Strength Ideas:
Barbell or dumbbell lifts
Bodyweight exercises (push-ups, lunges, pull-ups)
Resistance bands (Skip “strength” classes that never increase weight or rest—they’re cardio in disguise.)
🧘 Mobility Ideas:
Yoga or stretching classes
Foam rolling
Dynamic and static stretching
❤️ Cardio Ideas:
Brisk walking, jogging, cycling, or rowing
Swimming or hiking
Recreational sports (pickleball, basketball, tennis)
Group classes
Final Thoughts
You can take back control of your body, it's never too late.
Start small, stay consistent, and focus on moving more, eating better, and caring for your body the way you want it to care for you.
The reward?
A body you're proud of. A body that feels strong, capable, and under your control again.
If you want help building a customized plan for your goals, that's exactly what I do through my 1:1 coaching program.
And for daily tips on movement, nutrition, and lifestyle habits that build a body you love living in, follow me on Instagram: @coachzackquaderer
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