Men’s Health Over 40

The most effective routine is full-body strength training 3–4 days per week using dumbbells or bodyweight. Focus on compound lifts (squats, deadlifts, presses, rows), use longer rest periods, and keep sessions under 45 minutes. Add daily walking and 1–2 short HIIT or cardio sessions. Skip the 6-day bro-splits and extreme programs that wreck recovery.

• Stay in a moderate 300–500 calorie deficit
• Eat 0.8–1g of protein per pound of body weight daily
• Strength train 3–4x/week to preserve muscle
• Walk 8,000–12,000 steps every day
• Sleep 7–9 hours and keep stress low (cortisol stores belly fat) Spot reduction doesn’t work — consistent total-body fat loss is the only way.

It’s slightly slower because of natural testosterone decline and longer recovery needs, but men over 40 still build muscle very effectively — especially beginners. With progressive overload, high protein, and good sleep, many guys gain 10–20 lbs of muscle in their first year of proper training.

Prioritize these evidence-based ones:

• Whey or casein protein (to hit daily protein easier)
• Creatine monohydrate (5g/day – safest muscle & strength booster)
• Vitamin D3 (2,000–5,000 IU if blood levels are low)
• Omega-3 fish oil (heart & joint health)
• Magnesium (better sleep & recovery) Optional for natural T-support: Ashwagandha or Tongkat Ali.

Yes, 100%. Abs show up when body fat drops low enough (usually under 12–15% for men). Combine strength training, a calorie deficit, high protein, and patience. Plenty of DadBod40 members in their mid-40s and 50s have visible six-packs for the first time ever.