Are you part of the 71% of men who say they don't workout enough? Admitting you need to do more is a great first step, but motivation by itself will only get you so far. Use these workout tips for men to maximize your gym time.

These tips will make the difference between going through the motions and seeing real results.

man doing curls workout tips for menGetting started with a new routine is much easier when you have the right approach. These workout tips for men are separated into sections, ensuring you understand how your exercise plan needs to affect every part of your life.

Of course, I know you already lead a busy life, and finding time to exercise can be difficult. But, with the aid of fantastic routines such as the free 24-min workout, you will always be able to fit exercise into your schedule.

healthy man

Try implementing these workout tips for men today:

Use a Healthy Approach 

Before you even start exercising use these tips to get your mind and body ready:

Tip # 1 – Diet

unhealthy plate of food workout tips for menThink about the food you eat. It has a direct effect on your energy levels and the efficiency of your muscles when working out. A balanced diet ensures your body has all the right nutrients to maintain energy levels and minimize fat storage.

Avoiding processed foods and eating fewer calories than you actually need will lead to weight loss success. More calories can help muscle building, but lose the excess weight first! Instead of grabbing a takeaway or frozen ready meal at the end of a busy day, prepare your meals for the week in one go. This will ensure you eat healthily.

Try the Fit Father 1-day meal plan to get you started.

best diet for men

Tip # 2 – Hydrate

water pouring into glass workout tips for menYour body is 60% water, so not drinking enough can lead to dehydration, energy loss and a variety of other issues. The average man should drink 3.7 liters a day, but you may need more when you exercise.

One of the most commonly prescribed workout tips for men is to drink a protein shake before you exercise. If you are looking to lose weight, stick to water, and drink whenever you feel thirsty.

Tip # 3 – Sleep

Sleep is the time when your body heals itself, corrects hormone levels, and builds muscles. Getting between 6 and 8 hours a day will help to ensure you have the energy for your workout and get the best possible results.

Tip # 4 – Commit

Pick the time when you are most energetic and stick to it. One of the best ways to get workout success is through building a habit.

Tip # 5 – Resist The Urge To Impress

If you are hitting the gym, you can benefit from the advice of the trainers on hand. However, knowing how to use a machine does not mean loading the weights up.

While you want to train to exhaustion for endurance and strength, you need to protect yourself from injury. Start low; you can always add more weight.

Warm it Up

Tip # 6 – Stretching

man stretching workout tips for menIt is vital to stretch your muscles before you start a workout. This allows them to do more without causing you an injury.

The best way to approach your stretches is to warm up for at least three minutes and then use dynamic stretches such as trunk rotations, side bends, and abdominal stretches.

After a workout, you should also cool down with some static stretches, such as the chest stretch and the calf stretch.

Tip # 7 – Compound Exercises

couple doing squats on city street stairs workout tips for menSingle muscle exercises like the bicep curl have their place in any workout. However, they are generally better for targeting specific muscles. Compound exercises such as the DB Squat will work several muscles at once and build core strength.

Tip # 8 – Bench Testing

Before you use any bench in a gym, test it with your thumb. If you can push your thumb into the wood, use a different bench because it will not give you the support you need for your routine.

Tip # 9 – Muscle Warming

You can choose to warm your muscles by wrapping them with warm towels or sitting in a warm room. This will increase blood flow and help prep your muscles for your workout.

But, this does not mean you shouldn’t stretch, your stretches will just be easier.

Perhaps one of the best workout tips for men over 40 is to hold each stretch for 60 seconds. In your 20's, thirty seconds would have been enough. But as you age, you need to give them more time. You will feel the benefit during your workout.

Do the Exercise Correctly

Tip # 10 – Cardio For Weight Loss

If you are looking to lose weight, then the best workout tips for men over 40 is to undertake a 20 minute HIIT session 3 times a week. This will elevate your heart rate and force your body to burn fat.

On the days you are not performing HIIT, you should be completing your metabolic resistance training, keeping your body active and your fat burning.

Tip # 11 – Buddy Up For Correct Alignment

spotter helping man workout tips for menThe most effective way to complete any exercise is with a buddy. They will inspire you to keep going even when you want to quit. More importantly, they will ensure you are doing it correctly, allowing you to gain from the exercise and not injure yourself.

Tip # 12 – Free Weights Add Flexibility

One of the best workout tips for men is to be flexible in your approach. You may not always be able to get to your gym, especially if you travel a lot.

However, learn a few free weight or bodyweight exercises, and you will be able to complete a routine anywhere in the world. Most gyms have free weights, or you can use a suitable substitute.

Tip # 13 – Count Down To Success

When working out, you need to complete the right number of reps and sets. You will find it easier to do if you count down the reps rather than count up.

Tip # 14 – Mixing Up Your Routine

Your body is surprisingly good at adapting. If you complete the same routine every time, it will become accustomed to it, and you will get much less benefit.

Never be afraid to change the order of your workout, swap days, or even do something completely different. Keeping active and challenging yourself is what will make sure you achieve your goals.

Tip # 15 – Carb UP After a Workout

Within 30 minutes of completing a workout, eat some carbs. This will provide your body with the nutrients it needs to repair and grow your muscles.

No matter whether you are looking to lose weight or gain muscle, this is one of the most important workout tips for men, as it is absolutely essential to repair your body after an energy depletion.


These 15 workout tips for men are just the beginning. You can access the Fit Father Program to gain more insight into the routines you should complete to reach your goal. Perhaps more importantly, you will also be able to communicate with other, like-minded people. This will provide you with all the inspiration you need!

Don’t delay any further. Try these tips today with some simple exercises or use our 24-min workout to blast your fat and build muscle, and then tell us all about it. You can be another of our success stories.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.