Fitness Tips For Men Over 40: Getting in Shape Is Possible

fitness tips for men - get in shape

Fitness Tips For Men Over 40: Getting in Shape Is Possible.
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

Despite what you may have heard, round is not the shape to be and the dad bod is not healthy. Yes, it’s easier to think of it that way but you need to focus on what is best for you now and in the future.

These fitness tips for men are designed for the older man; so build them into your routine and feel better than you have in years.

Gaining weight is an unfortunate and extremely common occurrence as you age.

In fact it is a combination of a slowing metabolism, lower levels of testosterone and an all too common inability to find the time to exercise.

To help you out in this area, we’ve put together an excellent 24-minute workout that you can download and use immediately. All you need is two dumbbells or kettlebells and 10 feet of floor space!

fitness tips for men
Although lack of time may seem like an excuse, it’s a completely understandable and almost inevitable part of the ageing process.

As a young man you were free to utilize your time in whatever way suited you. Age brings mortgages, work pressures, children and house maintenance.

Of course, you have to remember to take care of your wife as well!

The fact is, if you don’t feel you have time for exercise, you need to make time.

Why Stay In Shape?

The most common motivation for getting into shape is a specific event in the not too distant future.

Staying in shape and using these fitness tips for men is about appreciating the benefits of being in shape, like these:

Benefit # 1 – Improved Health

There’s no doubt that keeping fit reduces the natural muscle deterioration associated with age.

It allows you to maintain your body in a healthy state and reap the benefits of an active lifestyle; including keeping up with your children, or even grandchildren!

Benefit # 2 – Prevent Disease

By following these fitness tips for men you will improve your immune system and decrease your chances of contracting a number of age related diseases such as coronary issues, stroke or even cancer.

Benefit # 3 – Mobility

Keeping in shape with these fitness tips for men will ensure you remain mobile. Your muscles, bones, tendons and core strength will all help you to stay mobile long past your 50’s and 60’s.

Benefit # 4 – Confidence

Being active and keeping your body looking good will help to keep your confidence levels high as you age. This will allow you to tackle virtually anything and succeed where many would not even try.

If you’re unsure what routine will work for you take a look at our 24-min workout; it’s free!

fitness tips for men

Fitness Tips For Men That Really Work

You might be 40, 50 or 60 now but the fitness tips for men you learn today will keep you healthy and active well into later life!

Tip # 1 – Set A Goal

The ultimate goal is to stay healthier and active for longer. To achieve this, set yourself a weekly target. If you are new to fitness this can be completing 30 minutes of physical exercise every day.

If you’ve been exercising for a while then set a new weight target or running time.

Tip # 2 – Eat Right

fitness tips for men

Even before you start with physical activity or formal exercise plans, the most important fitness tip for men is to look at your diet.

Our 1 day meal plan can help you take your first step in the right direction.

Start today; aim for 35% protein, 40% carbs and 25% fat.

fitness tips for men

Tip # 3 – Warming Up

fitness tips for menWarming up prevents muscle and tendon damage. This is even more important when you are older.

Use dynamic stretches before your workouts, to prepare your muscles and static ones after, to increase flexibility and limit muscle soreness.

Tip # 4 – Push Your Limits

There is a theory that as you get older you should lift less. However, to build muscle and improve your fitness as you age the best fitness tip for men you can adhere to is to push your limits.

To increase your strength and muscle size it’s better to lift heavy weights for just 7 or 8 reps than lighter weights for 15 sets.

Tip # 5 – Form Over Quantity

fitness tips for menUsing correct form is an important and often overlooked fitness tip for men.

This will ensure you get the maximum amount of benefit from your exercises and strengthen the target body parts.

Most importantly, correct form will make sure you reduce your chance of injury.

Top tip: Either use a friend or a mirror to monitor your movements and make sure your form is right.

Tip # 6 – Rest To Recover

Resting between your fitness routines is essential to encourage protein synthesis; allowing your muscles to heal and grow.

It is best to leave 48 hours between working each muscle group.

Tip # 7 – Build The Habit

Starting or sticking to a fitness routine can be extremely difficult.

The biggest excuse is time and this is something you should address as soon as you start your exercise routine.

The Fit Father Project recommends fitness tips for men which revolve round creating a habit.

Find a timeslot that works and add it to your schedule. Treat it as any other appointment and stick to it. You will quickly get into the habit of exercising and enjoy it.

Tip # 8 – Squat For Bone Density

Bone density is important as you age. The denser your bones the less likely they are to break and the more mobile you can be.

fitness tips for men

The best way to increase bone density is to exercise with free weights; the dumbbell jump squat is an excellent way to improve your bone density as it loads your muscles and bones; forcing them to grow and get stronger.

Start adding these into your routine, focusing on correct form before increasing the weights you are using.

Click here to check out our jump squat tutorial guide.

Tip # 9 – Variety

When you’re exercising regularly it is important to select an activity that you actually enjoy. This is one of the best fitness tips for men as it will encourage you to continue exercising.

However, repeating the extra exercise on a daily basis will become monotonous and will not be as effective as adding in some variety.

Part of this can be achieved by working different muscle groups on alternate days; but you should also vary the exercises you do to keep challenging your body.

You will see much better results.

Summary of The Best Fitness Tips For Men

These fitness tips for men should get you motivated and informed enough to start now. Just because you’re in your 30’s, 40’s or even older it doesn’t mean it’s too late to get back into shape.

In fact studies now show that it is possible to get in better shape in your later years than when you were in your 20’s.

You can improve your diet, upgrade your exercise routine and employ these fitness tips for men immediately.

Improved health and mobility is linked with longer life spans. Being in shape should help you stick around for your growing family. There is no reason not to start today!

Don’t forget, I’m here to help you every step of the way. Alongside our free diet and exercise programs we have a host of other information and resources you can benefit from.  They are just waiting to be sampled by you.

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…

ff30x-3d-600widthI’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.

Written by Stuart Carter
I'm Stuart, one of the head trainers here at The Fit Father Project. Having been an overweight teenager, I got into regular activity at the age of 18 and after a few years decided to make a living from it.  I've been a trainer since 2001, and my passion lies in helping men get & stay healthy for life. I'm the author of ‘The Easy Fitness Guide’ and I joined the Fit Father Project in 2016 to help more men lose weight and live healthier for their families. My Twitter: @3sdfitness.