How Men Over 40 Really Get in Shape (Without Wasting Time)

Getting fit after 40 isn’t about doing more, it’s about doing it right. Discover the no BS approach to building muscle, losing fat, and getting your life & health back.

What Used to Work, Doesn’t Work Anymore

If you’re a man in your 40s and feel like your body’s stopped listening to you, you’re not imagining it.

You used to be able to drop weight fast, hit the gym a few times a week, eat like crap and still feel strong. Now? You train hard and nothing moves. Your sleep’s average, your motivation’s inconsistent, and the gut is holding on for dear life.

This isn’t about weakness. This is biology, stress, hormones, and decades of wear. But that doesn’t mean you’re finished. It means you need a smarter playbook. Because men over 40 who get in shape and stay in shape aren’t doing more, they’re just doing it differently.

Here’s how.

1. Drop the “More is Better” Mentality

One of the biggest mistakes men in their 40s make is chasing volume, more workouts, more cardio, more restriction.

But what your body needs now is quality over quantity. You can’t just train like you’re 25 and expect the same results.

What to focus on:

3 to 5 solid weight training sessions a week: Prioritise compound lifts, machines for control, and clean form.
Stop chasing soreness: Progression, not punishment, builds muscle now.
Minimum effective dose cardio: 3 to 4 short sessions a week for heart health, not calorie burn.
Burnout isn’t a badge of honour. Efficiency is.

2. Prioritise Protein and Simple, Sustainable Nutrition

If you’re not eating enough protein, you’re making body recomposition impossible.

Aim for 1g per pound of lean bodyweight, spread across 4 to 5 meals. And no, that doesn’t mean living on chicken breast and misery.

Keep it simple:

Base every meal around 30 to 40g of protein (meat, eggs, yoghurt, whey)
Add controlled carbs (rice, potatoes, oats, fruit) around training
Include fats from whole sources (nuts, eggs, beef)
Eliminate the guesswork: meal prep, track intake, eat like your goals matter
This isn’t a crash diet. It’s about fueling performance and preserving muscle.

3. Sleep Like It’s a Non Negotiable (Because it is)

Men in their 40s underestimate sleep like it’s a luxury. It’s not. It’s a biological weapon.

Low sleep = low testosterone. Poor recovery. High cortisol. Poor decision-making. Higher appetite.

Set your routine:

Be in bed by the same time every night 10:30 to 11:00 latest
No screens an hour before bed
Get cold and dark in your room
Magnesium and a wind down ritual (book, stretch, breathwork)
If you’re dragging all day, start here. You can’t out-train fatigue.

4. Manage Stress Before It Manages You

You’ve got pressure coming from all angles: work, finances, family, expectations. And chronic stress doesn’t just affect your mood, it destroys progress.

Stress raises cortisol, which makes fat loss harder, sleep worse, and muscle retention a battle.

Combat it with:

Lifting: resistance training improves mood, testosterone, and mental clarity
Walking: 7 to 10k steps daily clears your head and supports fat loss
Boundaries: Say no. Take 30 minutes a day just for you. That’s not selfish, it’s survival.
A man who handles his stress handles his life.

5. Don’t Ignore Testosterone

If you feel constantly flat, low energy, low sex drive, poor sleep, and no training response, it could be hormonal.

Get tested. A basic blood panel for testosterone, SHBG, oestrogen, thyroid, and vitamin D can show you what’s really going on.

If it’s low, don’t panic. In many cases, fixing your sleep, diet, bodyfat, and stress restores balance. But know your numbers and get on top of them early.

6. Stop Guessing, Start Tracking

Want to change? Then stop leaving it to chance.

Track your:

Weight (2 to 3x per week average always first thing after you pee and before food)
Waist measurement
Gym lifts (logbook is essential)
Meals/macros
Sleep hours
You can’t change what you don’t measure. The difference between men who spin their wheels and men who transform? Data and discipline.

This Is the Most Powerful Time to Take Control

You’re not broken. You’re not past it. But you’re also not 25 anymore, and that’s a good thing. You’ve got more purpose, more awareness, and more urgency.

Men in their 40s who change their bodies don’t do it by accident. They do it by cutting the fluff, cutting the excuses, and treating their health like it’s the most valuable asset they own, because it is.

Don’t try to keep up with the old version of yourself. Outgrow him.

If you’re a man in your 40s who’s serious about rebuilding strength, presence, energy and identity, Silhouette PT Online is for you.

No fluff. No recycled workouts. Just the structure, coaching and accountability you need to take full control again.

Join us at www.silhouetteptonline.com or follow @SilhouettePT on Instagram.

No BS. Just Real Results.