With the right strategy, men over 40 can gain muscle and lose weight. See how busy fathers can get the most out of their workouts.

10 Muscle-Building Tips for Men Over 40

“Dad bod” is a friendly term that pokes fun at weight gain among fathers, but you’re not going to see any dad bods on the covers of romance novels. You need to make weight management a priority if you’re going to ward off sarcopenia, which is the natural loss of muscle as we age. Weight loss is important for your health. A few extra pounds showing up on the scale every year will become obesity eventually. The risks of heart disease and diabetes go way up among people afflicted with obesity. To be the strong and healthy dad that your family needs, unlock musclebuilding results with these tips.

1. Train on Weekends

If you start putting in 45-minute workouts on Saturday and Sunday, you’ll have more flexibility during the week to get in another 3 or 4 workouts.

2. Stretch and Warm Up

Stretching and 15 minutes of light cardio before weight training gets you ready to succeed.

3. Stretch After a Workout

Stretching at the end of a workout cuts down on soreness.

4. Use Moderate Weights

You might think that crushing yourself with a heavy-duty workout will yield faster results, but you might just end up injured. Use moderately heavyweights that challenge you appropriately.

5. Use the Right Number of Reps

You’ll want eight to 12 repetitions for upper body exercises and 12 to 20 for lower body exercises.

6. Keep Your Form Perfect

Your muscles will get the most benefit when you execute exercises correctly.

7. Take Breaks

You need at least one day off from training every week. If you feel your energy dipping or more aches than usual, you should take a few days off to recover.

8. Pay Attention to Injuries

When you feel some pain, find out what’s causing it. Adjust your workout or take a day off.

9. Your Diet Matters

Weight management really requires choosing nutritious foods like lean meats and whole-grain carbohydrates.

10. Use a Protein Supplement

Consuming a protein supplement after a workout will give your body what it needs to build muscle.

Building and maintaining muscle past the age of 40 can be accomplished with a little discipline and hard work. Give your body the proper attention, and you and your family will be glad that you did.