How I Got Back in Shape After 40—Without Going Full Gym Bro

When I hit 40, I thought I was doing okay. I wasn’t massively overweight, I walked the dog most days, and I still considered yard work “exercise.” But then little things started adding up—tight pants, sore knees, afternoon crashes, and a general feeling of being… off.

I told myself I didn’t have time to work out, that my metabolism was just slowing down, that this was “just part of getting older.” But the real wake-up call came during a hike with my family. What used to be a casual weekend activity left me winded and lagging behind. My kids kept looking back to check on me, and I hated how that felt.

So I decided to do something about it—but I also knew I didn’t want to become one of those guys who lives at the gym, drinks from gallon jugs, and tracks every macro. I needed something that could actually work for me, with my schedule, energy levels, and sanity intact.

Here’s what that looked like.

First, I started walking. That sounds almost laughably basic, but it was the foundation I needed. I committed to 30 minutes a day—just enough to get my heart rate up, clear my head, and feel like I was doing something. I listened to podcasts, took work calls, or sometimes just zoned out. It was low-pressure and surprisingly effective.

Next came strength training. Not the kind with screaming personal trainers—just 20–30 minutes a few times a week using dumbbells in my garage. Squats, rows, pushups, planks. I followed a beginner routine I found online and didn’t worry about lifting heavy. I focused on being consistent, not heroic.

Then came the harder part: food. I didn’t go on a diet, but I started being honest about what I was eating. Less takeout, more home-cooked meals. I made protein the center of my meals and cut back on mindless snacking. I didn’t eliminate anything—I just paid attention. And yep, I still eat pizza on Fridays.

The last—and probably most important—change was sleep. I started going to bed earlier, cutting off screens an hour before sleep, and stopped using weekends to “catch up.” More sleep meant better energy, better mood, and fewer excuses to skip workouts. It was the most underrated part of this whole process.

It’s been about a year now, and while I’m not rocking six-pack abs or entering triathlons, I feel better than I have in a decade. My clothes fit again. My energy is steady. I can keep up with my kids. Most importantly, I don’t feel like I’m just surviving the day—I’m actually showing up for it.

So no, you don’t need to become a gym rat or live on chicken and broccoli to get back in shape after 40. You just need to start where you are, be consistent, and let go of perfection. Progress beats burnout every time.

If you’ve been putting off taking care of yourself because it feels overwhelming or intimidating, let this be your sign: you don’t need a six-pack. You just need a plan that actually fits your life.