Getting Fit After 40, Male Edition: The Complete Roadmap

My son and me on a hike a few years ago

Tired of the same advice that doesn’t work? I’m here with proven strategies to help you reach peak fitness and health, stay lean, and build muscle—all while balancing family, work, and life’s other demands.

Gaining Muscle After 40, Losing fat And Getting Fit

Me during a recent gym session

Whether your goal is to lose the dad bod, pack on strength, or simply get fit after 40, we offer evidence-based approaches that actually work. Every method is designed around the unique needs of men over 40 with busy lives who want lasting results.

Optimise Your Health for the Long Haul

Quick fixes? Forget about them. Real health is a long game. Here, you’ll discover sustainable solutions for staying strong, agile, and full of energy. Learn how to balance hormones (including boosting testosterone naturally), increase longevity, and stay at your peak – for yourself and everyone who relies on you.

Your Ultimate Resource Of Total Fitness For Men Over 40

This isn’t just another website. The Hench Nerd is your go-to hub for becoming your best self in every aspect of health and fitness. We’ve broken our content into five core categories, each packed with actionable advice to keep you engaged, inspired, and committed to getting fit after 40, male-centric and designed for your life.

To get started: Just click on your chosen category of interest below. 

Building Muscle After 40: Strength Training Workouts For All Levels

Explore smart, strength training for men over 40 with routines that cover everything from beginner bodyweight exercises to advanced lifting. Created specifically for dads over 40, these workouts help you build muscle safely and effectively without risking burnout or injury.

Hormone And General Health For Men Over 40

Getting older doesn’t have to mean feeling older. With our natural hormone optimisation strategies and tips to boost testosterone naturally, manage stress, improve sleep, and build resilience, you’ll stay strong and vibrant, ready to take on every challenge.

Nutrition and Fat Loss for Men Over 40

Forget about fad diets. Real results come from sustainable changes that work within your life. Our approach to fat loss for men over 40 is straightforward and practical, with meal plans, nutrition hacks, and strategies for healthy eating after 40 – all designed to support fat loss, muscle building, and overall health.

Indoor and Outdoor Building Fitness/Challenges

Fitness doesn’t have to mean the gym! Discover how to stay active at home or outdoors, from bodyweight circuits to hiking challenges. These flexible fitness programmes for men over 40 let you keep fit anywhere, keeping it enjoyable and adding a bit of adventure to your routine.

Movie Star Physiques Past and Present

Take inspiration from iconic action heroes past and present. Our movie star physiques section blends nostalgia with practical tips, showing you how to channel your inner action star and build the body you’ve always wanted – even if you’re just starting your fitness journey after 40.

Exciting New Tools and Resources Coming Soon – Are You Ready to Start?

At The Hench Nerd, I’m truly passionate about helping men over 40 achieve lasting results in fitness and health. This site offers more than just a guide; it’s your all-in-one resource for getting fit after 40, male-specific and fully focused on helping you build a body, mind, and lifestyle that’s ready for every adventure ahead. So, whether you’re just beginning or looking to push your limits, you’ll find everything you need right here.

Matt