It’s Never Too Late: A Guide to Getting Fit at 44

s 44 too Old for a Man to Get in Shape

Hi, It’s Rob Richley, Personal Trainer, Fitness Competitor and founder of Lean Over 40 for Men.


As a man in his 40s, you may be feeling like it’s too late to get in shape.

You may have tried before and failed, or perhaps you’re feeling overwhelmed at the prospect of starting a fitness routine from scratch.

Let me tell you that the idea of not being able to get fit because of your age, is a myth that needs to be debunked.

With the right mindset and approach, it’s possible to achieve your fitness goals at any age.

In this guide, we’ll take a closer look at getting fit at 44 and why it’s not too late to start.

Embrace the Right Mindset


The first step to getting fit in your 40’s is to have the right mindset.

Remember, fitness is a lifestyle change, not a one-time event.

You may have to change your mind set on how you view fitness. Start by setting achievable goals for yourself and track your progress.

Remember, constant progress is key.

Celebrate small wins and don’t be too hard on yourself if you slip up a little. The important thing is to get back on the horse and keep going.

Which brings me to the important question of…

Is 44 too Old for a Man to Get in Shape?

It’s never too late for a 44-year-old man to get in shape and improve his overall fitness. Age should not be seen as a barrier to achieving physical fitness goals.

With dedication, consistency, and the right approach, men of any age can make significant progress in their fitness journey.

Firstly, the human body is incredibly resilient and adaptable, regardless of age.

Regular exercise and a healthy diet can lead to significant improvements in cardiovascular health, strength, flexibility, and overall well-being.

Additionally, starting a fitness routine at 44 can help mitigate the effects of aging, such as muscle loss, decreased metabolism, and increased risk of chronic diseases.

Moreover, research shows that exercise has positive impacts on mental health, reducing stress and enhancing cognitive function.

By setting realistic goals, seeking professional guidance, and maintaining consistency, a 44-year-old man can absolutely achieve remarkable results and enjoy the benefits of being in shape.

The Importance of Strength Training

Strength training three times per week is an excellent approach for both progression and recovery in men over 40 due to several reasons…

First and foremost, as we age, our muscle mass naturally declines, leading to a decrease in strength and overall physical performance.

Regular strength training can help combat this age-related muscle loss by stimulating muscle protein synthesis and promoting muscle growth.

Additionally, strength training improves joint stability and flexibility, reducing the risk of injuries and improving functional movement patterns.

It also plays a crucial role in maintaining bone density, which becomes increasingly important as we get older.

Furthermore, strength training can boost metabolism, promote weight management, and enhance overall body composition.

The Benefits of Compound Movements

compound exercises

Compound movements are widely regarded as superior to isolation exercises for men over 40 due to a range of benefits they offer.

As men age, maintaining overall strength, stability, and functional movement becomes increasingly important.

Compound exercises, such as squats, deadlifts, bench presses, and rows, involve multiple muscle groups and joints, demanding coordinated effort from the entire body.

This not only helps in building muscle mass but also enhances overall strength, power, and endurance.

Additionally, compound movements stimulate the release of growth hormone and testosterone, which play crucial roles in muscle development and maintenance.

Moreover, these exercises improve joint stability, flexibility, and proprioception, reducing the risk of injuries.

By engaging multiple muscle groups simultaneously, compound movements promote better coordination and balance, contributing to improved functional movement patterns.

Lastly, compound exercises are time-efficient as they engage multiple muscle groups in each movement, allowing for an effective full-body workout in a shorter duration.

Incorporating compound movements into a workout routine for men over 40 can maximize your training efficiency, enhance overall strength and functionality, and contribute to a healthier and more active lifestyle.

By incorporating strength training into your routine no more than three times per week, you can optimize your recovery, improve physical function, and enjoy the numerous benefits that come with being stronger and healthier.

Nutrition for Fat Loss

fat loss nutrition

This leads us to the importance of a calorie deficit for fat loss.

To lose fat, you must consume fewer calories than you burn, creating an energy imbalance.

This deficit forces the body to tap into stored fat reserves for fuel, resulting in fat loss.

However, it’s crucial to strike a balance and ensure that the calorie deficit is not too extreme, as this can negatively impact muscle mass and overall health.

Strength training will ensure the weight you lose will be primarily fat, that’s why it’s so crucial to build and preserve muscle as we age.

Consistency is Key

consistency is key

You might have heard the saying, “consistency is key.”

Consistency is critical in getting fit and staying fit. Once you start working out, try and commit to a routine that works for you and stick to it.

Don’t try to overdo it at the beginning – start with three days a week and then build up your workout regimen gradually.

By being consistent, it is possible to achieve your fitness goals and maintain a healthy lifestyle.

How to Get Ripped at 44 Years Old?

To get ripped at 44 years old, a man should focus on a combination of strength training exercises to build muscle mass and increase metabolism, along with a calorie-controlled diet to reduce body fat.

Consistency in both training and nutrition is key to achieving the desired ripped physique.

Firstly, it’s essential to prioritize strength training in the workout routine.

Incorporating compound exercises such as squats, deadlifts, bench presses, and pull-ups can help build lean muscle mass and increase overall strength.

Getting ripped is about more than just having visible abs; it’s about achieving a low body fat percentage, typically under 10%, which allows the abdominal muscles to become visible.

can i get ripped at 44

Abs are a result of both muscle development and low body fat.

While building a strong core through targeted exercises like planks and crunches is important, reducing overall body fat is the key to revealing the ab muscles.

When body fat levels are high, they can cover the muscles, making them less visible. By aiming for a body fat percentage below 10%, you can strip away excess fat and showcase your hard-earned abdominal muscles.

Check out my other article, on 6 tips for 6 pack abs after 50 HERE.

This requires a combination of strength training, a balanced diet, and maintaining a consistent calorie deficit.

It’s important to note that achieving extremely low body fat percentages may not be sustainable or healthy for everyone.

I recommend getting below 10% body fat for a special occasion i.e., a holiday or a photo shoot, but then maintain around 12-14% body fat after that.

That is a much more sustainable approach for most men over 40.

Remember that getting ripped at any age requires discipline, dedication, and patience, but with the right mindset and commitment, remarkable results are achievable.

How Can I speed Up My Metabolism at 44?

boost metabolism

As men age, their metabolism tends to slow down, making it more challenging to maintain a healthy weight and overall energy levels.

However, there are several strategies that a man over 40 can implement to speed up his metabolism:

Firstly, as previously mentioned, incorporating regular strength training into your fitness routine is essential. Strength training helps build lean muscle mass, which requires more energy to maintain compared to fat tissue.

This increased muscle mass leads to a higher resting metabolic rate, meaning the body burns more calories even at rest.

Additionally, engaging in cardiovascular exercises can help to expend more calories than what you burn each day.

I recommend walking either outside for 40-45 minutes or walking on an incline treadmill.

Walking won’t overtrain you and is super easy to adhere to along with your strength training workouts.

Protein to Speed up Metabolism

Another way to speed up metabolism is by ensuring adequate protein intake.

Protein has a higher thermic effect than carbohydrates or fats, meaning the body uses more energy to digest and process it.

Lastly, maintaining an active lifestyle throughout the day, such as taking regular breaks from sitting and incorporating more movement, can help keep metabolism elevated.

By combining these strategies, a man over 40 can effectively rev up his metabolism and support overall health and weight management.


In conclusion, it’s never too late to get fit, especially at 44.

Fitness is essential, no matter what your age, but it’s not necessary to start with an all-or-nothing approach.

Embrace the right mindset, start slowly, commit to consistency, pay attention to your nutrition, and find ways to stay motivated.

setting goals

Remember that getting fit is a lifestyle change, and it may not happen overnight.

With the right approach, you can make significant progress and achieve your fitness goals. So why wait?

Start your fitness journey today.


My Course: Ripped Abs Over 40