The Ultimate Guide to Getting Ripped at 40

Can a 40-Year-Old Man Get Ripped

Hi, it’s Rob Richley, Personal Trainer, Fitness Competitor and Founder of Lean Over 40 For Men…

Are you over 40 and dreaming of getting that chiselled, ripped physique?

You might be thinking, “Isn’t it too late for me?” or “Isn’t it harder to build muscles at this age?”

Well, let me tell you something – it’s a big NO to both!

Age is just a number, and I’m here to bust those myths wide open.

You see, the fitness journey for the mature man comes with its unique set of challenges, but it’s nowhere near impossible.

In fact, here’s a very recent picture of me aged 47 competing in the men’s over 35 and over 45 fitness model categories at muscle beach LA.


I train naturally and came 3rd in both categories!

My point is I walk the walk and tell you like it is…

I bring real world experience AND knowledge to the table…

The world might be quick to tell you that your metabolism is slowing down, that you can’t keep up with the youngsters, or that it’s all downhill from here.

But guess what? They couldn’t be more wrong!

This article is your first step to achieving the body you’ve always wanted.

We’re talking about real, actionable tips and resources that will guide you every step of the way.


No empty promises, just solid advice from a Personal Trainer that’s always trained 100% natural and knows his stuff.

So, are you ready to defy the odds and get ripped?

Let’s dive in!

Firstly, I want to answer the important question…

Can a 40-Year-Old Man Get Ripped?

“A 40-year-old man can absolutely get ripped with the right nutrition plan, the right strength training program and an intelligent cardio plan, age is not a barrier to fitness.”

Yes, you read that right.

There’s no expiry date on your body’s ability to get stronger, leaner and more muscular.

First off, your body is an incredible machine. It’s capable of adapting, learning, and growing at any age.


Sure, your metabolism may not be as sprightly as it was in your 20s, but it’s far from being out of the game.

With the right diet and exercise, you can rev it up again.

Secondly, your experience counts. You’re wiser, you know your body better, and you understand the importance of discipline and consistency.

These are powerful tools in your fitness journey!

Lastly, let’s not forget about technology and information. We live in an age where we have access to all the resources, we need to make informed decisions about our health and fitness.

So, gentlemen, let’s defy the odds, let’s challenge the status quo, let’s examine the important pieces of the puzzle to help you get that dream body.

Understanding the Potential for Muscle Building at 40


As we age, it’s a scientific fact that our muscle mass and metabolism can take a hit.

Studies show that from the age of 30, muscle mass decreases by around 40% due to inactivity and metabolic decline.

This phenomenon, known as sarcopenia, is characterized by a loss of muscle mass, strength, and function.

Furthermore, aging can lead to changes in protein and amino acid homeostasis, which can also contribute to the loss of muscle mass.

But does this mean you should throw in the towel?

Absolutely not! While these changes are a part of the natural aging process, they are not insurmountable.

You see, your body is still capable of making significant muscle gains, even after 40.

The key lies in adopting the right approach.

In fact, research has shown that while aging does impact muscle mass, it doesn’t necessarily impede your ability to gain muscle.

The trick is to focus on maintaining an active lifestyle, including regular resistance training and a protein-rich diet, to counteract the effects of aging.

Moreover, it’s essential to remember that as you age, you bring wisdom and discipline to the table, both of which can be powerful tools in your fitness journey.

Compound Exercises, The Game Changer for Men Over 40

compound movements

Now, let’s dive into the world of compound exercises! “Why compound exercises, you ask?”

Well, for men over 40 looking to build muscle, they’re nothing short of a game-changer!

Here’s why:

Compound exercises work multiple muscle groups at once.

  • One, they’re time-efficient – you’re hitting many birds with one stone.
  • Two, they mimic real-world movements, keeping your body functional and agile.
  • Three, they boost your metabolism and stimulate the production of anabolic hormones, which are key to muscle growth.

Now, I know what you’re thinking, “But aren’t these exercises for the young guns?” Not at all! They’re perfect for us seasoned gents too.

Sure, we might have to modify some movements or reduce the weights initially, but that’s okay. It’s not about ego; it’s about progress.

Here are some great examples of compound movements:

Squats: The king of all exercises! Squats work your quads, hamstrings, glutes, and core. Remember to keep your back straight and go down as far as your flexibility allows.

Deadlifts: A powerhouse exercise that targets your lower back, glutes, legs, and core. Start with light weights and focus on form first.

Bench Press: This is a fantastic upper body workout. It targets your chest, triceps, and shoulders. Make sure you have a spotter if you’re lifting heavy.

Pull-ups: These work your back, biceps, and grip strength. Can’t do a full pull-up yet? No worries! Start with assisted pull-ups or pulldown machines.

Overhead Press: This exercise targets your shoulders, triceps, and core. Keep your back straight and don’t use your legs to push the weight up.

Now, remember, safety first. Always maintain proper form, start with lighter weights, and gradually increase as your strength improves.

And most importantly, listen to your body. If it hurts, stop and seek professional advice.

Of course, there are variations of the exercises above if you have an injury or can’t perform the exercises without pain.

The Power of Three

power of three

So, you’re over 40 and wondering how often you should hit the weights?

Well, let me tell you, three times a week is your magic number!

Now, you might be thinking, “Why only three times, Rob? Well, it’s all about balance…

Strength training is crucial for building muscle and boosting metabolism, especially as we age.

But here’s the kicker – recovery is equally important.

When you lift weights, you’re essentially creating tiny tears in your muscle fibres.

muscle fibres

These tears then repair and grow back stronger, leading to muscle growth. But this process takes time, and that’s where recovery comes in.

By working out three times a week, you’re giving your body ample time to recover and rebuild those muscles, making you stronger and fitter.

Remember, more isn’t always better.

It’s about quality, not quantity.

It’s about working smarter, not harder.

So, let’s embrace the power of three! Because lifting weights three times a week is not just effective; it’s the key to sustainable fitness success after 40.

Check out an example strength training workout HERE.

Nutrition for Muscle Growth and Fat Loss

Let’s start with a myth-buster:

You don’t need to survive on boring foods like chicken and rice to get ripped.

“What? Really?” Yes, really! The key to a good diet is variety and balance, not monotony.

Sure, chicken and rice are excellent sources of protein and carbohydrates, but they’re not the be-all and end-all.

You can spice up your meals, literally and figuratively, with a wide range of foods that are both tasty and nutritious.

Think lean meats, colourful vegetables, whole grains, and healthy fats.

nutrition spectrum

So, say goodbye to bland diets! Your taste buds deserve better.

The Power of Intermittent Fasting for Men Over 40

intermittent fasting

Now, let’s talk about intermittent fasting. “Intermittent fasting? Isn’t that just starving yourself?”

Not at all! Intermittent fasting is a simple, flexible eating pattern where you cycle between periods of eating and fasting.

And here’s the kicker – it makes getting ripped super easy, especially for us men over 40.

How? By helping us create a calorie deficit without feeling deprived, improving insulin sensitivity, and promoting fat loss while preserving muscle mass.

And that’s not all! Intermittent fasting also boosts testosterone levels.

“Testosterone? Isn’t that the ‘manly’ hormone?” Spot on!

Testosterone plays a crucial role in muscle growth, fat loss, and overall health. And as we age, our testosterone levels naturally decline.

But fear not, intermittent fasting can give your testosterone a much-needed boost, helping you feel younger, stronger, and more energetic.

Simplifying the Calorie Deficit

Let’s start with a fundamental truth when it comes to nutrition:

The most crucial part of fat loss and getting ripped is being in a calorie deficit.

A calorie deficit means you’re burning more calories than you consume.

Think of it as your body’s energy balance. When you’re in a calorie deficit, your body must tap into its stored fat for energy, leading to fat loss.

But here’s where things get tricky. Sticking to a calorie deficit can be challenging.

We’ve all been there, right?

The hunger pangs, the cravings, the constant feeling of deprivation.

But fear not, intermittent fasting makes sticking to a calorie deficit a breeze.

Intermittent fasting isn’t just a diet; it’s a lifestyle. It’s a way of eating that makes sticking to a calorie deficit not just manageable, but downright easy!

How? By limiting your eating window, you naturally eat less, creating a calorie deficit without the need for complicated meal plans or calorie counting.

Plus, it helps control hunger, improve insulin sensitivity, and boost metabolism, making your fat loss journey smoother and more effective.

So, ready to ditch the boring diets and embrace the power of intermittent fasting?

The Power of Walking to Get Ripped

walking man

Now, I know what you’re thinking. “Walking, Rob? Really?”


Walking is indeed one of the best forms of cardio, particularly for us men over 40 who are on the journey to getting ripped.

And it’s the main form of cardio I did to reveal those abs you see in my picture, above.

Let me explain why…

  • Low-Impact: Unlike running or high-intensity interval training, walking is low-impact, which means it’s easier on your joints – a crucial factor as we age.
  • Burns Fat: Walking, especially brisk walking, helps burn fat without eating into your precious muscle mass – an essential aspect of getting that chiselled, ripped look.

But here’s the real benefit – walking doesn’t make you hungry or cut into your recovery from weight training.

Amazing, right?

Walking is a moderate-intensity exercise, which means it doesn’t trigger the same hunger response as high-intensity workouts.

So, you can burn calories without feeling like you need to eat everything in sight afterward – making it easier to maintain that all-important calorie deficit.

And as for recovery, walking aids it!

It helps increase blood flow and reduce muscle stiffness, promoting faster recovery from those heavy lifting sessions.

So, you get to burn fat, control hunger, and speed up recovery all at once.

Talk about a win-win-win situation!

In our quest for getting ripped, every step counts. I recommend getting between 6k-10k steps per day which can be done outdoors or on the treadmill at the gym.

Who says cardio has to be boring?

Can I Get a Six-Pack at 40?

“Age is just a number, and 40 is not a roadblock on your path to chiselled abs. Focus on strength training to build and preserve muscle and a calorie deficit to lose bodyfat.”

Armed with the information above you now have an advantage amongst men over 40.


Now, does it require effort?


Consistency? Absolutely.

But is it doable? Without a doubt!

Remember, it’s not about the number on your birth certificate; it’s about the fire in your belly (pun intended) and the determination in your heart.

And you already have the following on your side…

  • Experience: At 40, you’ve got life experience on your side. You know your body, your strengths, your weaknesses. You can leverage this knowledge to tailor a fitness routine that works for you.
  • Discipline: Let’s face it, guys, we’ve got discipline in spades. We know how to set goals and stick to them. This discipline translates perfectly into a consistent fitness and diet regimen.
  • Science: With the right training and nutrition, our bodies are perfectly capable of building muscle and losing fat, irrespective of age. Science is on our side!

So, are you ready to defy the odds and carve out those abs you’ve always dreamed of?

Because with the right mindset, the right guidance (that’s where I come in), and your unwavering commitment, a six-pack at 40 isn’t just a dream; it’s a goal waiting to be achieved!

Let’s do this together…

Start Your Own Fitness Journey Today

Are you ready to take your fitness journey to the next level?

Then I’ve got just the thing for you – my course “Ripped Abs Over 40”

“What’s this course about, Rob?”

Glad you asked!

This course is specifically designed for men over 40 who are ready to get ripped, and fast!

But how?

Three words – intermittent fasting, compound exercises, and training just three times a week.

  • Intermittent Fasting: Forget the myths you’ve heard about starvation diets. Intermittent fasting is a game-changer! It’s not about starving; it’s about when you eat. This flexible eating pattern helps create a calorie deficit without feeling deprived, boosts testosterone levels, and promotes fat loss while preserving muscle mass.
  • Compound Exercises: These are the heavy hitters of the workout world. Squats, deadlifts, bench presses – they target multiple muscle groups at once, leading to more calories burned and more muscles built.
  • Three Times a Week Training: Remember, gents, quality over quantity. By training just three times a week, you give your body the perfect balance of exercise and recovery time. This leads to better results, faster, without the risk of overtraining.

So, there you have it, my course “Ripped Abs Over 40” is not just a fitness program; it’s your ticket to a fitter, stronger, healthier you.

Ripped Abs Over 40

And the best part?

You’re not just getting ripped; you’re doing it fast! So, are you ready to defy the odds and get those abs you’ve always dreamed of?

Because with my course and your determination, getting ripped after 40 isn’t just possible; it’s inevitable!

Let’s do this together!

Check out Ripped Abs Over 40


Inactivity and muscle

Sarcoplenia and aging

Impact of aging