Home Workouts for Busy Dads Over 40: No Gym Needed

MEN, if you’re a dad in your 40s, time’s tighter than your old jeans.

Kids, work, life gym trips feel impossible.

But COVID lockdowns proved you can stay lean with home workouts for men over 40. No, you won’t win Mr Olympia, but you’ll ditch the dad bod and keep up with your kids. I coached a dad who squeezed sessions between school runs, dropping 10kg with minimal kit. Here’s how to make home workouts work.

Why Home Workouts Rule

A 2020 study shows home exercise maintains health, even for CVD patients. Bodyweight circuits build strength and burn fat, no gym needed. My client used a corner of his garage, bands, bodyweight, done.

The Circuit

Try push ups, inverted rows (under a table), and squats. Do 3 rounds, 10 to 12 reps. A 2019 study shows bodyweight training boosts strength by 15%.

Pitfalls

• No structure: Plan sessions like meetings.
• Overdoing it: Rest 48 hours.
• No progression: Add reps weekly.
  

Expanding the Plan

• Bands: Cheap, effective for rows.
• Family walks: 20 mins daily boosts NEAT.
• Track progress: Log reps in a spreadsheet.

My client’s energy soared, playing with his kids without puffing. You can too.

Actionable Tasks

• Do a 15 minute circuit: 3 rounds push ups/rows/squats.
• Set up a corner with bands.
• Add 20 minute family walks.
  

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