Welcome to Dad to Rad Bod
If you’re a dad over 40, chances are you’ve felt it: the energy dips, the slowing metabolism, the nagging thought that you’re not quite as strong as you used to be.
Good news—you can absolutely reclaim your strength, energy, and confidence. DadToRadBod is your hub for fitness over 40: practical workouts, simple nutrition, smarter recovery, and trusted resources built for real life.
What you’ll find here:
- 🏋️ Efficient workouts that fit a busy schedule
- 🥦 Straightforward nutrition habits (no fads)
- 🧠 Recovery & mobility that keep you pain-free
- 🛠 Curated gear, apps, and research for men 40+
Why Fitness Hits Different After 40
Your body isn’t the same as it was at 25—and that’s not a problem. With the right approach you can:
- 🔥 Boost metabolism without punishing workouts
- 💪 Rebuild (and keep) lean muscle for longevity
- 🧠 Support hormones and recovery with better sleep/stress habits
- 🩺 Lower risk factors while feeling more alive day to day
The key isn’t more—it’s smarter.
The 3-Pillar Plan for Your Comeback
1) Strength First (2–3×/week, 30 minutes)
Focus on compound moves:
- Squat variations (bodyweight, goblet, split squats)
- Push (pushups/bench)
- Pull (rows)
- Core (planks, dead bugs)
Progression rule: when a set feels comfortable, add a rep next session; when you hit the top of your rep range, add a little weight.
2) Simple, Sustainable Nutrition
Aim for most meals to include:
- Protein: 25–40g (eggs, chicken, Greek yogurt, beans)
- Color: 1–2 cups veg/fruit
- Quality carbs: oats, rice, potatoes, fruit
- Healthy fats: olive oil, nuts, avocado
Easy wins this week:
- Swap sugary drinks for water/zero-cal
- Add 1 palm of protein to lunch & dinner
- Stop eating 2 hours before bed
3) Recovery & Mobility (your over-40 superpower)
- Sleep: 7–8 hours, consistent schedule
- Walk: 7–10k steps/day (or add a 20-min walk)
- Mobility: 10 minutes/day (hips/hamstrings/upper back)
Consistency beats intensity—especially now.
Starter Week (plug-and-play)
- Mon: 30-min strength (full body)
- Tue: 20-min brisk walk + 10-min mobility
- Wed: 30-min strength
- Thu: Walk + mobility
- Fri: 30-min strength
- Sat/Sun: Family activity or long walk
Recommended Gear to Get Going
(Add affiliate links later—placeholders below)
- Adjustable Dumbbells → https://www.bowflex.com/product/552-results-series-adjustable-dumbbells/ZMK4011008.html?adID=DOFG2BFEED1&utm_source=google&utm_medium=cpc&utm_campaign=%5BROI%5D%20Standard%20Shopping%20Adj%20Dumbbells&utm_id=22925744632&utm_content=183472414559&utm_term=&adID=DOFG2BFEED1&gad_source=1&gad_campaignid=22925744632&gbraid=0AAAAA9_dAMq99WZ3saN5a0UhTU0v7iLeb&gclid=CjwKCAjwx-zHBhBhEiwA7Kjq68h-B8U9cvuJNLEEztWtXABWGmsH3vzCP45lFKtLvJhzjB2-Lu1sqxoCey0QAvD_BwE
- Resistance Bands → [link]
- Foam Roller → [link]
- Doorway Pull-Up Bar (optional) → [link]
Common FAQs (for dads 40+)
Do I need a gym?
No. Dumbbells + bodyweight can take you very far.
How long until I feel different?
Most dads feel better sleep/energy in 2–3 weeks, visible changes in 6–8 weeks.
Is cardio or strength more important?
Strength first; add walking/cardio for heart health and recovery.
What about aches and pains?
Start lighter, perfect form, keep mobility work daily. If something hurts sharply, stop and regress.
Join the Rad Dad Crew
Weekly over-40 training tips, simple nutrition wins, and our best gear picks—no spam, just strong dad energy.
Unsubscribe anytime.
Final Word
Getting fit after 40 isn’t about turning back the clock—it’s about building the strongest, healthiest version of you now. Start small, stack wins, and stay consistent. DadToRadBod will be your hub for workouts, nutrition, recovery, and the best tools for the job.
You’ve got this.