Hi its Rob Richley, Personal Trainer, Fitness competitor and founder of Lean Over 40 for Men.
I’ve been in shape.
I’ve been out of shape.
And right now? I’m somewhere in between.
But with my 50th birthday coming up, I’ve made a decision, I’m getting my abs back!
Not because I want to pose shirtless or relive my 20s. But because I want to feel strong again. Lean again. Proud when I look in the mirror. And more than that, I want to prove to myself that it’s not too late.
And what better goal to attain this by your 50th birthday!
Actually what inspired me was seeing the shape that Ben Shephard got into for his 50th birthday, gracing the cover of men’s health…
I thought to myself, you know what I can do that…
They’re not chasing youth, they’re showing what’s possible with the right approach.
What’s interesting is I’ve started seeing more men in their 40s and 50s walking around in fantastic shape. Look at David Beckham for example, 50 years old, ripped! And Tom Cruise, 62 years old as I write this, leaner and fitter than ever for his latest mission impossible movie.
That’s what’s inspired me, and it’s why I’m sharing this with you.
Because this blog post isn’t really about me.
It’s about you and how you can start getting leaner, stronger, and more energised than you’ve felt in years… by doing less than you think.
Why Less Training = Better Results Over 40
There’s a massive myth in the fitness world, especially for guys over 40, that says:
“Do more.”
More workouts. More cardio. More restrictions. More pain.
And eventually… more frustration.
You start chasing fat loss by ramping everything up. You cut carbs. You fast until noon. You train five days a week. And for a while, you might even see a few results.
But then?
Your joints ache.
Your sleep suffers.
Your cravings increase.
Your energy tanks.
And the results… stall
The truth is: more isn’t better, especially after 40.
So I flipped the script.
I scaled back to just 2 focused strength workouts per week, and I’m seeing better results than ever.
Why? Because strength training builds and maintains lean muscle, which keeps your metabolism high, but it only works if you recover properly. And that’s what most guys skip.
The 2-Day Strength Plan for Men Over 40
This is a great starter template to follow and recommend for any man who wants to look and feel like an athlete, without destroying his joints or sacrificing hours each week.
Workout A — Upper Push + Pull
Incline Dumbbell Press — 2 sets of 6 reps
Dumbbell Row — 2 sets of 10 reps
Close-Grip Bench Press — 2 sets of 10 reps
Crunch – 2 sets of 10 reps
Workout B — Shoulders, Legs & Arms
Dumbbell Shoulder Press — 2 sets of 6 reps
Pull-up or Lat Pulldown — 2 sets of 10 reps
Goblet Squat — 2 sets of 10 reps
Dumbbell Curl — 2 sets of 10 reps
Reverse Crunch — 2 sets of 10–15 reps
Alternate A and B each week.
Train Monday & Thursday or Tuesday & Saturday.
Leave 48–72 hours between sessions to allow your body to recover and grow.
And if you want me to design you a personalised training plan, go here.
Nutrition: The Real Fat Loss Accelerator (Without Starving)
Here’s where most guys go wrong…they slash calories way too aggressively.
Yes, you need a calorie deficit to lose fat. But too much of a deficit just backfires:
You feel drained.
You lose muscle.
Your metabolism adapts and slows.
You end up binging.
A better approach:
Never drop below 11 calories per pound of bodyweight.
So for a 180 lb man → 2000–2200 calories per day.
That keeps your energy stable while allowing slow, steady fat loss, the kind that actually sticks.
Why I Eat Oats Every Morning
I used to skip breakfast or eat something tiny. But now, I do the opposite. I front-load carbs in the morning and it’s made a huge difference.
Eating something like oats with berries and eggs has:
- Given me steady energy through the day
- Improved focus and gym performance
- Massively reduced late-night cravings
When you’re trying to stick to a fat loss plan, managing hunger is half the battle.
Eating carbs early, paired with protein and healthy fats helps regulate hunger hormones and keeps you satisfied.
That means you’ll be less likely to get food cravings at night and more likely to stick to your plan.
I don’t snack anymore. I don’t graze. And I don’t go to bed hungry.
Here’s how a typical day looks:
Breakfast:
3 eggs + oats with berries
Lunch:
Grilled tuna or chicken salad with olive oil dressing
Dinner:
Steak or lean beef, roasted potatoes, spinach or greens
Desert:
200g Greek Yogurt with honey or Dark Chocolate such as Green & Blacks.
That’s it. Simple, whole meals. No magic supplements. No protein shakes. Just food that fuels results.
Tracking Progress (Without Obsessing Over the Scale)
One of the biggest mistakes guys make is relying solely on the scale. Weight can fluctuate for a dozen reasons and it doesn’t always reflect fat loss.
Here’s what I recommend instead:
- Track your body fat percentage using callipers, far more useful than the scale alone
- Take progress photos in the same lighting/pose every 2–4 weeks
- Measure your waist every few weeks, especially if that’s where you store fat
The goal isn’t just to weigh less.
It’s to reveal the lean, athletic physique you’re building under the surface.
Wrapping Up
Getting your abs back or simply regaining control over your health and body doesn’t require extreme diets or crushing yourself in the gym.
It takes:
- Focus — train 2x per week with purpose
- Consistency — walk, lift, eat clean meals
- Simplicity — no fad diets, no overcomplication
- Patience — trust the process and adjust as needed
I’m turning 50 soon, and this is the most sustainable, effective plan I’ve ever followed.
If you’re ready to do this with me, start here.
You don’t need to be perfect. You just need a plan that works for you, not against you.
Let’s get to it.
The best time to start was yesterday.
The next best time? Right now!
Here’s to your success!
