Strength Moves for Men Who Haven’t Touched a Barbell Since 2018
You got soft. Life got loud. Now it’s time to shut it all out and get strong again.
Let’s skip the motivational quotes and start with the truth:
You let yourself slide. You told yourself it was work. You told yourself it was the kids. You told yourself your metabolism changed, like it was a sentient creature that betrayed you.
But here you are: 35, 40, maybe older, with a belly where there used to be abs and excuses where there used to be drive. You’re not broken. You’re not too far gone. But you are wasting time.
I was you. I’m 40. 6'2". At my heaviest, I hit 250 lbs. I called it "dad weight" like it was a joke, but my knees weren’t laughing. Everything hurt. I was tired, foggy, distracted, and worst of all? I knew better.
So I did something radical: I started.
Now, I’m 190 lbs and feel like a different human. Not because I did a miracle program or drank influencer snake oil. But because I built a routine that punched back.
You want in? Good. Here are 5 strength moves to restart the engine—no gimmicks, no gym ego, no excuses:
1. Goblet Squat
You’ve been sitting for a decade. Time to earn your hips back.
What it hits: Quads, glutes, core.
Why it matters: Fixes your posture, strengthens your lower half, and makes stairs less humiliating.
Start here: 3 sets of 10-12 with a moderate dumbbell. Go slow. Feel everything.
2. Push-Ups (Real Ones)
Yes, you did these in high school. No, that doesn’t mean you’re good at them now.
What it hits: Chest, shoulders, triceps, and your pride.
Why it matters: This is the foundational move of strength. If you can't move your own body, what are we even doing?
Start here: 3 sets to failure. If that’s 5 reps, fine. Beat it next time.
3. Dumbbell Rows
Your back is weak, your posture is trash, and your shoulders are rolling forward like you're bracing for a lifetime of regret.
What it hits: Lats, traps, rear delts.
Why it matters: Pulling strength gives you balance. Also makes your shirt fit like you mean business.
Start here: 3x10 each side. Brace on a bench. Control the movement.
4. Romanian Deadlifts (Dumbbell or Barbell)
Welcome to the hamstring wake-up call. You've ignored the back of your body long enough.
What it hits: Hamstrings, glutes, lower back.
Why it matters: Builds posterior chain strength and keeps your lower back from turning into a complaint machine.
Start here: 3x8 with form over ego. This one humbles fast.
5. Plank Holds
This is your gut check. Literally.
What it hits: Core, stability, your ability to not collapse under life’s pressure.
Why it matters: You don’t need six-pack abs. You need a core that holds up when you’re carrying your kid, your groceries, or your life.
Start here: 3 sets of 30-60 seconds. Tighten everything. Don’t sag.
No, it won’t feel amazing at first. It’ll feel awkward, slow, frustrating. But you are not starting from zero. You’re starting from experience—and pain. That gives you power.
You’re not doing this to look good at the beach (though yeah, that’ll happen). You’re doing this because strength is leadership. Discipline is freedom. And you’re done making excuses.
You got soft. Now you get strong.
Need help building your comeback? Check out my [free strength guide here] and join a community of men taking back control—one rep at a time.
#TrueVitalIron
COMING NEXT: How to Lift When Your Knees Suck and Your Kids Are Loud Because life doesn’t stop just because you’re trying to get stronger. This one’s for the guys lifting through chaos, creaky joints, and constant snack interruptions. Stay tuned.
