This Year, I’m Actually Hitting the Gym (No, Really!)

Ah, New Year’s resolutions. That annual tradition where we boldly declare our intentions to become the very best version of ourselves, only to revert back to old habits by February. I’ve been there, you’ve been there—we’ve all made that pledge, whether it was to quit sugar, read more books, or finally hit the gym like it owes us money. And let’s be honest, “This year, I’m getting ripped!” probably ranks right up there with “I’m learning a new language” as the most common lies we tell ourselves every January.

But this year? This year is different.

I know, I know—you’ve heard it all before. But I’m serious this time. No, really. I’ve got a game plan, a calendar, a playlist full of pump-up songs, and an actual gym membership (that I’m determined to use for more than the free sauna). At 45, my goal is clear: get a chiseled chest and abs that could rival a Men’s Health cover model. Sure, I’ve got some obstacles—like gravity, my love for pizza, and a metabolism that isn’t what it used to be—but this year, I’m going all in.

And let me tell you why.

The “Wake-Up Call” Moment

A few weeks ago, my son looked up from his tablet and said, “Dad, were you ever strong, like in the old days?” I paused, unsure whether to laugh or be offended. “What do you mean, ‘the old days’?” I asked, flexing my bicep, which didn’t flex much. He squinted like he was inspecting a scratch on a used car. “I mean, like, before you got… you know.” He made a vague hand gesture around his midsection.

That was it. My wake-up call. The moment I realized I wasn’t just letting myself down—I was letting my son see me as the dad who orders extra fries instead of the dad who crushes extra reps. Something had to change, and that something was me.

Is It Even Possible to Get Ripped After 40?

The short answer: Yes, but it’s not going to be easy. The long answer: It requires consistency, hard work, and a willingness to say goodbye to the beer belly that took decades to cultivate.

Experts (and Google) say that building muscle and shredding fat after 40 isn’t impossible, but it does take a smarter approach. You’ve got to factor in slower recovery times, more mindful nutrition, and the need for targeted strength training. Gone are the days when you could crush a pizza at 11 p.m. and wake up with abs. Now, every calorie counts—and so does every excuse.

But I’m determined. I’ve started reading up on macros, watching YouTube videos on proper deadlift form, and pretending I understand what “progressive overload” means. Spoiler: It’s not about overloading your plate at dinner.

The Game Plan

1. Show Up, No Excuses

First things first: consistency. The gym isn’t going to magically become a part of my routine—I have to make it one. I’ve set a schedule: Monday, Wednesday, Friday, and a bonus session on Saturday if I’m feeling ambitious.

No more “I’ll go tomorrow” or “I’ll start next week.” If I’m serious about this, the gym has to become as non-negotiable as brushing my teeth or avoiding pineapple on pizza.

2. Lift Heavy, But Start Smart

As much as I’d love to walk into the gym and bench 300 pounds on day one, I know better. I’m starting small, focusing on compound lifts like squats, deadlifts, and bench presses. These exercises hit multiple muscle groups and maximize efficiency—perfect for someone who can’t spend three hours at the gym every day.

3. Cardio, But Not Too Much

I’ve always associated cardio with endless treadmill sessions, but apparently, that’s not the key to a six-pack. Instead, I’m incorporating high-intensity interval training (HIIT) to burn fat without losing muscle. Plus, it’s faster, and I’m all about efficiency.

4. Clean(er) Eating

This might be the hardest part. As much as I love my late-night snacks and oversized portions, they’re not doing me any favors. I’m focusing on lean proteins, veggies, and healthy carbs, and trying to keep my cheat meals under control. (Notice I said “trying.”)

5. Sleep Like a Champ

Apparently, muscles don’t grow in the gym—they grow when you’re asleep. So, I’m prioritizing seven to eight hours of quality sleep every night. That means fewer late-night Netflix binges and more actual rest.

The Struggles Are Real

I’d love to tell you that I’ve been crushing it from day one, but let’s be honest: the journey to fitness is full of hilarious setbacks. Like the time I tried a pre-workout supplement and ended up feeling like I could punch through a wall—only to crash 20 minutes later. Or the time I thought I was doing a proper squat, only for a trainer to politely suggest I stop “half-sitting” and actually bend my knees.

And let’s not forget the soreness. Oh, the soreness. There’s nothing quite like waking up the day after leg day and wondering if you’ll ever be able to walk normally again. But hey, pain is weakness leaving the body, right?

The Goal: A Dad Bod, But Make It Ripped

So, what’s the endgame here? Do I expect to look like a Marvel superhero by December? Probably not. But I do want to feel stronger, more confident, and healthier—not just for myself, but for my family.

I want my son to see that it’s never too late to set a goal and work toward it. I want my wife to do a double-take when I walk out of the shower. And, yes, I want to prove to myself that I can actually follow through on a New Year’s resolution for once.

Closing Thoughts

Will it be easy? Absolutely not. Will there be days when I want to quit? Definitely. But this year, I’m determined to stick with it—to show up, put in the work, and see where this journey takes me.

So, here’s to 2025: the year of the chiseled chest, the six-pack abs, and the dad who finally ditches the excuses and embraces the grind. If I can do it, you can too. Let’s make this the year we actually follow through on those resolutions—and maybe even laugh at ourselves along the way.

Now, if you’ll excuse me, I’ve got a gym bag to pack.