Why the Dad Bod Isn't Harmless—And What You Can Do About It
When we think about muscle, we often picture movement and physical strength. While it's undeniably crucial for locomotion and performance, muscle plays an equally vital role behind the scenes—boosting metabolism, supporting fat loss, and enhancing overall health.
As men navigating midlife, building and preserving lean muscle isn't merely beneficial—it's essential. Yet most men in midlife aren't training effectively to support their health, boost testosterone, and decrease the risk of obesity and chronic disease.
Look around any office and you'll likely see a worrying trend: many men are overweight and undermuscled.
Diet is certainly important, but alone it's insufficient. Cutting calories, intermittent fasting, and skipping meals might seem effective short-term, but these methods can slow your metabolism, often leading to weight regain once regular eating resumes.
There’s a far better solution—one that allows you to eat like a man, boost your metabolism, and lose belly fat sustainably.
Understanding Metabolism: Why Muscle Matters
To appreciate muscle’s role in metabolism, let’s briefly break down some terms:
Basal Metabolic Rate (BMR): The calories your body burns at complete rest, performing vital functions like breathing and organ maintenance. BMR typically accounts for 50–70% of your daily calorie burn.
Resting Metabolic Rate (RMR): Similar to BMR but measured under less controlled conditions, RMR generally slightly exceeds BMR and includes minor activities such as sitting or quietly resting.
Why Muscle is a Metabolic Powerhouse
Research consistently highlights lean muscle as the strongest predictor of resting metabolic rate (RMR). Skeletal muscle burns significantly more calories at rest than fat tissue, making it your body's metabolic engine, even outside of active movement. [1]
Unfortunately, as we age, particularly from midlife onward, muscle loss (known as sarcopenia) is common.
This decline in muscle mass directly lowers metabolism and increasing the risk of fat accumulation. But it doesn't stop there—loss of muscle also raises the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and osteoporosis. It contributes to poor posture, reduced joint stability, and a higher risk of injury and falls. Over time, this can lead to a loss of independence, mobility issues, and a significant decline in quality of life.. [2]
Resistance Training: Your Best Defense
The good news? Muscle loss isn't inevitable.
Regular resistance training, combined with adequate quality protein intake, has been shown to slow or even reverse muscle decline. Studies demonstrate that these interventions can meaningfully boost resting metabolic rate, even in older men, helping maintain a leaner, healthier physique and stronger metabolism. [3]
Moreover, maintaining higher muscle mass at midlife doesn't just benefit your metabolism now—it predicts better metabolic health and successful aging outcomes down the road. [4]
Let's talk about the common "dad bod"—the extra belly fat many men accept as a normal part of aging. The reality is that this excess fat isn't harmless. It's closely linked to increased risks of chronic diseases such as type 2 diabetes, heart disease, stroke, certain cancers, and hypertension. The more fat you carry, especially around the abdomen, the greater your risk of these serious health issues.
Can you really afford not to take care of your muscle?
The excuse of not having time for exercise doesn't hold water when you consider the consequences. If you're not building and maintaining muscle, you're not just losing strength—you're potentially cutting your life short.
Testosterone and Muscle: An Important Connection
Men in midlife often have concerns about declining testosterone levels, and rightly so. Testosterone plays a crucial role in supporting muscle mass, promoting protein synthesis, and preventing muscle breakdown.
Multiple large-scale studies confirm that higher testosterone levels are strongly associated with greater lean muscle mass. [5, 6, 7, 8, 9]
However, it's essential to clarify a common misconception: while acute (temporary) increases in testosterone can occur after strength training sessions, simply having more muscle mass doesn't significantly raise baseline testosterone levels in the long term. The relationship primarily flows from testosterone supporting muscle—not the reverse. [10]
Practical Steps for Men in Midlife
Here are actionable tips to support muscle mass and metabolic health:
Consistent Resistance Training: Aim for 2-4 sessions per week focusing on compound movements like squats, deadlifts, presses, and rows.
Adequate Protein Intake: Consume 1.5–2.0 grams of protein per kilogram of body weight daily to support muscle repair and growth. Best to aim for 40g of protein at each main meal (breakfast, lunch and dinner).
Monitor Testosterone Levels: Regularly test your testosterone levels, particularly if you're experiencing symptoms of low T such as fatigue, reduced libido, or unexplained muscle loss.
Prioritise Sleep and Stress Management: Both significantly impact hormone health, including testosterone production and muscle recovery.
Muscle as a Midlife Lifeline
Maintaining lean muscle mass isn't just about looking strong—it's about being strong metabolically and hormonally. By embracing sustainable resistance training, prioritizing protein-rich nutrition, and understanding your hormonal health, you can ensure you're setting yourself up for a healthy, lean, and vibrant future. Muscle isn't merely important; it's your ally in aging well. Start investing in it today.
Ready to get started? Join our Midlife Mavericks Group Program or sign up for tailored 1-2-1 online personal training. Take action today—your future self will thank you.
