Rabu, 22 Oktober 2025

This Fall, Build Muscle Without the Gym

Achieve major muscle growth in 12 weeks

Stay Fit for Life with the Latest from Men's Health

Unleash growth without risking injury or pain with Muscle After 40 At Home, the game-changing 12-week plan from the experts at Men’s Health and coach Andrew Heffernan, C.S.C.S. Achieve full-body strength and sculpt your muscles at any age with workouts tailored to your fitness level, using only minimal equipment and taking 30 minutes at home.

Interior images of Muscle After 40 at Home and man lifting weight

The Best Moves for Aging Strong —No Gym Required

With the at-home follow up to our popular Muscle After 40 plan, maximize the use of simple tools to gain and maintain muscle efficiently—dumbbells, bench, ab wheel, resistance band, and jump rope. Open some space in your living room or basement to master the ultimate dumbbell moves for guys over 40, keep your joints safe and your body ache-free. You’ll get:

→Home-friendly workouts
Ditch the gym drive with the best at-home muscle-building exercises.

→3-Phase progressive plan with effort-based training
Unlike typical rep-based sets, this plan adapts to your unique fitness level. Prime your body for increasing intensity each week.

→Expert advice to train smarter and build full-body muscle
Optimize your warmups, choose the right dumbbell weight, boost your results, and learn what exercises to ditch after 40.

→Tactics from trainers over 40 to stay in shape
Gain the athleticism and strength you’ve always wanted, while tackling age-related muscle decline head-on.

Andrew Heffernan, C.S.C.S doing bicep curls

Meet Your Coach

Andrew Heffernan, C.S.C.S.—seasoned fitness coach and author boasting 20 years of experience in personal training. Andrew developed a series of simple, progressive, and basic free-weight moves for this program, crafted to set you up for success no matter your fitness goal: toned arms, great legs, six-pack abs, mobility, power. With Andrew’s guidance, prepare to unlock your strongest years yet.