Lifting weights is by far your best weapon against the ever-encroaching dad bod.
Resistance training with weights builds muscle, improves your physique, and helpsincrease your circulating testosterone.
Keep reading to learn all about the six easiest exercises to prevent a dad bod by 40.
Shutterstock
Grip the barbell with a double-overhand or alternating grip.
Drive through both feet to raise the bar to waist height.
Keep your torso stiff and spine neutral throughout the movement.
Shutterstock
Return to the starting position.
Repeat for target repetitions.
To perform squats, begin with a barbell racked across your shoulders or dumbbells in your hands.
Shutterstock
Sit your hips back and squat down.
Keep your torso upright and your knees from caving inwards.
Lower until your thighs are parallel to the floor.
Shutterstock
Drive through both feet to return to the starting position.
Repeat for target repetitions.
Use an overhand grip (palms facing away from you) for maximal lat activation.
Shutterstock
To perform pull-ups, hang onto a pull-up bar with an overhand grip.
Return to the starting position.
Repeat for target repetitions.
Shutterstock
you could lift some serious weight with barbell rows, which pushes muscle growth to the max.
To perform barbell rows, begin with a loaded barbell in front of you at your feet.
Hinge at the waist, and grip the barbell with your selected grip.
Shutterstock
Brace your core to keep your torso fixed at just above parallel to the ground.
Row the barbell toward your torso by bringing your elbows toward the ceiling and pulling the bar upward.
Return to the starting position.
Repeat for target repetitions.
Bench pressing primarily hits the pectoral muscles, with some shoulder muscles and triceps as well.
Press the dumbbells upward, and bring them together as your elbows straighten.
Return to the starting position.
Repeat for target repetitions.
Overhead Press
Overhead presses are the ultimate shoulder muscle-building exercise.
Dumbbells are a good alternative as well.
To perform overhead presses, begin with a barbell racked at shoulder level.
Grip the bar with a slightly wider than shoulder-width grip.
Unrack the bar and step back, keeping your forearms vertical.
Step back and stabilize for the exercise.
Press the barbell upward until your elbows are locked out.
Slowly return to the starting position.
Repeat for target repetitions.
