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How a 42-Year-Old Dad Lost Fat and Gained Muscle in Just 2 Months
At 42 years old, Justin Dalziel reached a moment of honesty that many adults quietly face.
He knew he needed to change.
A father of 3 – 2 boys, ages 13 and 12, and a 7-year-old daughter – Justin stayed busy coaching baseball, working full-time as a supply chain manager, and trying to keep up with family life.
But when it came to his own health, he admitted he had gotten comfortable.
“I wanted to get back into shape,” Justin said. “I let myself go a little bit. I tried doing it on my own, but it wasn’t working.”
Like most, Justin had fallen into the familiar cycle: go to the gym, do a workout, go home, eat whatever felt convenient, and hope results would eventually show up.
They didn’t.
And as a coach himself, he knew something was missing.
“I know I need to be pushed,” he explained. “And that wasn’t happening when I was on my own.”
WHY POWERSTRENGTH
Justin’s connection to PowerStrength started through his kids. Several of the athletes he coaches train here, and he has seen firsthand how structured training changed them.
“When I saw the kids who train here, I started looking into it,” he said. “Then I found out there was a program for adults in their 40s, 50s, and 60s.”
After a walkthrough and a conversation with his wife, Justin decided to commit.
“The first couple of days were rough,” he laughed. “I was like, man… they really get you here.”
But something shifted quickly.
“Then I started to fall in love with it,” Justin said. “Now it’s like, how many sessions can I get in this week?”
COACHED, NOT LEFT GUESSING
One of the biggest differences Justin noticed immediately was the coaching.
Every small-group session included one-on-one instruction from a certified trainer who paid close attention to technique, intent, and progression.
“It’s the little things,” Justin explained. “Elbow position. Slowing down the negatives (the lowering phase of the exercises). Targeting muscles the right way. That’s the stuff an average person doesn’t do on their own.”
That coaching didn’t just help him get stronger—it helped him stay healthy.
“I used to wonder why I always had little pains in my shoulder or back,” he said. “Now I realize it was because I was lifting incorrectly before.”
A COMMUNITY THAT PULLS YOU FORWARD
Justin initially expected training to feel isolating.
“I thought it would be weird,” he admitted.
Instead, he found something very different.
“The people here lift each other up,” he said. “They push you. ‘Get one more.’ ‘That was a great rep.’ It’s fantastic.”
The camaraderie extended beyond the coaches. Justin trained alongside other adults with similar goals, and over time, they began to support and coach one another.
“There’s no judgment here,” Justin said. “Everyone is here to get better—and to help you do the same.”
THE POWER OF SMALL GOALS
What truly unlocked Justin’s transformation, however, went beyond the workouts.
Each month, he was given a single focus.
“The first month was sleep,” Justin said. “I was sleeping 5 or 6 hours a night. My goal was 9.”
He committed to it.
The next month came nutrition.
Then daily steps outside the gym.
Instead of overwhelming changes, Justin built momentum through small, consistent wins.
“All those little goals added up,” he said. “That’s when I really saw progress.”
RESULTS THAT CHANGED EVERYTHING
In just his 1st month at PowerStrength, Justin gained 5 pounds of muscle.
In his first 2 months, he dropped 30 pounds of fat.
But even more important than the numbers was how he felt.
“I feel fantastic,” Justin said. “I have more energy. I’m happier. I’m not in pain.”
That change showed up everywhere—at home, at work, and on the field with his kids.
“Before, I’d do a couple baseball drills and wake up the next day barely able to walk,” he said. “Now I can run with them. No knee pain. No back pain.”
At work, strength training helped counteract long days at a desk.
“My posture is better. I get up more. I walk around. Sitting all day doesn’t wear on me like it used to.”
A BETTER DAD, HUSBAND, AND TEAMMATE
When asked what his family would say about his transformation, Justin didn’t hesitate.
“They’d say it’s not just physical,” he said. “It’s my attitude. I’m happier. I have more energy. I want to do things with them.”
Instead of crashing on the couch, Justin is active with his kids – sometimes even training with them.
“I’m getting my younger son into it,” he said. “We’re doing workouts in the basement now, and I’m able to do it.”
LOOKING AHEAD
Perhaps the most powerful shift for Justin has been his mindset about aging.
“When I was working out by myself, I thought, I’m 42. I’m past it,” he said. “I can’t grow muscle.”
Watching other adults at PowerStrength—some in their 50s and 60s—changed that belief.
“If they can do it and they’re getting stronger, I still have 20 more years,” Justin said. “I can be doing this forever. Just looking at them, I can do anything.”
JUSTIN’S ADVICE
For anyone considering getting started, Justin keeps it simple.
“There is more gas in the tank,” he said. “A place like this pushes you to that limit that you don’t think you can get to, and it has nothing to do with pushing you past what you can do. It’s getting you to exactly what you can be, exactly what you can push yourself to. But this is totally different than any other training I’ve ever had.”
And for him, the environment is a game-changer.
“PowerStrength is by far the best establishment and family I’ve been part of in my adulthood,” Justin said. “We’re all on the same goals. The same mindset. And I love it.”
For Justin, this is not a finish line.
It’s a beginning.
READY TO MAKE YOUR NEXT 10 YEARS YOUR STRONGEST EVER?
Men and Women in their 40s, 50s, and 60s who want to get stronger and have more energy can join the Personal Training Program at PowerStrength at any time. No previous workout experience is required as each program is customized to the fitness and ability level of each individual.
Multiple personal training sessions are offered in the early morning, mid-morning, late afternoon, and evening. Find your nearest PowerStrength location – Alpine, Kentwood, Jenison, Plainfield, Holland, or Byron Center.
Click HERE to learn more program details and schedule your risk-free consultation.