Getting back into fitness or stepping into the gym for the first time can feel very daunting, especially when youâve got kids, work and everything else on your plate, using up precious hours in your day. But trust me, itâs absolutely doable â and the rewards are worth it in the end. So, hereâs my straightforward guide to help you dads get started and stay consistent (I also follow these tips since having kids).
1. Set Clear Goals
You need to know what youâre working towards. Whether itâs losing weight, building muscle or just keeping up with the kids without feeling knackered. This is simply because having some specific goal gives you direction and purpose to keep going when things get tough. Write it down and keep it simple. It can be something as simple like âHit the gym 3 times a weekâ or “In 3 months I want to be able to hold my child for longer periods with no back pain”. What ever the goal is, just make it personal to you and your family. A fitter dad will help you all.
2. Start Small and Build Consistency
Itâs tempting to dive in and try to train 5 to 7 days a week, but thatâs a quick route to burnout. Start with 2-3 sessions a week and make it a habit. Once youâre consistent, you can think about adding more.
Ps… purchasing some weights and training at home is also an option for you super busy dads.
3. Find a Routine That Works for You
As a dad, your schedule might be unpredictable, so flexibility is key. Early mornings before the kids wake up or lunchtime workouts can be a game-changer. The key is finding slots that fit into your life without adding extra stress. Always keep sustainability in mind too, you need a routine you can follow long term.
4. Focus on Compound Exercises
If youâre short on time, compound exercises (like squats, deadlifts, bench presses and rows) are your best friend. These work multiple muscle groups at once, giving you more bang for your buck. Plus, they help build functional strength thatâll make carrying the kids around easier!
Tip: If your lower back often gives out when carrying them, then be sure to work on strengthening your back using deadlifts or hyperextensions.
5. Donât Skip the Warm-Up
Warming up might seem like a waste of time, but itâll help you avoid injuries and improve your performance. It doesn’t have to be long, just spend 5 or so minutes doing dynamic stretches and/or light cardio to get your body ready for action. Something simple like; the cross trainer (using your arms too) or slow paces star jumps can do wonders.
6. Learn Proper Form
Getting your technique right from the start is crucial. Itâll stop you from getting hurt and ensure youâre actually targeting the right muscles. Donât be afraid to ask a trainer for help or watch tutorials online.
7. Keep It Simple
You donât need to do every exercise under the sun. A basic routine with a push, pull, leg, and core exercise will do the job. Focus on getting stronger each week by gradually increasing the weight or reps (don’t hyper focus on scales or ‘1 rep maxes’), your training to be a fitter man and dad not to be an olympic athlete.
8. Fuel Your Body Properly
Hitting the gym is only half the battle (maybe even less than that) because what you eat matters too. Make sure youâre eating enough protein (think lean meats, eggs or plant-based alternatives) and drinking plenty of water. If your goal is weight loss, keep an eye on your portions, but donât starve yourself.
If you struggle with consuming enough protein then supplement it: Myprotein Clear Whey Protein
9. Get the Right Gear
You donât need to splash out, but having a decent pair of trainers and comfortable workout clothes makes a difference. Bring a water bottle, a towel, your headphones and youâre good to go.
10. Stay Accountable
Itâs easy to lose motivation when life gets busy. Try booking your workouts in like appointments, so youâre less likely to skip them. If needs be hire an accountability coach, they are much cheaper than an actual personal trainer but will provide you with some extra motivation and support to keep on track and many provide tips as apart of the service.
My accountability coaching: https://www.fitnesswithtj.co.uk/online-personal-training/online-accountability-partner/
11. Celebrate Small Wins
Every bit of progress counts, so donât wait until youâve hit your ultimate goal to celebrate. Whether itâs losing a couple of pounds, lifting a heavier weight or just making it to the gym consistently. Always make a point to give yourself credit and salute how far you’ve come.
12. Be Patient
Getting in shape takes time. Donât expect overnight results, and donât be too hard on yourself if you miss a session or indulge in a takeaway. Itâs about making steady progress over the long term.
Do you need help getting in shape to fight the dad-bod?
If youâre feeling stuck or need someone to guide you through it, thatâs where I come in. I help busy dads like you get in shape and stay there without sacrificing family time. Letâs work together to smash those goals. Hit me up if youâre ready to take the first step!
Hire me as your online fitness coach today! Iâll provide you with personalised workout, teach you how to improve your diet, provide support and motivation to help you achieve your fitness goals. Contact me now to get started.
