The Best Workout for Dads: Strength and a Healthy Back
So what's the best workout for dads? Not the one you did at 22. Between work, broken sleep and weekends spent ferrying kids about, most dads I meet don't have time for long gym sessions or complicated splits. What they need is something simple: get stronger, get fitter, protect the back and be able to keep up with the kids. I've been a personal trainer in Archway for over 10 years, and I started training at 15. Here's what I'd tell any dad starting again.
The best workout for dads: strength plus conditioning
If I had to sum it up in one line: lift some weights, get a bit out of breath and do it regularly. That's it. Everything else is detail.
The NHS physical activity guidelines recommend adults do strengthening activities that work all the major muscle groups on at least 2 days a week, plus at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week. For a busy dad, two solid sessions that combine strength and conditioning, plus walking wherever you can, is a realistic way to get there.
Strength
Strength is the foundation. Squats, hinges (like deadlifts), presses, rows and carries cover most of what your body does in a day. You don't need to chase personal bests. You need to get a bit stronger over time with good form.
Conditioning
Conditioning is your engine. It's what lets you chase a child round the park, cycle up Highgate Hill or play five-a-side without feeling like you need a lie down. Short bursts of harder work, like rowing, sled pushes, kettlebell swings or circuits, build it without needing an hour on a treadmill.
Train for the job: carrying kids
Being a dad is a physical job. You lift kids out of cots, carry them on your shoulders, haul buggies up stairs and carry a sleeping child from the car without waking them. Training should prepare you for that.
The moves I lean on most with dads are:
Farmer's carries. Pick up two heavy things and walk. Builds grip, core and posture.
Goblet squats. Holding a weight at your chest teaches you to squat with an upright back, just like picking up a toddler.
Romanian deadlifts or hip hinges. Teaches you to bend from the hips, not round your lower back.
Rows. Balances out hours of sitting hunched over a desk or a phone.
Press-ups. Simple, scalable and good for the upper body.
Look after your back
A sore back is one of the most common things I hear from dads. Long hours sitting, then sudden heavy lifting with a child or a pram, is a tough combination.
A few practical habits help:
Build strength in your hips, glutes and upper back, not just your arms and chest
Practise the hip hinge with light weight so good lifting becomes automatic
Get up and move regularly if you sit all day; the NHS guidelines also advise breaking up long periods of sitting with some activity
Warm up before you train rather than going straight into heavy work
If you already have back pain, an old injury or any medical condition, please check with your GP or physio before starting a new exercise routine. Once you're cleared, a coach can adapt the session for you.
Dad bod honesty
Let's be straight about it. Plenty of dads put on some weight after kids arrive. Sleep goes, takeaways creep in, the gym membership lapses and the five-a-side stops. That's normal, and it's nothing to be embarrassed about.
I won't promise you a six-pack in six weeks, and you should be wary of anyone who does. What I can say is that regular strength training, a bit of conditioning, better sleep where possible and sensible eating will move you in the right direction. Progress is usually slower than social media suggests, but it lasts if the habits last.
The aim isn't to look like you did at 22. It's to feel strong, have energy for your family and still be active with your kids for years to come.
If time is the real barrier, have a look at my weekly workout plan for busy parents.
Why group classes work for dads
A lot of dads assume group classes aren't for them. In my experience, a small coached group suits dads really well, for a few reasons:
No planning. You turn up and the session is already designed. One less thing to think about.
A bit of competition. Training next to other people tends to bring out more effort, in a good way.
Coaching on form. With a small group, I can fix your squat or hinge before a bad habit turns into a sore back.
A fixed slot. A booked class is much harder to skip than "I'll go to the gym later".
It's done in 45 minutes. In and out, back home for bath time.
Where SYP Bootcamp fits
SYP Bootcamp is my small-group class for busy mums and dads in Archway and nearby, including Highgate, Tufnell Park, Upper Holloway, Holloway, Crouch End and Kentish Town. Each class is 45 minutes, indoors in a hall in Archway, N19, with a maximum of 10 people. It's £15 per class, it's beginner friendly and every move can be scaled up or down.
Sessions mix strength and conditioning, exactly the combination in this article. You can see this week's class times on the booking page. If you're wondering what to expect, I've written a guide to your first bootcamp class as a beginner.
And if, down the line, you want a programme built entirely around your goals, I also offer 1-1 personal training at SYP Fitness.
FAQs
What is the best workout for dads with little time?
Two sessions a week that combine strength and conditioning is a strong, realistic base. Focus on squats, hinges, presses, rows and carries, then add some harder intervals. Walk as much as you can on other days.
I haven't trained in years. Is a bootcamp too much?
No. Classes are for all fitness levels, and with a maximum of 10 people I can give you an easier version of anything. Start steady and build up.
Will a bootcamp help me lose my dad bod?
Regular training can help, especially alongside better sleep and eating habits, but I don't promise specific results. What you can expect is to get stronger and fitter if you keep showing up.
I've got a bad back. Should I still come?
Please speak to your GP or physio first. Once you have the go-ahead, tell me before the class and I'll adapt the moves for you.
Book your first class
You don't need to be fit to start. You need 45 minutes, a bit of effort and a coach who'll keep you moving well. Book your £15 class here and pick a slot from this week's class times. Any questions, call or text me on 07301 512215.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
