Fitness for Dads Over 40: A Simple Plan That Works

You used to play five-a-side twice a week. Then came the kids, the commute, the mortgage, and somewhere along the way your back started complaining when you picked up the car seat. Now you are 42, your jeans are tighter, and chasing your son round the park leaves you puffing. If that sounds familiar, you are in good company. A lot of the dads I coach in Archway started exactly here, and fitness for dads over 40 is less about getting back to your 25-year-old self and more about being strong, energetic and around for a long time.

This is the plan I give dads in their 40s who want to get going again without getting hurt.

What changes after 40 (and what does not)

Your body still responds to training at 40, 45 or 50. You can build strength and fitness at any age. But a few things are worth knowing:

• Recovery takes a bit longer. Going flat out five days in a row tends to end with a tweaked back or a sore knee.
• Muscle needs a reason to stay. If you do not use it, you gradually lose it. Strength training is the fix.
• Old injuries come back to say hello. That ankle from university football or the shoulder from rugby may need some care.
• Health checks matter. In England, adults aged 40 to 74 without certain existing conditions should be invited for a free NHS Health Check every 5 years. If you have not had one, ask your GP. It is a good baseline before you start.

If you have high blood pressure, chest pain, a heart condition, diabetes or an injury, check with your GP or physio before starting a new exercise plan.

Fitness for dads over 40: the weekly plan

Keep it simple. Three things, done consistently.

1. Strength, 2 to 3 times a week. The NHS physical activity guidelines recommend muscle-strengthening work on at least 2 days a week. For dads, this is the most important piece.
2. Cardio, most days. Brisk walking counts. So does cycling to work, a swim or a class. Aim for 150 minutes of moderate activity across the week.
3. Mobility, 5 to 10 minutes a few times a week. Hips, upper back and hamstrings, especially if you sit at a desk.

A 30-minute strength session for dads

Do this twice a week at home or in a gym. Start light. The goal for the first month is good technique, not heavy weights.

1. Goblet squat with a kettlebell or dumbbell, or bodyweight to a box. 3 sets of 10.
2. Push-ups on the floor or with hands on a bench. 3 sets of 8 to 12.
3. Kettlebell or dumbbell deadlift from a raised surface. 3 sets of 10. Push your hips back, keep your back flat, stand up by squeezing your glutes.
4. One-arm row with a dumbbell, hand on a bench. 3 sets of 10 each side.
5. Split squat holding a chair for balance. 2 sets of 8 each leg.
6. Farmer’s carry: hold two heavy bags or weights and walk tall for 30 to 40 seconds. 3 rounds.
7. Dead bug on your back. 2 sets of 8 each side, slow.

Rest 60 to 90 seconds between sets. When the last couple of reps feel easy, add a little weight or a couple of reps. If anything hurts in a sharp or worrying way, stop and get it checked.

What about running and five-a-side?

Great, as long as you build up. The most common injuries I see in dads over 40 come from going straight back to sprinting, jumping and twisting after years off. Spend 4 to 6 weeks on the strength plan above and some steady walking or jogging first. Your knees, calves and Achilles will thank you. For more on this, read my post on starting exercise after years off.

The dad-specific bits nobody mentions

• Sleep. Young kids wreck it. On bad nights, train lighter or just walk. Pushing hard on no sleep is how people get hurt.
• Beer. I am not going to tell you to stop. But the NHS advises not regularly drinking more than 14 units a week, and cutting back usually helps energy and sleep a lot.
• Protein. Include a portion at each meal: eggs, chicken, fish, beans, lentils, Greek yoghurt.
• The kids are watching. Children copy what they see. A dad who trains, walks and plays is the best advert for an active life.

If the “dad bod” is what is bothering you, my guide on how to lose the dad bod goes into food and habits in more detail.

Where a bootcamp class fits

Most dads I meet know roughly what to do. The problem is doing it consistently when work and family pull you in every direction. A booked class fixes that. You turn up, the session is planned, and the coach makes sure your form is safe. My SYP Built To Last functional strength class for 35+ was designed for exactly this: strong, pain-free movement for people with busy lives and a few old niggles.

FAQs

Is 40 too old to get fit?

No. People build strength and fitness well into their 60s and beyond. You just need to build up gradually and give yourself time to recover.

How often should a man over 40 work out?

Two or three strength sessions a week plus regular walking or other cardio is a solid target. Rest days matter more than they did in your 20s.

Should men over 40 lift weights?

Yes. Strength training helps keep muscle and supports joints as you age. Start with lighter weights, learn good technique and build up slowly.

What is the best exercise for a dad with no time?

A 20 to 30-minute full-body strength session twice a week, plus walking wherever you can. Short and consistent beats long and occasional.

Book your first class

Come and train with other dads and mums who are juggling the same things. SYP Bootcamp runs 45-minute classes in Archway N19, maximum 10 people, indoors in a church hall, £15 a class, with an easier and harder option for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send the timetable. If you are carrying an old injury and want a fully tailored plan, look at injury-safe personal training at SYP Fitness.

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.