Movember Fitness Challenge: A 30-Day Plan for Dads
November in London: dark by half four, wet pavements, and the start of the Christmas party season. It is also Movember, when men across the country grow moustaches and raise money for men’s health. Growing a mo is fun, but I think the month deserves more than facial hair. This Movember fitness challenge is a simple, 30-day plan for busy dads, with a small daily movement target, a weekly strength goal, and a couple of health checks that could matter far more than any workout. I coach dads in Archway, and I have designed it so that you can do every day of it with kids at home, a full-time job and not much sleep.
Why men’s health needs its own month
Movember focuses on men’s health, including prostate cancer, testicular cancer, mental health and suicide prevention. A lot of men are good at looking after their car, their kids and their job, and less good at looking after themselves. We put off the GP, brush off symptoms and do not talk about how we feel.
Exercise will not solve all of that, but it helps. The NHS lists many health benefits of exercise, and its Every Mind Matters advice on being active explains how movement can lift your mood. A month of small, consistent effort is a good place to start.
The Movember fitness challenge: the rules
Keep it simple. Every day in November, hit these targets:
- Daily movement: 30 minutes of walking or other activity, broken up however you like.
- Daily “mo minute”: 1 minute of one bodyweight move (see the weekly list below).
- Weekly strength: 2 strength sessions of 20 to 45 minutes, or a bootcamp class.
- Weekly check-in: one honest conversation with a mate, a partner or your GP.
Tick them off on the fridge or in a group chat with friends. Miss a day? Just carry on. The goal is consistency, not perfection.
If you have a heart condition, high blood pressure, an injury or any other health condition, check with your GP before starting a new exercise plan, and stop if you feel chest pain, dizziness or unusual breathlessness.
Week by week
Week 1: squats
Mo minute: as many controlled bodyweight squats as you can in 60 seconds, with rests as needed. Strength sessions: try my sample routine below. Health task: book anything you have been putting off, whether that is the dentist, an eye test or the GP.
Week 2: push-ups
Mo minute: push-ups, on your knees or against a kitchen worktop if needed. Strength sessions: same as week 1, add one round. Health task: find out whether you are eligible for a free NHS Health Check. In England it is offered every 5 years to adults aged 40 to 74 without certain existing conditions.
Week 3: plank
Mo minute: plank, broken into shorter holds if you need. Strength sessions: add a little weight or a couple of reps. Health task: read the NHS page on symptoms of prostate cancer and talk to your GP if anything sounds familiar or if you are worried about your risk.
Week 4: lunges
Mo minute: alternating reverse lunges. Strength sessions: repeat your best week. Health task: measure your waist. The British Heart Foundation explains how to measure your waist and why it matters for heart health.
A 20-minute strength session for the month
3 to 4 rounds, resting 60 seconds between rounds:
- Goblet squat or bodyweight squat: 10 reps
- Push-up (any level): 8 to 12 reps
- Backpack or dumbbell row: 10 each side
- Glute bridge: 15 reps
- Dead bug: 8 each side
Do it after the kids are in bed, before the school run, or on a Sunday morning. If you want something more structured, I have a full guide on how to build an exercise habit that keeps going after November.
Getting your 30 minutes in during dark November days
- Walk the school run, then take the long way home.
- Get off the tube or bus a stop early.
- Take phone calls on foot.
- Do 10 minutes in the morning, 10 at lunch, 10 in the evening.
- Wear something reflective and use a head torch if you walk in the dark.
Do it with your mates
The challenge works best as a team. Set up a group chat, post your ticks each evening, and add a small forfeit for whoever misses the most days. Better still, meet for a weekly walk and use the time to actually catch up. If a friend tells you he is struggling, listen, encourage him to see his GP, and point him to support like the CALM support page, which explains how to reach their helpline (open 5pm to midnight) and lists Samaritans on 116 123.
For more on the bigger picture, read my posts on heart health for men over 40 and bootcamp for dads in London.
Where a bootcamp class fits
If you struggle to train alone in the dark months, a class takes the decision away. You book, you turn up, I tell you what to do. Classes are indoors in a church hall in Archway, so the weather does not matter. My SYP Box Fit beginner boxing class is a popular choice with dads: pads, gloves and combinations, with no sparring and no experience needed. One class a week covers half of your weekly strength target.
FAQs
What is a Movember fitness challenge?
It is a personal or group challenge during November to move more and focus on men’s health. Many people set a distance or daily movement target and some use it to raise money for men’s health causes.
How much exercise should men do each week?
The NHS recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength exercises on at least 2 days.
Can I do the challenge if I am a complete beginner?
Yes. Choose the easiest version of each move, keep your walks gentle, and build up over the month. Check with your GP first if you have any health conditions.
What health checks should men over 40 get?
In England, adults aged 40 to 74 without certain existing conditions are offered an NHS Health Check every 5 years. Speak to your GP about any symptoms or concerns, including prostate or testicular changes.
Book your first class
Make this the November you start training properly. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send the timetable. If you want to understand how my one-to-one coaching works for the months after Movember, read how SYP Fitness personal training works.
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.
