Weekend Workout Plan for Dads: Two 45-Minute Sessions

Monday to Friday, your time is not your own. Early trains, late meetings, bath time, bedtime, emails on the sofa. By Friday night the idea of a workout feels like a joke. If that is your life right now, you do not need a seven-day programme you will never follow. You need a weekend workout plan for dads that is short, realistic and works even with the kids around. I coach busy dads in Archway, and this is the plan I give to the ones who honestly cannot train on weekdays: two focused sessions, Saturday and Sunday, with options to include the kids.

Can you really get fit training only at weekends?

Yes, within reason. The NHS physical activity guidelines for adults set a weekly total of at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, and recommend strength activities on at least 2 days. Two good weekend sessions tick the strength box. Add some brisk walking during the week, even the walk to the station, and you are in a good place. I wrote more about this in exercising only at weekends.

The catch: weekend-only training needs to be sensible. Going from zero all week to a brutal two-hour session on Saturday is how dads end up hobbling on Monday, or worse. If you have a health condition, a past injury, or you have not trained in years, check with your GP before you start.

The weekend workout plan for dads

Each session is 40 to 45 minutes including the warm-up. You need a kettlebell or a pair of dumbbells (or a backpack filled with books) and a bit of floor space. Saturday focuses on strength, Sunday on conditioning and movement.

Warm-up for both days (6 minutes)

• 1 minute marching or easy jogging on the spot
• 10 bodyweight squats
• 10 hip hinges
• 10 arm circles each way
• 5 inchworms into a plank
• 10 glute bridges

Saturday: strength (30 minutes)

Do the pairs as supersets: one set of A, one set of B, rest 60 to 90 seconds, repeat for 3 to 4 rounds.

1. A1. Goblet squat: 8 to 10 reps
   A2. Push-up (hands on a bench or sofa if needed): 8 to 12 reps
2. B1. Kettlebell or dumbbell deadlift: 8 to 10 reps
   B2. One-arm row: 10 each side
3. C1. Reverse lunge: 8 each leg
   C2. Plank: 30 seconds

Finish with a farmer’s carry, 3 x 30 metres, or up and down the hallway.

Sunday: conditioning (25 minutes)

A circuit of 5 moves, 40 seconds work, 20 seconds rest, 4 rounds. Rest 1 minute between rounds.

1. Kettlebell swing (or fast glute bridges if you are new to swings)
2. Step-ups onto a sturdy step or bench
3. Mountain climbers (slow and controlled)
4. Squat to press with light dumbbells
5. Dead bug

Finish with 5 minutes of stretching: hips, hamstrings, chest and calves.

If you are new to the swing, learn it properly first. My kettlebell workout for dads breaks down the technique.

Kids-included options

Not everyone has a quiet hour at the weekend. Here is how to keep the kids involved instead of fighting them:

• Toddlers: let them “count” your reps (they will skip numbers, that is fine). Do push-ups while they crawl under you. Use a toddler hug-carry for your farmer’s walk.
• Ages 5 to 10: give them a stopwatch and make them the coach. They shout “Go!” and “Rest!” and choose the next exercise. Add a “kids round” where they do star jumps and you do burpees.
• Teenagers: challenge them. Who can hold a plank longer? Most will join in if it is a competition.
• Park version: do Saturday’s session on a bench while they are on the playground, and Sunday’s circuit on the grass while they play football nearby.

How to progress over 8 weeks

• Weeks 1 to 2: 3 rounds on Saturday, 3 rounds on Sunday. Learn the moves.
• Weeks 3 to 4: go to 4 rounds, or add 2 reps per set.
• Weeks 5 to 6: use a heavier weight on squats and deadlifts if your form is solid.
• Weeks 7 to 8: on Sunday, try 45 seconds work, 15 seconds rest.

Keep a note on your phone of what you lifted. Seeing the numbers go up is what keeps you coming back.

Make the weekdays count, a little

You said you cannot train on weekdays, and I believe you. But a few small things help your weekend sessions go better:

• Walk briskly for part of your commute.
• Take the stairs at work.
• Do 10 squats while the kettle boils.
• Get to bed 20 minutes earlier on Friday.

For more on picking the right type of training as a dad, see my post on the best workout for dads.

Where a bootcamp class fits

Training at home works, but it is easy to let it slide when the kids have a party or the weather turns. A class gives you an appointment you are more likely to keep, a coach to check your form, and a group of parents who get it. My SYP Release stress relief class is a good way to shake off the working week, with pads and slam balls. I send the timetable when you book, so you can see which slots fit your week.

FAQs

Is it OK to work out two days in a row?

Yes, if the sessions are different. That is why Saturday focuses on strength and Sunday on conditioning. Keep Sunday lighter if you are very sore.

How long should a weekend workout be?

Around 40 to 45 minutes is plenty for most busy dads. Longer is not always better, especially if you are not training during the week.

Will I see results training only on weekends?

Many dads feel stronger and fitter within a few weeks if they are consistent. Results also depend on sleep, food and how active you are during the week.

What if I miss a weekend?

Do not try to double up the next weekend. Just pick up where you left off.

Book your first class

If you would like your weekend session coached and done in 45 minutes, come and join us. SYP Bootcamp runs small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send the timetable. If you want a private session that fits around your work, see my private personal training in Archway.

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.