You don't need a gym membership, expensive equipment, or an hour of free time to stay fit as a dad.
You just need a few basics and a plan that works when life doesn't.
Between work, fatherhood, and running on very little sleep, I've stripped my training down to the essentials.
Here's what I recommend:
1. Strength: Stick to the basics
Three movements. That's it.
Pull-ups — Upper body pulling.
Push-ups — Upper body pushing.
Squats — Lower body strength.
No complicated programming. Just simple, compound movements.
My favourite piece of equipment? A portable pull-up tower. Perfect for small spaces.
2. Mobility: Don't forget to move well
Strength is only part of the equation.
I prioritize mobility flows, especially movements that work the spine, rotation, and different planes of motion.
Even 5-10 minutes can help you feel less stiff.
For inspiration, check out my friend's YouTube channel: Jungle Toronto.
3. Cardio: Keep it ridiculously simple
Stroller walks.
Walking pad during work.
Stationary bike at home.
I bought a $150 stationary bike. Nothing fancy. It does exactly what I need.
Also… have TWO plans.
Plan A: Block 15 minutes in your calendar. Train.
Plan B: When life happens, squeeze movement into the gaps. Between meetings. After dinner. Whenever you can.
And on those brutal, no-sleep days? Scale it back. Walk, stretch, recover.
This Week's Rep:
Pick one push, one pull, and one leg movement.
Set a timer for 10 minutes. Rotate through a few comfortable sets. No need to go to failure.
That's it. It’s that simple.
Fitness as a dad doesn't need to be complicated. It needs to be doable.
Until the next one dads,
John Guevara