By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
You are a dad. You have a job. You want to be fit. It feels like you are juggling too much. How do some dads do it all?
The modern dad is very busy. Work and family take a lot of time. Fitness often gets left behind. This can lead to burnout.
This article gives you a plan. It is a blueprint for the fit dad. It is not about finding more time. It is about using your time well. Here is a 3-step system to make fitness a part of your life. The 12reps app can help.
Step 1: Plan Your “Big Rocks”
Think of your time like a jar. Your “big rocks” are your top priorities: family, work, and health. The “sand” is everything else. If you put sand in the jar first, the big rocks will not fit. You must plan your big rocks first [1].
Every week, look at your calendar. Schedule these things first:
- Family Time: Plan date nights, time with your kids, and family meals.
- Work Time: Block out time for important meetings and tasks.
- Workout Time: Schedule 3-4 workouts for 30-45 minutes each. Treat this time like a very important meeting.
When you schedule your workouts, they become real. They are not just something you hope to do.
Step 2: Be Smart With Your Time
Your workout time is short. You cannot waste it. You need a smart plan.
Here is how to have a smart workout:
- Do Compound Exercises: These exercises work many muscles at once. Examples are squats, deadlifts, and push-ups. They give you the best results in the shortest time [2].
- Do Supersets: Do two exercises back-to-back with no rest. This saves time and keeps your heart rate up.
- Have a Plan: Know what you are going to do before you start. Do not waste time deciding what to do next.
The 12reps app is made for smart workouts. It has workouts that are 30-45 minutes long. The app’s workout tracker tells you what to do next. Download the 12reps app and use your time well.
Step 3: Be Consistent, Not Perfect
Trying to have the “perfect” workout can stop you from working out at all. A “good enough” workout that you actually do is much better. Life as a dad is busy. You have to be flexible.
Some weeks, you will do all your workouts. Other weeks, you will miss some. That is okay. Just get back to your plan. Do not let one missed workout become a missed month.
Aim to be consistent 80% of the time. If you plan four workouts and do three, that is great. Progress is the goal, not perfection [3].
Conclusion
Here is the 3-step plan for fit dads:
- Schedule your “big rocks” first.
- Be smart with your workout time.
- Be consistent, not perfect.
You can be a great dad, good at your job, and a fit man. You just need a plan. Now you have one.
Ready to use the fit dad plan? Start your for free trial of the 12reps app. It is great for strength training and muscle building.
References
[1] Covey, S. R. (n.d.). The “Big Rocks” of Life. *Appleseeds*. https://www.appleseeds.org/Big-Rocks_Covey.htm
[2] Kak, H. B., et al. (2013). A Study of Effect of the Compound Physical Activity Program on the Physical Fitness and Growth Hormone in the Children with Obesity. *Journal of Obesity & Metabolic Syndrome*. https://pmc.ncbi.nlm.nih.gov/articles/PMC3820232/
[3] Clear, J. (n.d.). Plan For Failure: Being Consistent Is Not the Same as Being Perfect. *James Clear*. https://jamesclear.com/plan-failure
