The Best Dad Bod Workout Plans To Build Strength And Confidence

Summary | What Is A Dad Bod | Why Workout | Gym Vs Home | How Often | Workout Split | Workout & Exercises | 4-Week Plan | Tips

Being a dad is an incredible experience but when you are spending your time and energy looking after little ones, looking after your own health can become more challenging. Parents often find they have less time to work out and less energy to cook healthy meals, which takes its toll on their health, fitness, and energy levels.

The good news is that you don't have to spend hours at the gym every day to build a fit dad bod. While working out six days a week might have worked for you before having kids, a realistic dad bod workout plan will help you achieve your goal without sacrificing all your free time.

PureGym Boston Personal Trainer Kieran Perham specialises in helping busy dads to build confidence and boost their energy so they can become a better parent and role model for their kids. Read on for his expert advice on how dads can get a leaner, more muscular dad bod while becoming a healthier version of themselves.

Jump straight to Keiran's dad bod workout plans here.

• Training a "dad bod" isn't about looks, it's about energy, confidence, and health.

• Dad bod workouts should combine strength and cardio to build strength and fitness.

• Focus on compound movements and functional exercises to strengthen the whole body.

• Train 2-4 times per week using a full body or push/pull/legs split to suit your goals.

• Kettlebells, dumbbells, and bodyweight exercises are good for sessions at home or gym.

• Include a mix of heavy strength work and higher-rep conditioning to burn fat and build muscle.

The phrase dad bod became popular in the 2010’s and describes men who are slim to slightly overweight with a softer, less athletic look, often carrying weight around the middle. This body type is associated with being a dad due to the lifestyle changes that fatherhood entails, such as less time for working out and eating healthy.

There is nothing wrong with having a dad bod, and many men with typical dad bods are happy with their appearance. Culturally, the dad bod has been embraced as a realistic and relatable body type that represents balance; many dads do not have the time or energy to achieve low body fat and high muscle mass.

Regardless of whether you want to get rid of your dad bod or not, there are so many benefits of working out for dads. Fitness as a dad isn't just about losing fat or building muscle - it's about becoming a healthy, active role model for your kids and boosting energy so you can be fully present in family life.

Some of the benefits you will see from a good dad bod workout includes:

• Strength: Muscle mass begins to decline in your 30s, so if you're not building strength, you're losing it. Working out can help to maintain and build strength and muscle mass.

• Cardio fitness: Working out boosts your cardio fitness and endurance, which makes every day movement feel easier.

• Posture: Poor posture can be caused by tight, weak, and unbalanced muscles, which can be improved by training.

• Mobility: Training helps to preserve and improve your range of movement, reducing the risk of injury and keeping your joints supple.

• Energy: Working out boosts energy and makes it easier to stay on top of a busy schedule.

• Mood: Regularly working boosts your mood and confidence.

All the above are things that will make you a better dad, allowing you to keep up with your kids and feel better as a parent.

Going to the gym is a great option if you have the time and money to do so, but it is no way essential for improving your fitness. Working out at home is a great option for parents - it requires no commute time and means there's someone at home to ensure the kids are safe.

There are plenty of bodyweight workouts that can be done at home with no equipment, but if you have the means, buying a few pieces of kit can really level up your workout. Kettlebells, dumbbells, and resistance bands are the perfect tools for any dad bod workout plan at home. They are low cost, versatile, require little space, and can be used to train every muscle group plus add cardio conditioning. This makes training achievable for busy dads who want quick, high-impact sessions at the gym or at home.

There is no right amount of workouts that dads should do, but the NHS guidelines for weekly exercise are:

• 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise (or a mixture of the two)

• Two days of strengthening all major muscle groups

A good goal to start with is getting 10-20 minutes of moderate exercise such as brisk walking or cycling each day, and 2-4 strength workouts each week.

Staying flexible and consistent matters more than having the perfect routine. Life as a dad is unpredictable and your dad bod workout plan should fit your schedule, not fight it.

Workout splits are a way of grouping muscle groups together so that you train them adequately, no matter how many days you workout. These are some great options:

• Full body: great for beginners and busy dads who want to make progress in 2-3 sessions a week.

• Push/pull/legs: ideal for more experienced lifters who want to get more volume in across a training week and can commit to 5-6 workouts each week.

Here are some example workout plans that will help dads to get in shape.

If you're new to training, start with fundamental movement patterns and focus sessions around squats, hinges, pushes, pulls, and core work.

Full body workout

• Goblet squat - 3 sets of 10-12
• Dumbbell chest press - 3 sets of 10
• Bent over row - 3 sets of 12
• Plank - 3 sets of 30-45 seconds
• Incline walk or bike cool down - 5 minutes

Do all sets of one movement before moving on, or pair opposing patterns (like bench press and row) as supersets.

If you're wondering how to get rid of dad bod fat, the key is full-body training, smart nutrition, and more energy output through cardio or daily NEAT activity.

Although you can't spot reduce belly fat, strength workouts focused on heavy compound exercises build muscle while burning calories. Here are some great exercises to include:

• Deadlifts or kettlebell swings
• Push-ups or incline bench press
• Pull-ups or lat pulldowns
• Dumbbell walking lunges
• Offset Farmer's carries

To create a full 'get rid of dad bod' workout routine, aim for 3-4 workouts each week, combining strength and cardio to burn fat without losing muscle.

If your goal is to build a muscular dad bod physique, focus on progressive overload (making the workout more challenging each week) and lifting heavier weights.

Sample session:

• Barbell back squat - 4 x 8 reps
• Dumbbell press - 4 × 8-10
• Meadows rows - 4 × 10
• Romanian deadlift - 3 × 10
• Half kneeling Pallof press - 3 × 12 each side

Rest 60-90 seconds between sets.

When time is tight, a short, focused session can be the best workout to get rid of dad bod fat. Try this 20-30 minute lose dad bod workout on busy mornings, during your lunch break, or even while the kids watch TV. This can be done at home or the gym.

• 5-minute cardio warm-up (bike, row, run, skipping)

• Circuit - 3 rounds:

  • Dumbbell thrusters (use a heavy bag if you don't have dumbbells)  - 12 reps
  • Pull ups or inverted rows (use side of stable table for rows if doing at home) - 10 reps
  • Jump lunges - 12 reps each leg
  • Mountain climbers - 30 seconds

• 5-minute core finisher - alternate 45 seconds on with 15 seconds rest for 5 minutes

  • Plank
  • Side plank

A good dad bod workout routine balances strength, conditioning, and recovery. If you're a beginner or getting back into the gym, dedicate the first four weeks to get into the swing of things.

Week 1-2: learn good lifting form and build base fitness (2-3 sessions per week)
Week 3-4: increase resistance and intensity (3-4 sessions per week)

Every session should include strength (compounds lifts first, accessories if you have time), some mobility (great for warm ups and cooldowns), and short bursts of cardio where possible.

Working out and working on your health isn't a one and done thing; it requires ongoing commitment and effort over time. As a parent, there will likely be days (and sometimes even weeks) where you can't work out as much as you would like. Here are some tips to make sure you stay consistent over time.

• Every effort counts. A short walk on your lunch break, a home workout when you can't leave the kids alone, or choosing whole foods instead of something less healthy, all add up.
• Track your progress. Progress won't always be linear, but consistency will pay off. Tracking the progress you make over time, whether that's improvements in strength, fat loss, or even being able to play with your kids without getting out of breath, can help to keep you motivated.
• Do 10 minutes. On the days where you really don't feel like working out, commit to working out for just 10 minutes. Getting started is often the hardest part, and you might find you want to do a longer workout once you get going. Even if you don't, doing a 10 minute workout will still boost your fitness, health, and mood.
• Have a plan. Having a clear plan remove the guesswork, makes it easier to track progress, and keeps you accountable. Have a plan for when and what workouts you want to do each week, and a plan B for when life gets in the way.

Building a stronger, healthier version of yourself doesn't mean finding hours for the gym. A realistic dad bod workout plan at home or in the gym can transform your energy, physique, and confidence. Get more workout ideas for busy dads here and home workout ideas here.

Ready to start training? Book a session with one of our Personal Trainers who can show you how to make the most of your time. Find your nearest PureGym to make the first step.