It’s wild to think that my little guy is almost 2 years old already. Fatherhood has taught me a lot about myself and what I’m capable of. It’s been rewarding, fun, and certainly challenging at times, but I wouldn’t want it any other way. I’m sure as the years go on, the lessons will continue. I’ve done some things wrong, and also enough things right where I think I have developed some decent insights about the early stages of fatherhood.
Some of what I discuss below may be useful for generally busy people, older dads, or even new mothers as well, but I can’t pretend to really understand all of the unique physical and emotional challenges that new mothers experience. I can only speak from my own experience, so I’m tailoring this specifically to new dads.
Fitness has been a huge part of my life for many years, and I had no intention of that changing when I became a dad. I view fatherhood as an opportunity to lock in even harder. I think every father should prioritize their health, vitality, and longevity. It’s easy to fall into unhealthy habits as a parent. Taking care of yourself might at times feel selfish, but it’s absolutely not. Arguably, it’s much more selfish to burden your family by developing a preventable chronic disease due to years of self-neglect. Ultimately, your fitness is an investment in your family’s future.
Kids absorb everything their parents do, both good and bad, and they process and mimic behaviors from a surprisingly young age. A strong, healthy father sets a positive example for his children. His physique is a sign of self-respect. His self-discipline and mental fortitude permeate into other settings and endeavors, and garner more respect from others. There is a lot more that goes into being a good man, husband, and father than being jacked, but let’s be honest – no one wants to be the dad who’s embarrassed to take his shirt off at the beach. If a father leads by example, his kids are more likely (not guaranteed, but more likely) to lead healthy lifestyles in their own futures.
A father needs the energy to provide, protect, play, listen, and be present for his family’s milestones. With all else being equal, the better shape a man is in, the better he will be at all of these things. Being tired simply isn’t an excuse to neglect your wife or kids. Dads need to be able to do dad shit, and be ready to step up when times get tough. It’s easy to forget this with the modern world’s conveniences and comforts, but a father’s role will never be obsolete.
Realistically, most fathers are not going to have many hours per week to devote to becoming a super-soldier giga-dad with an 800 lb deadlift and a 5-minute mile, but that doesn’t mean you should resign yourself to the “dad bod” of a doughy IPA drinker. Whatever your specific fitness goals are, it is possible to be very fit without spending a ton of time away from your family.
Since becoming a dad, I feel that my fitness has actually leveled up in many domains. I’ve made some lifetime strength PRs, put on some muscle, and maintained a level of leanness that’s not far from my prior bodybuilding contest condition, while easily being able to run, play, and contort myself into the various odd positions that you find yourself in as a parent of a baby/toddler. I won't claim that my max strength or endurance are at their all time best right now, but they're not far off. My efficiency and time management in all areas far surpasses what it used to be, to the point where I wonder what the hell I did with all the free time that I used to have. If I’m not at work, I’m prioritizing family time first, and in between sneaking in various house and yard projects. I can mow my backyard in 19 minutes now. I have a very hard time just sitting down and just doing nothing these days.
Anyway, with the preface out of the way, let’s get into the meat and potatoes. Here is my outline for being a jacked dad.
