28d • ❓Questions & Answers
I’m a busy dad with young kids. How can I find the time and energy to train consistently?
This is the classic challenge for dads, and it’s a real one. The demands on your time and energy are immense. The first thing to do is to shift your mindset. Exercise isn’t another thing to take from you; it’s the thing that will give you more. More energy, more patience, more resilience. It’s an investment, not an expense.
Here’s how to make it work:
> Go for maximum “bang for your buck”. You don’t need to spend hours in the gym. Three 45-60 minute, full-body strength training sessions a week can be incredibly effective. Focus on compound movements that work multiple muscle groups at once – squats, deadlifts, presses, and rows. This is about efficiency and effectiveness.
>Schedule it like a meeting. Don’t just hope you’ll “find time”. Look at your week and block out your training sessions in your calendar. Treat them as non-negotiable appointments with yourself. It could be an early morning session before the kids wake up, during your lunch break, or in the evening. The best time is the time you can be consistent with.
>Redefine what a “workout” is. Can’t make it to the gym? A 20-minute kettlebell session in the garage is a win. A long walk with the family and the dog is a win. Carrying the shopping in from the car in one go? That’s a win. Don’t let perfection be the enemy of good. All movement counts.
>Fuel the machine. You can’t run a car on an empty tank. If you’re feeling drained, look at your nutrition. Are you eating enough protein? Are you hydrated? Are you eating mostly whole, unprocessed foods? Your energy levels are a direct reflection of what you’re putting in your body.
Being a dad is the most important job in the world. To do it well, you need to be strong and healthy. Looking after yourself isn’t selfish; it’s a duty to your family. Start small, be consistent, and you’ll be amazed at what you can achieve.
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I’m a busy dad with young kids. How can I find the time and energy to train consistently?
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