10 Tips For How To Stay Fit As A New Dad

Being a new dad is an incredibly exciting and rewarding experience. The arrival of your little bundle of joy brings a wave of joy and love into your life like never before.

However, along with the joy, comes sleepless nights, diaper changes, and a seemingly never-ending list of responsibilities.

Amidst the whirlwind of parenting, it’s easy for your personal well-being and fitness to take a backseat. But fear not, dear new dads, because staying fit while embracing fatherhood is absolutely achievable!

In fact, maintaining a healthy lifestyle as a new dad is more important than ever. Not only will it benefit your physical health and overall well-being, but it will also help you keep up with the demands of parenting.

Staying fit can boost your energy levels, improve your mood, and enhance your ability to handle the challenges that come your way.

If you’re wondering how to stay fit as a new dad, we’ve got you covered! In this article, I’ll share ten practical tips that will help you prioritize your fitness journey without compromising your precious time with your little one.

From incorporating exercise into your daily routine to making healthy eating a habit, these tips will guide you on your path to becoming a fit and active dad.

So, get ready to discover some simple yet effective strategies that will keep you healthy, strong, and ready to embrace the adventures of fatherhood.

Remember, being a fit dad isn’t about perfection; it’s about making small, consistent efforts that add up to significant results. Let’s dive in and unleash the fit dad within you!

 How to Stay Fit as a New Dad - man doing a pistol squat

1. Embrace Active Family Time

As a new dad, one of the best ways to stay fit is to embrace active family time. Take advantage of those precious moments with your baby and make them a part of your fitness routine.

Strap them into a stroller and go for brisk walks or bike rides together. Explore your local park and engage in playful activities like swinging on the swings or crawling through the tunnels.

You can even try baby yoga or simple stretching exercises with your little one. Not only will you be burning calories and staying active, but you’ll also be creating special memories and strengthening your bond with your baby.

2. Utilize Nap Time

When your little one finally dozes off, it’s your chance to sneak in a quick workout. Instead of catching up on sleep yourself, why not utilize this precious time to get moving?

You don’t need a fancy gym or expensive equipment. All you need is a small space in your living room. Try bodyweight exercises like push-ups, squats, lunges, and planks.

These exercises engage multiple muscle groups and can be done in short bursts. Aim for a 15-20 minute routine, and you’ll be amazed at how energized you feel for the rest of the day.

Plus, a little bit of exercise can even help improve your sleep quality when you do finally hit the pillow.

3. Team Up With Other Dads

 How to Stay Fit as a New Dad - two men doing squats

As a new dad, you’re not alone on this journey. There are plenty of other dads out there who are navigating the same challenges and joys.

So why not team up and make fitness a social affair? Join a dad’s group or create your own fitness circle.

Organize regular meet-ups for workouts or sports activities. It could be a game of basketball, a friendly soccer match, or even just a group jog around the neighborhood.

Not only will you get to stay fit, but you’ll also build a support network of like-minded dads who understand what you’re going through.

You can share tips, struggles, and triumphs along the way, making the journey of fatherhood even more rewarding.

4. Incorporate Baby-Friendly Exercises

Who says you can’t combine quality time with your baby and a good workout? Incorporate baby-friendly exercises into your routine.

Use your little one as a weight during squats or lunges. Hold them close and do some baby-wearing workouts, where you perform exercises while wearing your baby in a carrier or sling.

It’s a win-win situation. Your baby will love the interactive time with you, and you’ll get a solid workout.

Just make sure you’re using proper form and maintaining your balance. Safety first, of course! So go ahead, enjoy those sweet giggles and babbles while breaking a sweat.

5. Home Gym Hacks

Creating a home gym doesn’t have to be complicated or expensive. With a few basic equipment pieces, you can set up a simple yet effective workout space in the comfort of your own home.

Invest in some resistance bands, dumbbells, or a stability ball. These versatile tools can provide a wide range of exercises targeting different muscle groups.

Resistance bands, in particular, are great for strength training and can easily be stored away when not in use.

With these home gym hacks, you’ll have no excuse not to squeeze in a quick workout session, even during those hectic days when leaving the house seems impossible.

6. Take Turns With Your Partner

Being a fit dad is a team effort, so make sure to involve your partner in your fitness journey. Take turns watching the baby while the other person gets some dedicated workout time.

This way, both of you can prioritize your health without sacrificing quality time with your little one.

Not only will it help you stay fit, but it will also strengthen your relationship as you support each other’s well-being.

You can even set fitness goals together and motivate each other along the way. Remember, a healthy and active family starts with teamwork.

7. Prioritize Sleep

Getting enough sleep as a new dad can be challenging, but it’s crucial for your overall well-being and fitness.

Lack of sleep can negatively impact your energy levels, mood, and motivation to exercise. So, prioritize sleep whenever you can.

Take short power naps when your baby sleeps, and try to establish a consistent sleep routine for yourself.

Create a calm and relaxing environment in your bedroom, and limit screen time before bed. Remember, quality sleep will not only help you perform better physically but also make you a more patient and present dad.

8. Make Healthy Eating a Habit

Eating well goes hand in hand with staying fit. As a new dad, it’s easy to rely on quick and unhealthy food options.

But with a little planning and preparation, you can make healthy eating a habit. Fill your pantry and fridge with nutritious snacks like fruits, nuts, and yogurt.

Flybird Fitness

Cook simple, balanced meals using fresh ingredients whenever possible. Don’t skip meals, as it can lead to overeating later on. Instead, opt for smaller, frequent meals to keep your energy levels steady throughout the day.

And remember, it’s okay to indulge in your favorite treats occasionally. Balance is the key. By fueling your body with wholesome food, you’ll have the energy to keep up with your little one and maintain your fitness goals.

9. Stay Hydrated

Hydration is often overlooked but is crucial for your overall health and fitness. As a new dad, it’s easy to forget to drink enough water while you juggle various responsibilities.

But staying hydrated helps maintain your energy levels, supports proper digestion, and aids in muscle recovery.

Always keep a water bottle nearby, and make it a habit to take regular sips throughout the day. If plain water seems boring, infuse it with fresh fruits or herbs for added flavor.

Remember, hydration is key to staying alert, focused, and ready to tackle all the challenges of fatherhood.

10. Celebrate Small Wins

Finally, don’t forget to celebrate your small wins along the way. Being a new dad is a huge accomplishment, and so is taking care of your health and fitness.

Acknowledge and celebrate every milestone, no matter how small. Did you manage to squeeze in a workout during a hectic day? Pat yourself on the back! Did you make healthier food choices today?

That’s fantastic! By celebrating these small wins, you’ll stay motivated and continue making progress on your fitness journey as a new dad.

How Do You Get in Shape with a Newborn?

Getting in shape with a newborn can be challenging, but with the right mindset and approach, it’s absolutely doable.

As a new dad, it’s normal to feel overwhelmed and unsure about how to balance your fitness goals with your parenting responsibilities. But fear not! There are several strategies you can implement to make fitness a part of your daily routine.

First and foremost, embrace the power of short workouts. With a newborn demanding your attention, finding time for hour-long gym sessions may seem impossible.

Instead, aim for shorter, high-intensity workouts that can be completed in 20 minutes or less. Focus on exercises that engage multiple muscle groups simultaneously, such as burpees, lunges, and planks. These compound movements provide a full-body workout in a fraction of the time.

Another key aspect is incorporating physical activity into your daily routine. Take advantage of the moments when your baby is napping or playing independently to squeeze in some exercise.

Use a baby carrier and take brisk walks around the neighborhood or do bodyweight exercises while keeping an eye on your little one. Remember, every movement counts, so be creative and make fitness a part of your daily life.

Is It Normal to Feel Useless as a New Dad?

Yes, it’s normal to feel useless as a new dad at times. Adjusting to fatherhood can be an emotional roller coaster, and doubts may creep in.

But let me assure you, you’re doing an incredible job. Your presence, love, and support mean the world to your little one.

It’s important to remember that no one becomes a perfect dad overnight. It’s a learning process, and you’re constantly growing into your role.

Embrace the journey, be kind to yourself, and don’t be too hard on yourself when things feel challenging.

Remember that asking for help or seeking support is a sign of strength, not weakness. Reach out to fellow dads, join parenting groups, or seek advice from experienced parents who can offer guidance and reassurance.

Being a new dad is a transformative experience, and it’s normal to question yourself from time to time.

But always remember that your love and presence are invaluable to your child. Embrace your unique journey and know that you are making a positive impact on your little one’s life.

New Dad Workout Plan

Let’s have a look at a perfect routine I wrote for Dads to do anywhere they want! Aim to do 4 sets of every exercise and in each set do 8-12 reps.

This routine is completely customizable so if you want your own custom routine with the equipment you have access to flick me through a message here.

 How to Stay Fit as a New Dad - man doing ring dips

The Grizzly Fit Dad Routine

Are you ready to unleash your inner grizzly and take your fitness to the next level as a new dad?

Introducing the Grizzly Fit Dad Routine, a full-body workout plan designed specifically for busy dads looking to build muscle and burn fat—all from the comfort of their own homes.

This routine will have you feeling strong, energized, and ready to tackle the challenges of fatherhood in no time!

Let’s break down the Grizzly Fit Dad Routine by day:


Squats: Target your lower body, specifically your quads, hamstrings, and glutes.

Nordic Curls: Focus on strengthening your hamstrings and improving overall leg stability.

Pike Push Ups: Engage your shoulders, triceps, and chest with this challenging variation of push-ups.

Body Row: Work your back, biceps, and core muscles by pulling your body weight towards a fixed point.


Push Ups: Develop your chest, shoulders, and triceps with this classic and effective exercise.

Pull Ups: Build upper body strength by targeting your back, biceps, and shoulders.

Pike Push Ups: Continue to challenge your shoulder and upper body strength.

Hanging Knee Raises: Engage your core muscles while hanging from a bar, working on stability and abdominal strength.


Squats: Hit those lower body muscles again for maximum strength and growth.

Nordic Curls: Give your hamstrings the attention they deserve for well-rounded leg development.

Push Ups: Keep refining your upper body strength and endurance.

Body Row: Work your back and biceps once more to ensure balanced muscle development.


Pike Push Ups: Maintain and further develop your shoulder and upper body strength.

Body Row: Strengthen your back and biceps for a well-defined upper body.

Pull Ups: Challenge your upper body muscles to new heights.

Hanging Knee Raises: Continue to work on your core stability and strength.


Pull Ups: Start your day strong by targeting your back, biceps, and shoulders.

Push Ups: Maintain and refine your chest, shoulder, and tricep strength.

Squats: Conclude the week by giving your lower body muscles another boost.

Nordic Curls: Wrap up the routine by focusing on your hamstrings for optimal leg development.

Remember, each workout should take under 20 minutes, making it ideal for fitting into your busy schedule as a new dad.

Focus on maintaining proper form, gradually increasing the intensity as you progress, and giving yourself adequate rest between sets.

The Grizzly Fit Dad Routine will not only help you build muscle and burn fat but also boost your confidence and energy levels, enabling you to thrive in both your fitness journey and your role as a dad. Embrace the grizzly within you and let’s get started!


As a new dad, balancing your fitness goals with the demands of parenting can be challenging. However, with the Grizzly Fit Dad Routine, you have a practical and efficient workout plan that requires minimal equipment and time.

By following this routine and staying consistent, you can achieve remarkable results while still being fully present for your little one.

So, download my free ebook, “Train Wherever the Fuck You Want,” for additional guidance and support on your fitness journey.

Embrace the adventure of fatherhood while staying fit and healthy—it’s a win-win for you and your family!