Home Workout Exercises For Muscle Gain: The Ultimate Guide For New Dads

Between the sleepless nights, diaper changes, and precious moments spent bonding with our little ones, finding time to hit the gym can seem like an impossible task.

But here’s the good news: you don’t have to sacrifice your fitness goals just because you’ve entered the wonderful world of parenthood.

In fact, now more than ever, it’s important to take care of your health and fitness. Not only for you, but for your family too.

Staying fit and strong means you’ll have the energy to keep up with your growing baby and the stamina to tackle those late-night feedings and early morning wake-up calls.

That’s where home workouts come into play. They’re the perfect solution for new dads looking to gain muscle and improve their fitness without having to step foot in a gym.

Home workouts offer the flexibility to fit in a quick workout during nap time, or even while your baby is enjoying some tummy time.

Plus, with the right exercises and a bit of commitment, you can achieve significant muscle gain right in the comfort of your own home.

So, if you’re a new dad looking to build muscle and maintain your fitness, you’re in the right place. Let’s dive into the world of home workouts and explore how you can gain muscle and stay fit, all while juggling the demands of being a new dad.

Why Home Workouts Are Ideal for New Dads

home workout exercises for muscle gain - two men doing squats

As a new dad, your life has probably been turned upside down. Your schedule is now dictated by feeding times, diaper changes, and the occasional precious moments of sleep.

This new routine might leave you feeling like there’s no time for anything else, let alone a workout. But that’s where the beauty of home workouts comes in.

Home workouts offer the flexibility that new dads need. You can squeeze in a quick set of push-ups during nap time, or do some squats while your baby is enjoying some tummy time.

There’s no need to drive to the gym or worry about fitting a workout into your already packed schedule. You can simply work out whenever you have a few spare minutes at home.

Not only are home workouts time-saving, but they’re also incredibly convenient. There’s no need for fancy gym equipment or expensive memberships.

All you need is your body, some space, and the determination to get fit. Plus, you can easily modify your workouts to fit your fitness level and the time you have available.

But perhaps the most important reason why home workouts are ideal for new dads is the importance of maintaining your physical health.

Being a dad is a physically demanding job. From carrying your baby to playing with them as they grow, you need strength and stamina.

By building muscle through home workouts, you’re not only improving your own health, but you’re also ensuring you have the energy and strength to be the active, involved dad you want to be.

Understanding The Basics Of Muscle Gain

Before we dive into the exercises, it’s important to understand the science behind muscle gain. When you work out, you’re essentially creating tiny tears in your muscle fibers.

This might sound alarming, but it’s actually a good thing. These micro-tears stimulate a repair process where the body produces new muscle protein strands.

These strands then fuse together to repair the damage, leading to an increase in the size and strength of the muscle. This process is known as muscle hypertrophy.

However, muscle gain isn’t just about working out. It’s a combination of regular exercise and a balanced diet.

Flybird Fitness

When you exercise, you’re breaking down your muscles. To repair and grow these muscles, your body needs the right nutrients, especially protein.

Protein provides the building blocks, known as amino acids, that your body uses to repair and build new muscle tissue. 

That’s why it’s crucial to consume a balanced diet rich in protein, along with carbohydrates and healthy fats.

Carbohydrates provide the energy you need for your workouts, while fats play a key role in hormone production, including the hormones that regulate muscle growth.

So, if you’re serious about gaining muscle, you need to focus on both your workouts and your diet.

Regular exercise will stimulate muscle growth, while a balanced diet will provide the nutrients your body needs to repair and build new muscle. Together, they form the foundation of any successful muscle-building routine.

Top Bodyweight Exercises for New Dads

home workout exercises for muscle gain - man-doing-a-pull-up

Bodyweight exercises are a fantastic way to build muscle at home. They require no equipment, can be done anywhere, and are effective at promoting muscle gain.

Here are some top bodyweight exercises that new dads can incorporate into their home workout routine:

1. Squats

Squats are a great exercise for working your lower body, including your quads, hamstrings, and glutes. To do a squat, stand with your feet hip-width apart, bend your knees, and lower your body as if sitting back into a chair.

Keep your chest up and your knees over your toes. Push back up to the starting position.

2. Push-ups 

Push-ups target your chest, shoulders, and triceps. Start in a high plank position, with your hands directly under your shoulders.

Lower your body until your chest nearly touches the floor. Keep your body straight and push back up to the starting position.

3. Pull-ups 

If you have a pull-up bar at home, pull-ups are a great way to work your back and biceps. Grip the bar with your hands shoulder-width apart and pull your body up until your chin is above the bar. Lower yourself back down with control.

4. Pike Push-ups 

Pike push-ups target your shoulders and upper back. Start in a pike position, with your body forming an upside-down V.

Bend your elbows and lower your upper body until your head nearly touches the floor. Push back up to the starting position.

5. Body Rows 

If you have a sturdy table or desk at home, you can do body rows. Lie underneath the table, grip the edge, and pull your chest up to the table. Lower yourself back down with control.

Remember, form is crucial in these exercises. It’s better to do fewer reps with good form than more reps with poor form. And as always, listen to your body and modify exercises as needed.

Nutrition For Muscle Gain

When it comes to muscle gain, your diet plays a crucial role. While regular workouts are the catalyst for muscle growth, the foods you eat provide the raw materials needed for building new muscle tissue. 

Protein is particularly important for muscle gain. It provides the amino acids that your body uses to repair and build new muscle tissue after a workout. As a general guideline, aim for around 1 gram of protein per pound of your body weight each day.

This can come from a variety of sources, including lean meats, dairy, eggs, and plant-based proteins like beans and lentils.

But protein isn’t the only nutrient that matters for muscle gain. Carbohydrates provide the energy you need for your workouts, and fats play a key role in hormone production, including the hormones that regulate muscle growth.

Here are some food and meal ideas that can help support your muscle-building efforts:

1. Breakfast 

Scrambled eggs with spinach and whole grain toast, or a protein smoothie with banana, spinach, and a scoop of protein powder.

2. Lunch 

Grilled chicken salad with plenty of veggies and a source of healthy fats like avocado or olive oil, or a tuna sandwich on whole grain bread.

3. Dinner 

Lean steak with quinoa and roasted vegetables, or baked salmon with sweet potato and steamed broccoli.

4. Snacks

Greek yogurt with berries, a handful of nuts, or a protein bar.

Remember, everyone’s nutritional needs are different, so it’s important to listen to your body and adjust your diet accordingly. And as always, aim for a balanced diet that includes a variety of nutrient-dense foods.

Creating A Workout Schedule That Works

home workout exercises for muscle gain - man doing a pistol squat

As a new dad, your schedule is probably packed. Between feedings, diaper changes, and catching up on sleep, finding time to work out can seem like a daunting task.

But with a bit of planning and flexibility, you can create a workout schedule that fits into your busy routine.

Here are some tips to help you create a workout schedule that works:

1. Identify Your Available Time 

Look at your daily routine and identify when you might have time for a workout. This could be early in the morning before the baby wakes up, during nap time, or after they’ve gone to bed.

Remember, your workouts don’t have to be long to be effective. Even 15-20 minutes can make a difference.

2. Be Flexible 

As a new dad, unexpected things can and will happen. Your baby might not nap when you planned to work out, or you might be too exhausted some days. That’s okay. Be flexible and willing to adjust your schedule as needed.

3. Plan Your Workouts

Knowing what you’re going to do in each workout can save time and make your workouts more efficient. Plan your workouts for the week, including the exercises, sets, and reps.

4. Make It A Habit

Try to make your workouts a regular part of your routine. The more you make it a habit, the easier it will be to stick to your schedule.

Remember, consistency is key when it comes to gaining muscle. It’s better to do shorter workouts regularly than longer workouts sporadically. So, find a schedule that works for you and stick to it as much as possible.

The Perfect New Dad Workout Plan You Can Do Anywhere

Now that we’ve covered the basics of muscle gain, the importance of nutrition, and how to stay motivated, it’s time to put all that knowledge into action.

Here’s a muscle-building routine specifically designed for new dads that you can do anywhere, anytime:

The Grizzly Fit Dad Routine

This routine is completely customisable to any piece of gym equipment so book a call with me here if you’re kind to find out how we can adjust this program you.


– Squats

– Nordic Curls

– Pike Push Ups

– Body Row


– Push Ups

– Pull Ups

– Pike Push Ups

– Hanging Knee Raises


– Squats

– Nordic Curls

– Push Ups

– Body Row


– Pike Push Ups

– Body Row

– Pull Ups

– Hanging Knee Raises


– Pull Ups

– Push Ups

– Squats

– Nordic Curls

For each exercise, aim to do 3 sets of 8-12 reps. This routine targets your upper body, core, and lower body, ensuring a balanced workout that promotes muscle gain. 

Remember, the key to seeing results is consistency. Stick to this workout plan, stay committed, and you’ll start to see improvements in your strength and muscle mass.

And the best part? You can do all of these exercises right at home, making it easy to fit your workouts into your busy schedule as a new dad.


Becoming a new dad is an exciting, rewarding, and challenging journey. Amidst all the changes, it’s important to remember to take care of your own health and fitness.

With these home workout exercises for muscle gain, you can stay fit, build strength, and be the energetic dad you want to be, all without leaving your home.

Remember, consistency is key. Stick to your workout schedule, eat a balanced diet, and stay motivated. You’ll not only see improvements in your muscle mass and overall fitness, but you’ll also feel better, have more energy, and be ready to tackle the challenges of fatherhood.

And remember, you’re not alone in this journey. I’m here to support you every step of the way. If you found this guide helpful and want more tips and workouts you can do anywhere, I invite you to download my free ebook, ‘Train Wherever the F*ck You Want‘.

It’s packed with practical advice, workouts, and motivation to help you stay fit, no matter where you are.

So, are you ready to take the first step towards your fitness goals as a new dad? Let’s get started!