The Ultimate Guide To Home Workout Equipment For New Dads

Congratulations! You’re a new dad. Your life has just taken a dramatic turn, and while it’s an exciting time, it’s also a time when your personal fitness can take a backseat.

But it doesn’t have to be that way. With the right home workout equipment, you can stay fit and healthy while juggling the demands of fatherhood.

This guide will walk you through the best workout equipment for new dads and how to use them effectively.

Why Home Workout Equipment?

Home Workout Equipment For Beginners - man doing a turkish get up

As a new dad, you’re probably finding it hard to carve out time to hit the gym. That’s where home workout equipment comes in.

It’s convenient, efficient, and allows you to squeeze in a workout whenever you can, even if it’s during your little one’s nap time.

Plus, with the right gear, you can get just as good a workout at home as you can at the gym.

Essential Exercise Gear For New Dads

Here’s a list of home gym essentials for new dads that will help you maintain your fitness without leaving the house.

Resistance Bands

These are versatile, affordable, and take up little space. They’re great for strength training and flexibility exercises.


A set of dumbbells is a great investment. They’re perfect for a wide range of exercises and can be easily stored away when not in use.

Pull-Up Bar

Pull-ups are a fantastic upper body workout. Invest in a bar that can be easily installed in a doorway.

Yoga Mat

Perfect for stretching, yoga, or any floor exercises. It’s also easy to roll up and store away.

Jump Rope

This isn’t just a kid’s toy. It’s a fantastic way to get in a quick, intense cardio workout.

Stability Ball

Great for core workouts and can also double as a chair to improve posture.


These are great for strength and cardio workouts. They’re compact and offer a full-body workout.

Foam Roller

Essential for muscle recovery and can help prevent injury.

The Perfect New Dad Workout Plan

Home Workout Equipment For Beginners - man doing a pistol squat

Now that you have your equipment, it’s time to put it to use. Here’s a simple, effective workout plan that you can do anywhere, anytime. It’s designed to work your entire body and can be done in under 30 minutes.

The Grizzly Fit Dad Routine

Hit every muscle group in your 3 times a week with this routine that is completely customisable to any piece of gym equipment!

If you want a custom version book a FREE evaluation call with me now!



Nordic Curls

Pike Push Ups

Body Row


Push Ups

Pull Ups

Pike Push Ups

Hanging Knee Raises



Nordic Curls

Push Ups

Body Row


Pike Push Ups

Body Row

Pull Ups

Hanging Knee Raises


Pull Ups

Push Ups


Nordic Curls

Do 3 sets of 8-12 reps on all the exercises.

Strugglin for time? Make it a circuit and you can get these workouts done in 20 minutes!

Keen to find out more about building a sustainable fintess routine? Sign up for my 21 day course.

Take Your Fitness To The Next Level

If you’re looking to take your fitness to the next level, consider signing up for our course on sustainable fitness.

It’s designed to help you build a fitness routine that fits into your busy life as a new dad. Sign up here.

More Tips For New Dads

Home Workout Equipment For Beginners - man with new born in carrier

Stay Consistent

Consistency is key when it comes to fitness. Try to get in a workout at least three times a week.

Mix It Up

Variety is the spice of life, and it’s also the key to a good workout routine. Don’t be afraid to mix up your exercises to keep things interesting and challenge different muscle groups.

Listen To Your Body

As a new dad, you’re probably not getting as much sleep as you’re used to. Listen to your body and rest when you need to.

Stay Hydrated

Make sure you’re drinking plenty of water, especially if you’re working out.

Eat Right

Exercise is only half the battle. Make sure you’re fueling your body with healthy, nutritious food.

Speaking of food. Check out this video where my wife and I try a 36 hour fast!

The Importance Of Post-Workout Recovery For New Dads

While it’s crucial to focus on your workout, it’s equally important to pay attention to your post-workout recovery.

As a new dad, you’re likely dealing with interrupted sleep and increased stress, which can affect your body’s ability to recover after a workout.

Here are some tips to enhance your recovery and ensure you’re ready for your next workout session.


Drinking water replenishes fluids lost during exercise and helps regulate body temperature, lubricate joints, and transport nutrients to give you energy and keep you healthy.

If you’re not hydrated, your body can’t perform at its highest level.

Eat Protein-Rich Foods

Consuming protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins along with building new muscle tissue.

Flybird Fitness

Foods like eggs, Greek yogurt, cottage cheese, salmon, and chicken are excellent sources of protein.

Rest And Relax 

Rest is crucial for muscle recovery. Try to get as much sleep as you can and take short naps during the day if possible.

Also, consider relaxation techniques such as meditation or deep-breathing exercises to reduce stress.

Use Your Foam Roller 

Foam rolling can help soothe and loosen up tight muscles, which aids in recovery.


Stretching after a workout helps to reduce muscle fatigue, increase blood circulation, and decrease recovery time.

Staying Motivated As A New Dad

Staying motivated to work out can be challenging, especially with the new responsibilities of fatherhood. Here are some tips to keep you motivated:

Set Realistic Goals

Setting achievable fitness goals can provide a sense of purpose and keep you motivated. Remember, even small progress is progress.

Create a Schedule 

Having a set workout schedule can make it easier to stick to your fitness routine.

Involve Your Family 

orking out can be a family activity. Go for walks with your baby, do yoga with your partner, or have a dance party in your living room. It’s a great way to bond with your family while staying active.

Celebrate Your Success 

Celebrate your fitness milestones, no matter how small they may seem. This can boost your motivation and make your fitness journey more enjoyable.

Detailed Reviews Of Top Home Workout Equipment

Home Workout Equipment For Beginners - man-doing-lunges-with-dumbells

To help you make the best choices for your home gym, let’s dive into some detailed reviews of the top home workout equipment for new dads.

Resistance Bands 

Resistance bands are a versatile piece of equipment that can be used for a variety of exercises. They come in different resistance levels, allowing you to increase the intensity of your workouts as you get stronger.

They’re also lightweight and portable, making them perfect for a quick workout while your baby is napping.


Dumbbells are a staple in any home gym. They’re great for strength training exercises like bicep curls, tricep extensions, and shoulder presses.

Adjustable dumbbells are a great option as they save space and allow you to easily change the weight as needed.

Pull-Up Bar 

A pull-up bar is a great investment for any home gym. Pull-ups are one of the most effective exercises for building upper body strength.

Look for a bar that can be easily installed in a doorway and can support your weight.

Yoga Mat 

A yoga mat is essential for any floor exercises or stretching. It provides a comfortable surface and helps to prevent slipping during your workouts.

Look for a mat that is thick enough to provide adequate cushioning and is made of a durable material.

Jump Rope 

A jump rope is a simple but effective tool for cardio. It’s great for high-intensity interval training (HIIT) workouts, which are perfect for burning fat and improving cardiovascular health in a short amount of time.

Stability Ball 

A stability ball can be used for a variety of exercises that target the core muscles. It’s also great for improving balance and stability.

You can even use it as a chair to engage your core muscles while you work or watch TV.


Kettlebells are a versatile piece of equipment that can be used for both strength training and cardio workouts. They’re great for exercises like kettlebell swings, goblet squats, and Turkish get-ups.

Foam Roller 

A foam roller is a great tool for self-myofascial release, a type of self-massage that helps to relieve muscle tightness and improve flexibility. It’s a great tool to use for recovery after your workouts.

Creating a Balanced Workout Routine

Creating a balanced workout routine is key to improving your fitness and achieving your health goals. Your workout routine should include a mix of cardio, strength training, and flexibility exercises.


Cardio exercises like running, cycling, or jumping rope are great for improving your cardiovascular health and burning calories. Aim for at least 150 minutes of moderate-intensity cardio each week.

Strength Training 

Strength training exercises like lifting weights or bodyweight exercises help to build muscle and increase your metabolism. Aim for at least two strength training sessions per week.

Flexibility Exercises 

Flexibility exercises like stretching or yoga help to improve your range of motion, prevent injuries, and promote recovery. Try to incorporate flexibility exercises into your routine on most days of the week.

Safety Tips for Working Out at Home

Working out at home can be just as effective as working out at the gym, but it’s important to keep safety in mind.

Warm Up

Always start your workout with a warm-up to prepare your body for exercise and prevent injuries.

Use Proper Form

Using proper form is crucial to prevent injuries and get the most out of your workouts. If you’re unsure about how to perform an exercise, look for instructional videos online or consider hiring a personal trainer.

Don’t Push Too Hard

Listen to your body and don’t push yourself too hard, especially if you’re new to exercise or coming back after a break. It’s better to start slow and gradually increase the intensity of your workouts.

Cool Down

Finish your workout with a cool-down period to help your body recover and prevent muscle soreness.

Nutrition Tips For New Dads

Exercise is only part of the equation when it comes to fitness. Good nutrition is just as important.

Eat a Balanced Diet

Try to eat a balanced diet that includes a variety of foods. Aim for plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats.

Stay Hydrated

Drinking plenty of water is important, especially when you’re exercising. Try to drink at least 8 glasses of water a day.

Plan Ahead

As a new dad, you’re probably very busy. Planning your meals ahead of time can help ensure you have healthy options available and can prevent you from resorting to unhealthy fast food.

Snack Smart

Keep healthy snacks on hand for when you’re hungry between meals. Things like nuts, fruit, yogurt, and hummus are all good options.


Being a new dad doesn’t mean you have to give up on your fitness goals. With the right home fitness equipment and a solid workout plan, you can stay fit and healthy while enjoying the joys of fatherhood.

Don’t forget to download my free ebook ‘Train Wherever the F*ck You Want’ for more tips and tricks on staying fit as a new dad.

Remember, fitness is not just about looking good, it’s about feeling good and being healthy for your family. So, get started on your new dad fitness journey today!