The Ultimate New Dad Workout Plan: Stay Fit And Strong

As a new dad, maintaining your fitness can be a challenge. Between diaper changes, late-night feedings, and the general chaos of parenthood, finding time for a workout might seem impossible. But don’t worry, we’ve got you covered.

This ultimate new dad workout plan is designed to help you stay fit, strong, and healthy while balancing the demands of fatherhood.

Becoming a father is a life-changing experience. It’s filled with joy, love, and, let’s be honest, a fair amount of stress. Amidst all these changes, it’s easy to let your own health and fitness slide.

But staying fit as a new dad is not just about looking good. It’s about having the energy to keep up with your little one, setting a positive example for them, and taking care of your own physical and mental wellbeing.

The New Dad’s Workout Plan

new dad workout plan - two men doing squats

The key to maintaining a regular workout routine as a new dad is flexibility. Your workout plan needs to fit around your new schedule, not the other way around. That’s why I’ve designed this workout plan that you can do anywhere, anytime.

And even better still, you are hitting all of your muscle groups the recommended 3 times a week for muscle growth.

Here’s the perfect new dad workout plan you can do anywhere:

The Grizzly Fit Dad Routine

Here is a simple routine that can be adjusted to any piece of equipment! It hits all your muscle groups 3 times a week as well!



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.

This plan includes a mix of strength training, cardio, and flexibility exercises. Each workout targets different muscle groups, ensuring a balanced approach to fitness.

And the best part? You don’t need any fancy gym equipment. All these exercises can be done using just your body weight.

The beauty of this workout plan is its simplicity and versatility. Whether you’re at home, in the park, or on a business trip, you can keep up with your fitness routine.

Plus, these exercises are designed to work multiple muscle groups at once, giving you the most bang for your buck in terms of time and effort.

And if you make the workout a circuit you will save yourself even more time! I get through these workouts in under 20 minutes.

The New Dad’s Diet Plan

Alongside your workout, maintaining a healthy diet is crucial for staying fit. As a new dad, you need a diet that provides enough energy to keep up with your new responsibilities, while also helping you maintain or achieve a healthy weight.

A balanced diet should include:


Lean meats, fish, eggs, and plant-based sources like beans and lentils. Protein is essential for muscle repair and growth, especially after a workout.


Whole grains, fruits, and vegetables. Carbs provide the energy you need to power through your day and your workouts.


Healthy fats from sources like avocados, nuts, seeds, and olive oil. Fats are a crucial part of your diet, providing long-lasting energy and supporting overall health.

Remember, it’s not just about what you eat, but also when and how you eat. Try to eat regular, balanced meals and snacks throughout the day to keep your energy levels stable.

And don’t forget to drink plenty of water to stay hydrated. Proper hydration can boost your performance during workouts and help you recover faster afterwards.

Hydration And Nutrition

Staying hydrated is just as important as eating right, especially when you’re working out. Aim to drink at least 8 glasses of water a day, and more if you’re exercising or it’s a hot day.

Flybird Fitness

Supplements can also play a role in a new dad’s diet. While it’s best to get most of your nutrients from food, supplements can help fill any gaps. Talk to your doctor or a dietitian to see if supplements could be right for you.

For instance, a protein supplement can be a convenient way to ensure you’re getting enough protein to support your workouts, especially if you’re struggling to get enough from food alone.

Tips For Success

Staying fit as a new dad is not just about the right workout or diet. It’s also about the right mindset. Here are some tips for success:

Be Consistent 

Consistency is key when it comes to fitness. Try to make your workouts a regular part of your routine, even if you can only fit in a short workout some days. Remember, it’s better to do a short workout consistently than to do a long workout sporadically.

Stay Motivated 

Find what motivates you and use it to keep you going. Maybe it’s the desire to be a healthy role model for your child, or maybe it’s the endorphin rush you get from a good workout. Whatever it is, keep it in mind when you’re feeling unmotivated.

Rest and Recover

Rest is just as important as exercise in a fitness routine. Make sure to give your body time to recover between workouts, and don’t forget to get a good night’s sleep. Your body needs time to repair and build muscles, and that happens mostly during sleep.

Ready to take your fitness to the next level? Sign up for my course How to Build Sustainable Fitness. This course is designed to help you create a fitness routine that fits your lifestyle and helps you achieve your fitness goals.

Mental Health And Fitness

Exercise is not just good for your body, it’s also good for your mind. Regular physical activity can help reduce stress, improve mood, and boost overall mental wellbeing.

So next time you’re feeling overwhelmed by the demands of fatherhood, try going for a run or doing a quick workout. You might be surprised by how much better you feel.

Physical activity releases endorphins, the body’s natural mood boosters. Plus, focusing on your workout can provide a welcome distraction from the stresses of parenthood.

And let’s not forget the sense of accomplishment you feel after a good workout. All these factors contribute to improved mental health.


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

Ready to start your fitness journey? Download our free ebook ‘Train Wherever the F*ck You Want’. This guide is packed with tips and tricks to help you stay fit, no matter where you are or how busy your schedule is.

Remember, fitness is a journey, not a destination. So take that first step today, and see where your fitness journey takes you.