The New Dad Fitness Blueprint
A guide to getting back in shape after one too many sympathy ice creams...
There’s a running joke that when your wife gets pregnant, the husband gains “sympathy weight.” Not gonna lie—there’s truth to it. I probably put on 5–10 pounds just eating whatever my wife was craving. Sympathy ice cream sandwiches hit different when you’re both tired and no one’s judging.
But months of that adds up. At some point, I looked in the mirror and realized I had to lock back in.
The catch? Now you’ve got a kid, a quarter of the time, and half the energy.
Today’s post is about what has worked. Next week, I’ll get into what hasn’t.
1. Build a barebones home workout setup.
I know space can be tight. But most of us lived through COVID in a 600-sq-ft apartment and made it work. You don’t need a Peloton and a squat rack. A couple dumbbells (adjustable if you can swing it), a kettlebell, and some resistance bands go a long way.
I’ve been mixing compound lifts with short runs between sets—keeps the heart rate up, gets it done faster, and honestly, it’s helped me shed the baby weight without needing 90-minute blocks.
2. Workout with your partner.
This one’s underrated. Even if it’s just 20 minutes of circuit stuff in the living room while the baby plays nearby, it adds up. You both get the physical and mental reset, and the little one sees that “mom and dad move their bodies.” That stuff sticks.
And yes, your baby will absolutely lose it laughing while you do burpees. Embrace it.
3. Prioritize walks.
Simple, underrated, free. Great for your sanity, great for your relationship, great for the baby (they usually knock out cold). We throw him in the stroller and make it a routine.
4. Block real gym time.
If at-home workouts aren’t your thing, work with your partner to protect gym time like it’s a meeting. Even one or two sessions a week can reset your brain. Just don’t do what I did—go too hard too fast and rip the skin off your shins deadlifting a weight you used to be able to move. Ease back in.
5. Get a running stroller.
Game changer. Gives your partner a break, gets you out of the house, and keeps cardio on the board. Bonus: your baby turns into your accountability buddy.
6. Join a league.
I joined a basketball league and it’s been awesome. Good workout, built-in social time, and something to look forward to that’s not diaper-related. And someday, you’ll have a pic of your kid holding your championship trophy—which is a fun flex for both of you.
Let me know what’s worked for you—or what’s completely flopped. I’ll break down the missteps next week.