6 Fitness Tips to Defeat the Dad Bod (and Dominate Dad Life)

Let’s be real—dad life doesn’t mean you have to fall victim to the stereotypical “dad bod.” You weren’t made to coast through fatherhood half-alive, half-fit, and half-engaged. You were built to be strong, capable, and confident.

In this post, we’re covering 6 practical, powerful tips to help you destroy the dad bod and level up in every area of life—from lifting heavy to outdoor family adventures, cold plunges to character-building. If you want to be the dad who leads by example (and turns heads at the neighborhood barbecue), keep reading.

1. Lift Heavy

Dads should be strong and physically imposing. You don’t need to be a powerlifter, but you should be the guy your kids run to when something heavy needs moving. Strength is never a weakness—and if your goal is to look like you could protect your family from a bear attack, focus on the basics:

Squats for powerful legs

Bench press for chest and shoulder mass

Weighted chin-ups to build a wide, dominant back

Lift heavy. Move well. Be hard to kill.

2. Get Outside and Get Active with Your Family

Less screen time, more sunshine. Dads—this is your wake-up call: an active lifestyle is wildly underrated. Ride bikes, play tag, go on hikes, throw the football. Don’t just tell your kids to get off the iPad—lead the charge.

Show them that fitness isn’t just about gym time. It’s a lifestyle.

Your kids aren’t going to remember what show you watched together… but they’ll remember the adventures you had.

3. Never Use More Than One Trip to Carry in Groceries

This one’s half serious… but mostly serious.

When it’s time to unload the car, you don’t make two trips. You load those bags up your forearms like you're training for a Strongman comp. Why? Because it’s functional fitness. Because you can. Because your neighbors are watching.

Dad strength is real. Display dominance.

4. Teach Your Kids to Return the Shopping Cart (and Rack Their Weights)

This is bigger than fitness—it’s about character.

Return the shopping cart.

Rack your weights.

Clean up after yourself in the gym and at home.

Teach your kids to do the right thing—even when no one’s watching. Fitness is about integrity too. If your child learns responsibility from you now, they’ll grow into adults who don’t cut corners when life gets hard.

5. Mobility Work

You’re not a stiff old man—you’re a supple leopard. But only if you put in the work.

Spend 5 minutes before every workout loosening up. Then sprinkle mobility sessions on your rest days. You’ll move better, lift better, and hurt less. A few of my favorites:

Brettzel stretch for thoracic and hip mobility

Cossack squats to unlock those tight hips

Corner pec stretch to open up the chest and combat that desk-job posture

Stay mobile, agile, and hostile.

6. Cold Plunge

The science is in. Cold plunges are the real deal. Dr. Andrew Huberman has highlighted benefits like:

Reduced inflammation

Increased dopamine

Improved recovery

Better stress tolerance

But here’s the real win: grit. I aim for 11 minutes per week.

When you cold plunge regularly, you train your brain to do hard things. You learn to override comfort. That’s a skill every dad needs—because fatherhood isn’t easy, and leadership requires toughness. Start your day with a cold plunge, and everything else feels easier.

Defeating the dad bod isn’t just about looking better—it’s about living better. Be strong. Be present. Be disciplined. Your family needs you at full strength. Let’s raise the standard, reject mediocrity, and lead by example.

Now go lift something heavy… and don’t forget the groceries.

Watch the quick video version of this post on my YouTube: