How to Get Fit as a Dad Over 35 (Without Joining a Gym)

Getting fit in your 20s is one thing. Getting fit as a busy dad over 35, with work, kids, life admin, and creaky knees? Whole different story.

If you’ve noticed your energy dipping, your waistline expanding, or your motivation tanking—this post is for you. Because here’s the truth:

You don’t need a gym membership, expensive gear, or 6am workouts to make a difference.

You just need a few realistic strategies, tailored for tired dads like us.

Let’s sort it out.

💡 Why Getting Fit Feels Different Over 35

Slower metabolism means fat sticks around longer
Recovery takes longer (you can’t just bounce back from a tough session)
More responsibility means less time for yourself
You’re not chasing aesthetics anymore—just energy, strength and health

But that’s also what makes this journey more meaningful. You’re training for life, not vanity.

✅ 1. Set a “Dad Goal” (Not a Gym Bro Goal)

Forget six-packs. Ask yourself: Why do I want to get fit now?

Popular goals that actually matter:

Keep up with the kids
Reverse creeping weight gain
Reduce back pain or stiff joints
Feel like you again

Clarity helps consistency.

🏃‍♂️ 2. Make Walking Your Foundation

Yes, walking. It’s underrated, free, and low-impact.

Aim for:

7,000–10,000 steps a day (use a phone or watch to track)
Add a 15-minute walk after dinner
Park further away, walk the school run, pace while on calls

Even small steps add up.

💪 3. Try Bodyweight Workouts Twice a Week

Forget the gym. All you need is your body and 15–20 minutes.

A basic “dad circuit” at home:

15 squats
10 push-ups (on knees if needed)
20 seconds plank
10 lunges (5 each side)
Rest 1 minute, repeat 3x

If you’re starting out, once a week is enough.

🧠 4. Stack Fitness into Your Day

Do 10 squats while the kettle boils
Walk during meetings or calls
Dance around with the kids
Carry your toddler up the stairs (it counts!)

You don’t need a dedicated “workout window.” You just need movement momentum.

🥗 5. Fix Your Fuel

You don’t need a fancy diet. Just a few smart tweaks:

Eat protein with every meal
Swap white carbs for wholegrains
Reduce takeaway and alcohol “rewards”
Hydrate—dehydration often feels like fatigue

These are low-effort, high-impact changes.

😴 6. Prioritise Sleep (Even Just a Bit More)

Sleep is your recovery system, your fat-burning aid, your mood stabiliser. And yes, we know it’s hard with kids.

But:

Get to bed 30 mins earlier
Stop scrolling in bed
Block out light/noise
Tag-team with your partner if needed

Even a little improvement helps.

📱 7. Track Something (But Keep It Simple)

Step count
Workouts done this week
Minutes of movement per day

You don’t need to count calories or wear a chest strap. Just track one habit—it creates momentum.

🧰 8. Smart Fitness Gear (That Won’t End Up in the Shed)

If you’re buying gear, make it stuff you’ll actually use:

Resistance bands: cheap, space-saving, and great for strength work
Adjustable dumbbells or kettlebells: perfect for short, intense workouts
Foam roller: helps reduce soreness and improve mobility
Decent walking shoes: essential if you’re hitting the pavement more

Avoid big home gym machines—most gather dust. Keep it simple and accessible.

🔁 9. What to Do If You Fall Off the Wagon

You will. We all do. Here’s how to bounce back:

Don’t punish yourself. Skip the guilt.
Reset with one good decision—like a walk or healthy meal
Go back to your “why” (remember your dad goal)
Track a win, even if small

Fitness is never linear. Progress comes from consistency, not perfection.

👊 Final Word: You’re Not Starting Late—You’re Starting Right

Getting fit at 35+ doesn’t mean you missed the boat. It means you’re making a smart, future-proof investment in your health, your family, and your own well-being.

You don’t need motivation. You need a plan that actually fits your life.

Start small. Stay consistent. Be the strong, sorted dad your future self will thank you for.

The Sorted Dad

Simple wins for modern family life — money, mindset, home and more.