Strength & Fitness for Dads

Topic Hub

Strength & Fitness for Dads

Build muscle, increase energy, and get strong without spending hours in the gym every day. Discover time-efficient workouts designed to fit around work, family, and a busy lifestyle.

Start Here

Most Training Programmes Are Ineffective for Working Dads

Most Training Programmes Are Ineffective for Working Dads: Here’s What to Do to Make a Real Difference

How to maximize muscle growth and strength using structured 30–45 minute training sessions that respect your busy calendar.

More Advice on Strength & Fitness

"You can't hear me if you're underwater, Tom"

“You can’t hear me if you’re underwater, Tom”

Watching Amari and her peers learn to swim, as a metaphor for genuine focus in the quest for a goal ...
Read More
Most training programmes are ineffective for working dads. Here’s what to do to make a real difference

Most training programmes are ineffective for working dads. Here’s what to do to make a real difference

Why generic workout plans fail busy men, and what's actually needed for powerful, lasting results ...
Read More
Have you considered ‘side-to-side jostle’?

Have you considered ‘side-to-side jostle’?

Making the case that asking for outside help and insight is one of the biggest predictors of success ...
Read More
The Top 3 Exercise Questions, Answered

The Top 3 Exercise Questions, Answered

Ayo answers the three exercise-related questions he hears most often from his coaching clients ...
Read More
The Four Seasons of Strength. Which one are you in?

The Four Seasons of Strength. Which one are you in?

A seasons metaphor for different training phases, helping you identify where you stand ...
Read More
Simple steps to get you Running – Safely, Swiftly and Successfully

Simple steps to get you Running – Safely, Swiftly and Successfully

A beginner's guide to starting running safely without injury or burnout ...
Read More
Triathlon Success Tips

Triathlon Success Tips

A beginners gym routine supporting triathlon training across the swim, bike, and run ...
Read More
Plyometrics For Running

Plyometrics For Running

A basic plyometric routine building explosive power and speed for runners ...
Read More
Trekking & Hiking Fitness

Trekking & Hiking Fitness

A concise routine building the strength and stamina needed for trekking and hiking ...
Read More
Running Strength Routine

Running Strength Routine

A focused strength routine complementing running, to build supporting muscle and avoid injury ...
Read More
Pre-Run Warm-Up Routine

Pre-Run Warm-Up Routine

A targeted warm-up routine to prepare the body for running and reduce injury risk ...
Read More
Ski Fit Gym Routine

Ski Fit Gym Routine

A visual gym routine building the strength and conditioning needed for a ski trip ...
Read More
Marathon des Sables

Marathon des Sables

Ayo's account of completing the gruelling 6-day, 250km Marathon des Sables, across the Sahara Desert ...
Read More

Want Personalised Help?

Skip the trial-and-error. Get a custom roadmap tailored specifically around your career, family life, and goals.

Discover The Lean Dad Project

Start The Masterclass
Enter your name and email address to get access to the Masterclass




By signing up, you agree to our Privacy Policy and Terms of Service. We may send you occasional newsletters and promotional emails about our products and services. You can opt-out at any time.
Download The Top 9 Supplements
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download Batch-Cooking Brilliance
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download AYO Guide to Calories
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download The Dad Reset Package
Enter your name and email address so that I can send you 4 guides that will give practical steps to a ‘reset’, getting you started today with better movement, recovery, nutrition and mobility.




I’ll email you the package and weekly emails on updates, products &/or services. You can opt-out/unsubscribe at any time.
Download Dads' Essential 8 Laws of movement
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download 6 Vital Moves to Kickstart your Mobility
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download Dads' Essential 8 Laws of Fat Loss
Get instant access to our exclusive ebook when you join our list




We’ll send your free ebook and occasional updates. Unsubscribe anytime.
Download Dads’ Fat Loss Kickstarter Package
Enter your name and email address so that I can send you 4 guides that will give you what’s needed to start and maintain a healthy fat loss journey.




I’ll email you the package and weekly emails on updates, products &/or services. You can opt-out/unsubscribe at any time.
Start the The 5-Day Challenge
Enter your name and email address to get access to day one of the challenge




By signing up, you agree to our Privacy Policy and Terms of Service. We may send you occasional newsletters and promotional emails about our products and services. You can opt-out at any time.