The Ryan Fields-Spack Blog

Being a Dad today is Tough! You are in the right place. This is your go to spot for dads to do more, make more, and win the day.

3 Common Mistakes Dads Make When Trying to Get Fit – And How to Avoid Them

busy dad fitness cardio for dads consistent workouts dad body transformation dad fitness dad fitness journey dad health dad workout plan energy for dads fit fatherhood fitness for dads fitness goals for dads fitness mistakes dads fitness plan for dads fitness tips for fathers healthy dads long-term fitness muscle-building dads sustainable fitness workout tips for dads Sep 26, 2024

As dads, we all want to stay fit, look our best, and be healthy for our families. But let’s face it—getting and staying in shape as a busy dad is no easy feat. Between work, family responsibilities, and the ever-present pull of dad duties, fitness often takes a backseat. The truth is, many dads fall into the same traps when they start their fitness journey, which leads to frustration, burnout, and giving up entirely.

In this post, I’m going to break down the 3 biggest fitness mistakes dads make and show you how just 20 minutes, 3 times a week, can completely change the game. You’ll be able to avoid these common pitfalls and set yourself up for success—not just in the short term, but for life.

Mistake #1: Doing Too Much Too Fast

The first mistake many dads make is diving in headfirst with an unrealistic fitness plan. You might start working out for hours every day or following extreme diets. It feels great for the first few days, but then reality hits—your body is sore, your energy is drained, and life demands more of your time. Suddenly, you’re too exhausted to continue. The plan falls apart, and the guilt sets in.

Sound familiar?

The problem with doing too much too fast is that it’s simply unsustainable. Whether it’s muscle soreness, family obligations, or work stresses, this approach quickly leads to burnout. That’s why starting small is key. You don’t need to spend hours in the gym to make real progress.

Instead, aim for just 20 minutes, three times a week. These short, manageable workouts will help you build consistency, without overwhelming your schedule. Progress, not perfection, is what keeps you motivated long-term. Stick to this, and you’ll see lasting results without sacrificing your time or energy.

Mistake #2: Not Having a Plan

Another major mistake dads make is jumping into their fitness journey without a solid plan. You might find a random workout online, go to the gym, and follow whatever equipment is free—but this lack of structure won’t get you the results you want. Without a plan, you’re wasting time and effort on inefficient workouts.

To get the most out of your limited workout time, you need a clear plan that balances both strength and cardio. For example, my workouts always include push-ups (a fantastic exercise for core strength and chest definition) and curls (great for arm strength and appearance). I build these into a routine using high-intensity interval training (HIIT) to maximize both my strength and cardiovascular fitness.

By planning ahead and sticking to your routine, you’ll be able to achieve more in less time. Plus, you’ll avoid the confusion and inefficiency that comes with just winging it.

Mistake #3: Ignoring Long-Term Health

Too many dads focus solely on the short-term fitness goals, like losing weight or fitting back into old clothes, while neglecting their long-term health. This is a mistake I’ve seen far too often, and it’s one I’ve experienced firsthand.

My father passed away at the age of 63 from an illness that could have been prevented. He ignored his doctor’s warnings about his health, choosing instead to focus on day-to-day life, and it cost him dearly. This loss drives me to encourage dads like you to think about your vitality, not just your appearance. Sure, it’s great to lose weight or get ripped, but how you feel and your overall health should take priority.

Ignoring long-term health can lead to unsustainable habits like crash diets or excessive cardio. These approaches might give you temporary results, but they often leave you feeling drained. Worse, they can have negative impacts on your health over time.

The key to lasting fitness is to combine short-term wins with long-term health strategies. That means regular doctor visits, proper nutrition, and understanding what’s happening in your body beyond the scale or mirror. It’s about creating sustainable habits that keep you feeling energetic, strong, and healthy for years to come.

So, What’s the Solution?

The good news is you don’t have to tackle these mistakes alone. I’ve created a program designed specifically for dads like you who want to get fit without burning out or neglecting their family and career. It’s called the Fit Fatherhood Formula, and it’s built around the principles we just talked about: start small, have a plan, and focus on long-term health.

With just 20 minutes a day, 3 days a week, you’ll start seeing real results that fit into your busy dad life. Plus, you’ll join a community of dads all working together to stay in shape and set a great example for their kids.

If you’re ready to make a change and start feeling better, stronger, and more confident, I invite you to check out the Fit Fatherhood Formula. Click here to learn more and see how it can help you build sustainable fitness that works for your life.

What about you? Have you made any of these mistakes on your fitness journey? Let me know in the comments below, and let’s keep the conversation going.

Call to Action:

Join the Fit Fatherhood Formula today and start building the fitness and health habits that will keep you strong and energetic—without sacrificing time with your family. Click here to get started!

Those little stressors in life can really add up

There is a quick way to ease that stress and calm your mind. It takes three steps and 10 seconds.

Get Your FREE one Page Guide

When you signup, we'll be sending you weekly emails with additional free content.

The Ryan Fields-Spack Blog

3 Common Mistakes Dads Make When Trying to Get Fit – And How to Avoid Them

Those little stressors in life can really add up

Join The FREE Challenge