Dad’s Fitness Goals

Not The Average Guy’s Strength Targets: Dad’s Fitness Goals

By the end of this year, I want to be able to bench 250. Not me! I want to be able to curl 50 pounds with one arm. Nope! I’m going to run a half marathon. Are you kidding, why would I want to do that? A lot of guys set workout goals like these. When I’m thinking about what I want to be able to do, these metrics are not at all part of the thought process. This Dad’s fitness goals are more concerned with being able to complete seemingly mundane tasks with ease.

Nothing Like a Kid’s Birthday Party to Remind You of How Out Shape You Are.

Gavin wanted to play laser tag for his birthday last week. We ended up heading to a place called EPIC6. This place lived up to its name because we all had an epically fun time, even the adults! We played dodgeball for almost an hour straight. Then, we headed over to the laser tag arena and played multiple 15-minute rounds before finishing up at the mini Ninja Warrior course. Near the end of his party, I started to realize just how out of shape I was.

For several days after the party, I was moving around like a 95-year-old man. My muscles were so sore it was just ridiculous. In fairness, when this Dad plays with his kids, he plays hard. Still, that’s no excuse for me being out of commission for nearly a week afterwards. It reminded me that it was time to start getting in shape.

Get Fit in 2017

I set a goal to get in shape this year, and that’s what I plan to do. BUT, as with all of my goals, I have to make it SMART. (Specific, Measurable, Attainable, Relevant, Timely) How do I make “Get Fit in 2017” into a SMART goal, and what does “get fit” mean? I sat down and created a list of 10 things that I want to be able to do with ease by the end of this year. I have yet to figure out an exercise program that will help me accomplish these goals, but this is what I want to do by year’s end. If I am able to do all of these things, then I will consider myself to be “Fit”.

I’m Simply a Dad’s Fitness Goals

Dad's Fitness GoalsBuild Simple Strength for Everyday Dadding

#1- Carry Groceries in One Hand While Carrying my Daughter in the Other

When I take the kids shopping, I usually leave the cart behind inside the store. By the time I get to the car, my biceps are burning. I’d like to be able to make it across the parking lot without needing to adjust my grip or connect my hands together for assistance.

#2- Go from Crisscross to Standing without Using Hands

I’m not 5 years old anymore, but I still find myself on the floor crisscross applesauce all the time. Whether changing a diaper or reading stories, I’m often on the floor with the kids. Why is it so hard to get up from crisscross? Because I’m out of shape, that’s why! You know how it goes: unfold the legs, lean over, and then push yourself up off the ground with the help of your hands. It would be nice to have the ability to stand straight up without the need to unwind first

#3-Go from Kneeling to Standing without Using Hands

Similar to #2, I find myself on one knee a lot. I like to get down to their level when I am talking to my kids especially if it’s about something serious. Most of the time, I have to brace myself on the wall as I try to rise back up. This year, I’m going to be able to go down and back up without using my hands.

#4-Sit Up with a Child On My Chest

Ever been cuddling with one of your kiddos and they fall asleep? What do you do? Do you dare try and sit up and put them to bed? Chances are you’ll wake up the kid unless you have the core strength to sit straight up nice & slowly. Rolling off the couch doesn’t work out too well. Trust me. I know.

Dad’s Fitness Goals

#5- Lift 85 Pounds Over My Head 10 Times

Okay, so the first 4 fitness goals were a bit silly, but now it’s time to get serious. Why would I want to lift 85 pounds over my head 10 times? Because, Ethan loves it of course! I’ve mentioned before about doing “super jumps” with him. Essentially, he jumps up and I continue him up over my head. The kid is now nearly 80 pounds, so I’m going to have to get much stronger if I am to continue to play this game with him.

#6- Jog Around the Block with a Piggy on My Back

Again, this is a goal I am setting, so that I can keep playing with Ethan. He loves it when I run around with him on my back. Unfortunately, it tires me out almost as quick as the super jumps. However, this is his absolute favorite thing to do with me, so I have to get strong enough to keep doing it.

#7- Hold All 3 Kids at Once for A Christmas Photo

Everyone always gets new jammies on Christmas Eve. It’s our tradition. We then do a massive photo shoot where we try to get the perfect family photo. In the past, I’ve held each boy in my arms and took fun father/son pics. This past year, I tried to hold all 3 of them, and I about died. My biceps quickly gave way, and I nearly dropped them. (don’t worry, I didn’t) By next Christmas, I will be strong enough to hold them all and get a great picture!

#8- Play Laser Tag without Losing My Legs

Now, we circle back to Gavin’s birthday party. We played laser tag for about 2 hours total. On the final round, my quads (thigh muscles) were gone. They had no strength left. I guess they’re not used to me running around, hugging walls, and crouching down behind barriers and up/downstairs. (Laser tag is serious business!) Upon arriving home, I couldn’t get out of the car without a big, giant, old-man groan. Which of course, my 61-year-old Dad thought was hysterical. Winter break next year, we are going back to that place, and I am going to dominate laser tag.Dad's Fitness Goals: Become a Ninja Warrior

#9- Become a Ninja Warrior

The ultimate measure of my strength and fitness level will come from the mini
Ninja Warrior course. At the party, I completed the course, but not without cheating. The course is laid out with rings to cross, ropes to swing, and a bar to traverse before finishing with the trademark Ninja Warrior wall. I had to kick off the sides in order to get across the rings and I fell off the ropes many times. I did surprisingly make it up the wall though! My 19-year-old nephew completed the course in 57 seconds, so that’s the mark. After I dominate at laser tag, Gavin & I will head over to the warrior course where I will finish (without cheating) in less than a minute!

Dad’s Fitness Goals

#10-Set the Example

My final goal of the year is to be the example for my kids. Gavin loves to play and run around, but he fatigues very quickly. By setting Dad’s fitness goals, my aim is that the kids will see me working hard, improving my health, and getting stronger. I hope that this will inspire them to work just as hard.


What Are Your Fitness Goals This Year? 

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  • Anonymous

    You go Ninja Dad!

  • James Caruso

    Great post! I unfortunately have fallen into the “Dad Bod” as well…I like how your goals are more family/kid focused rather than “get a six pack” or something similar.

  • Melanie

    I’m a live-in aunt instead of a dad and I can reliably say that I need some of these goals in my life as well. My niece keeps asking me to run with her and between being out of shape and my asthma, I have a really hard time doing that.

    Congrats on coming up with these goals and working towards them. Many people only do the first.

  • I don’t know about Ninja Dad, but I’m working on it 🙂

  • Yep, 6 pack abs are of no use to me. It’d be nice to see them in the mirror though, and I’m sure my wife wouldn’t complain either.

  • Thanks for Stopping by Melanie. My wife actually used to have asthma really really badly her whole life. Once she gave up dairy, it got so much better. Then, we all went paleo and we both lost over 100lbs in total. Her asthma is basically nonexistent now. Something to consider.

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