Becoming a dad is amazing—but it can shake up your routine, energy, and identity.
The workouts you once did without thinking now feel hard to justify. You’re tired, stretched thin, and the things that used to make you feel like yourself—movement, sport, strength—start to slip.
I’ve lived it.
As a physiotherapist, strength coach, and father of two, I thought I was prepared. But fatherhood completely disrupted my sleep, stress levels, and physical health. In this post, I’ll share three ways personal training helped me through that transition—and how it can help other new dads too.
1. Personal Training was Part of Rebalancing My Life
After our second child was born, I was waking up nightly and struggling to fall back asleep. Eventually, 6 months after the baby was sleeping through the night, I still wasn’t, and I knew something was wrong.
It wasn’t sleep disruption—it was stress.
I began tracking my heart rate variability (HRV) using tools like the Oura Ring and Polar HR strap. What I saw was shocking: my nervous system was maxed out, running on adrenaline day and night.
This chapter taught me something important:
Being healthy and strong as a dad is different. It’s not about PRs. It’s about longevity, energy, and showing up—day after day—in a way that respects what your body can handle.
I always had a positive relationship with exercise, but now I learned that sometimes if I did too much, I just couldn’t keep up. I’d get sick after an intense workout, or when trying to push from 2 sessions a week to 3.
Until I started working with a coach. My coach helped me train with intent, adapt when needed, and stay consistent through the chaos of early parenthood.
Working with a coach and an individualized approach turned exercise from another stressor into part of the solution.
2. Personal Training Helped Me Emerge From A Cycle of Pain and Injury
Let’s be honest—being a dad is demanding. Sleep drops. Stress climbs. And workouts? Often pushed to the back burner.
Here’s what we see all the time at Lift Clinic:
- Formerly active dads jump back into a game, tournament, workout – or an aggressive game of tag or soccer with their kids!
- Their body feels stiff, slow, and underprepared, they’re tired, but they push through.
- Then boom—Achilles tear, calf strain, pulled hammy, back tweak, or something worse.
That’s often when we see dads walk through our doors for physiotherapy, chiropractic, or registered massage therapy.
Well I’m a physio – this wasn’t going to happen to me – right? Wrong.
Bring on the Injuries.
Through this extended period of stress, I lost strength and battled chronic issues—elbows, back, hips pains and a series of acute injuries – concussion, knee ligament tear, even a big toe dislocation. The stress and chronic lack of sleep we discussed earlier was probably the biggest driver
I wasn’t inactive. I did mobility work, yoga, walks, jogs, biking and strength training when I could fit it in. But I was missing three things:
- Explosive movement
- Versatile, progressive strength training
- True consistency
That’s where personal training changed the game.
- My coach challenged me with movements I wouldn’t choose for myself
- If I was tired or sore, we pivoted to still make it productive
I had a weekly anchor in my schedule that helped me train—not just “work out”
Having a coach gave me the structure I needed to rebuild strength, move better, and stay injury-free.
3. It Helped My Partner and I Prioritize Wellness Together
If I could sit down with every new dad, I’d say this:
“This phase will challenge your identity more than you expect.”
You’ll wrestle with guilt, time, and shifting roles. That’s normal. But it’s also why you and your partner need to talk early about how you’ll both stay active and well.
Ask each other:
- What did our parents model about movement?
- What do we want to do differently?
- How can we make space for each other to recharge?
For many couples—including us—personal training became a simple, sustainable anchor.
- It gave my partner a safe space to rebuild strength and confidence postpartum
- It gave me a way to reconnect with my athletic identity
And most importantly, it gave both of us structure and support when we needed it most
“Wellness isn’t selfish. It’s part of showing up for your family.”
A strong, active parent is a better parent—and a better partner.
In our case, working with a coach gave each of us something we weren’t getting anywhere else—time to focus on ourselves, with structure and support.
4. Personal Training Helped Me to Re-Explore Strength Training in My New Reality
Fatherhood shifts your goals. For many dads, success shifts to being about longevity, participation, and the opportunity to stay active for life.
It’s not about chasing PRs—it’s about having the mobility, strength, and resilience to show up daily, without breaking down.
You may not hit the same sprint times or max lifts. That’s okay. This stage is about consistency, adaptability, and training with purpose—not ego. Know when to push hard and when to pull back.
For me, personal training provided a chance to rebuild movement quality, address long-standing imbalances, and reconnect with strength training in a way that worked for my body and my life.
Even with my clinical background, I chose to work with a coach—and, at times, with physio and chiro—to stay on track and problem-solve opportunities to improve my movement.
Here’s what I’d encourage any dad to reflect on:
- Am I moving enough?
- Am I training smart—not just hard?
- Is this helping me feel and live better?
Keep chipping away. Be flexible. Involve experts when you can. And be proud of what you’re doing—even when it doesn’t look like your old training life.
Personal training became a tool for growth—in re-defining my strength training mindset.
Build the Dad Strength You Actually Need—With Support That Fits Your Life
Fatherhood changes your energy, your priorities, and your schedule. But you don’t have to figure it out alone.
Lift for Life is our adult personal and partner training program—built to help busy, proactive adults:
- Move better
- Stay strong
- Feel like themselves again
What to expect:
- A weekly session that fits your life
- A coach who knows your goals
- A plan that adapts with you—week by week
You don’t need to train like your former self to move like your future self. But you need to train, and train smart.
Even one 60-minute session a week—combined with short daily movement—can shift how you feel, perform, and recover.
This Father’s Day, book a complimentary training consult.
Meet with a Lift Clinic strength coach to explore how we can help you:
- Build a sustainable routine
- Focus on mobility, strength, plyometrics and consistency
- Stay active—for your family and for yourself
Come solo, with your partner, or bring a friend. We’ll meet you where you’re at—and coach you toward where you want to be.
Book your complimentary training consult
Know a dad who needs this? Share this post and start strong—together.
– Written by Travis Dodds, Dad, Physiotherapist, and Founder at Lift Clinic
Need support?
Book a physiotherapy assessment, Clinical Pilates session, or complimentary training consult today!
