September Fitness for Dads
Written by: Lombe Mwansa
Published: 4 September 2023


By following a straightforward strategy and joining an accountability group for support you can achieve a healthier and stronger lifestyle while setting a positive example for your children.


Hey dads! September has arrived, and it’s the perfect opportunity to refocus on our fitness goals. With the kids back in school and our schedules getting busier, it can be challenging to make health a priority. However, remember that taking care of ourselves is not just for our benefit but also for the well-being of our families.


Please note that I am not a fitness professional. Before starting any new fitness or dietary program, it’s essential to consult with a healthcare provider or fitness expert, especially if you have any pre-existing medical conditions or concerns.

fitness dad with son

September Fitness Strategy

I want to share a simple yet effective strategy to help all you dads get stronger this September:

1. 🏋️‍♂️ Strength Train 3-4 Times Per Week

  • Strength training is the foundation of building muscle, revving up your metabolism, and preventing injuries. Aim to dedicate 2-3 sessions per week to full-body exercises like squats, lunges, push-ups, and planks. Begin with lighter weights to master proper form. For guidance on strength training exercises, check out resources like

2. 🚴‍♂️ Sneak In Cardio

  • Finding opportunities to increase your daily movement can make a significant difference. Incorporate activities like taking the stairs instead of the elevator, walking the dog, or playing actively with your kids. Aim for a total of 150 minutes of moderate cardio per week. Even short 10-15 minute sessions can accumulate over time and contribute to your overall fitness. Explore some cardio workout ideas on Men’s Health.

3. 🥗 Meal Prep On Sundays

  • Dedicate 60-90 minutes every Sunday to prepare healthy snacks and lunches for the week ahead. This proactive approach sets you up for success during those hectic days when schedules get crazy. Focus on incorporating lean proteins, plenty of vegetables, fruits, and whole grains into your meals. You can find meal prep tips and recipes on websites like EatingWell.

4. 🙅‍♂️ Just Say No To The Dad Bod

  • This September, make a solemn commitment to prioritize your health. Remember that your family needs a strong and healthy dad more than ever. You have the inner strength and determination to succeed in this endeavor – don’t doubt yourself! For motivation and inspiration, follow fitness influencers and communities on platforms like Instagram and Reddit’s Fitness Subreddit.

Hidden Surprises

There are many benefits to getting fit this September but here are 5 that sometimes go under the radar or get overlook because we are distracted by our shrinking waistline or numbers on the scale.

  1. Increased Energy Levels:
    When dads prioritize fitness in September, they often experience a boost in energy. This newfound vitality can help them keep up with their kids’ active lifestyles, whether it’s playing in the park or participating in family activities.
  2. Enhanced Mood and Stress Reduction:
    Regular exercise releases endorphins, which are natural mood lifters. Dads who shape up in September may find themselves better equipped to handle the stresses of daily life, resulting in a happier and more relaxed family environment.
  3. Improved Sleep Quality:
    Fitness can have a positive impact on sleep quality. Dads who commit to fitness in September may notice that they sleep better, wake up more refreshed, and are better prepared to tackle their daily responsibilities.
  4. Positive Role Modeling:
    Setting a healthy example for children is a hidden benefit of dads focusing on fitness. When kids see their dads making fitness a priority, they’re more likely to adopt healthy habits themselves, setting them on a path to lifelong wellness.
  5. Enhanced Family Bonding:
    Engaging in physical activities together, such as hiking, biking, or playing sports, can strengthen the bond between dads and their children. These shared experiences create lasting memories and promote a sense of togetherness within the family.

These hidden benefits not only improve the quality of life for dads but also have a ripple effect, positively influencing the entire family and now you know about them you can look out for them.

Give this September Strong Strategy a try and watch the positive changes unfold in your life. Remember, your health is an investment in yourself and your loved ones.

Let me know if you decide to take on this challenge, and feel free to share your progress with us. Here’s to an active and healthy month ahead for all the dads out there! 💪👨‍👧‍👦


Dads, September is your chance to shine, to be the strongest, healthiest version of yourself for your family. As you embark on this journey towards improved fitness, remember the hidden benefits – the increased energy, better mood, improved sleep, and the positive example you’re setting for your children. These are the treasures that come with prioritizing your health.

You’re not alone in this journey. Join our exclusive Facebook group where dads just like you are supporting each other, sharing tips, and celebrating their successes. Together, we’ll make September a month of transformation, strength, and well-being. Click the link below to join our community of dedicated dads on a mission to September Strong!

👉 Join our Facebook Group

Let’s make this September your healthiest one yet, and let’s do it together!

Share this post


Submit a Comment

Your email address will not be published. Required fields are marked *