SEN Dads' Guide to Managing Gym Time
Balancing fitness goals with parenting responsibilities can be challenging for any dad, but when you’re raising children with additional needs, the journey often requires a unique level of flexibility, patience, and resilience. As a dad of twin boys on the autism spectrum, I understand these frustrations deeply. My boys are now eight, and over the years, I’ve navigated countless challenges to find a routine that balances my own health with the demands of family life. Here’s how you can optimise your gym training time while ensuring you’re present and available for your family.
How to Exercise as a Working Dad
The question of how to fit in regular workouts as a working dad is all too familiar. Between work and home life, the hours in the day can feel incredibly limited. My advice? Approach exercise as a necessity, not an indulgence. It’s important not just for your physical health but for the mental resilience needed to support your children effectively.
The StrongDad Program offers structured, time-efficient workouts specifically designed for busy fathers like us. These routines allow you to focus on core areas in shorter bursts, making it feasible to maintain fitness without taking away from family time.
Planning your workouts at the start of each week and setting them as non-negotiable can be game-changing. This small shift in mindset helps you stay consistent, even on the most challenging days.
How Do You Fit in Exercise When Working Full-Time with Kids?
It’s not easy, especially with kids who may need more structured support and attention. My strategy has always been to build flexibility into my schedule. Early mornings and late evenings are prime times for workouts because my boys are either asleep or winding down, which means fewer interruptions.
If a full-length session isn’t feasible, split your workouts into shorter blocks throughout the day. For instance, a 15-minute cardio session before work and a strength routine after dinner can be just as effective as a single long workout. If you need extra guidance or support, online coaching can be incredibly useful, helping you to make the most of the time you do have and keeping you on track.
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How to Find Time to Exercise with 2 Kids
Managing time effectively is key, especially with two kids. Here are some strategies that have worked well for me:
Set Up a Home Gym: If getting to the gym isn’t always practical, consider setting up a small workout space at home. Basic equipment like resistance bands, dumbbells, or kettlebells allows for a solid workout without leaving the house. My boys have gotten used to seeing me exercise, and sometimes they even join in—creating a family-friendly atmosphere around fitness.
Combine Family Activities with Exercise: Physical activities like hiking, cycling, or even a walk in the park can give you both a workout and quality time with your children. This approach is a win-win for everyone involved.
Prioritise High-Intensity Workouts: High-Intensity Interval Training (HIIT) can be completed in under 30 minutes and provides a challenging, effective workout. These short, intense sessions are perfect for busy dads, letting you achieve meaningful results in minimal time. I advise using kettlebells if time and space is tight.
How to Go to the Gym When You Have a Toddler
Getting to the gym with young children in tow, particularly toddlers, can be a big hurdle. Here are some strategies that have worked for me:
Schedule Workouts Around Your Children’s Routines: If your kids have consistent routines, such as regular nap or school times, use these windows for a workout. I often scheduled my workouts during quiet periods in my boys’ day, which allowed me to focus without too many distractions.
Look for Gyms with Childcare: Some gyms offer childcare services, giving you peace of mind while you work out. Check with your local gym to see if this option is available.
Build Family Exercise Habits: When possible, consider finding family-friendly gyms that allow children to safely play while you exercise. This can help normalise fitness as a family habit and serve as a positive example for your kids. Many smaller independent gyms may allow you to bring your kids.
Join a 24-Hour Gym: As mental as this sounds... Hear me out...
I was often awake for hours trying to get the boys back to sleep. Often at 2 or 3am. By that point I was stressed and awake. Often I would slip into my gym gear and go to my local club that had 24hr access. Not Ideal I know, but an option if it works for you.
Staying Consistent and Motivated
Consistency is the cornerstone of any fitness journey, especially when balancing it with the unique needs of your children. When your days are full of responsibilities, it’s easy to let exercise fall by the wayside. Programmes like The StrongDad Program are designed to fit seamlessly into a dad’s life, offering structured routines that maximise efficiency.
Remember, even if your workouts don’t look traditional or take place in a gym every time, the important thing is sticking to a regular pattern. Balancing family and fitness as a dad of children with additional needs isn’t always easy, but with planning, a bit of creativity, and the right support, you can ensure your health remains a priority—benefiting both you and your family.