22/06/2026
• How many of these can you pass dads?
Most dads train to look good. The best dads train to be capable.
1. Carry your kids upstairs without getting out of breath.
If you can’t do this you’re not as fit as you think. This is the baseline.
2. Get off the floor without using your hands.
You spend half your life on the floor with your kids. You should be able to get back up easily.
3. Sprint 100 metres without pulling something.
Dads should still be athletic enough to run, react and play without feeling fragile.
4. Run 1km in under 5 minutes.
You don’t need marathon endurance. But you should keep up with your kids without feeling wrecked.
5. Carry your child for 5 minutes without putting them down.
Whether they’re tired, upset or just want a cuddle, dad strength should be useful in the real world.
6. Do 50 push ups without stopping.
Relative strength and muscular endurance. Simple. Brutal. Effective.
7. Hold a plank for 2 minutes.
Your core protects your spine through long workdays, roughhousing and carrying kids around.
8. Deadlift 1.5x your bodyweight.
Being strong makes everyday dad life easier, from lifting toddlers to moving furniture.
9. Touch your toes with straight legs.
If you can’t move properly eventually you won’t lift properly. Stiff dads don’t stay active for long.
10. Carry your bodyweight for 60 seconds.
Grip, core, lungs, posture and mental toughness. Everything a dad needs in one brutal test.
Train to be built for life.
Save this and test yourself this week.
