Why I Work Out--Dad Strength Goals

You ever hear the quote: “One day you’ll put your child down, and it’ll be the last time you ever pick them up”?

That one hits me hard.

The older I get, the more I realize just how important my physical health is—not just for me, but for the people I love.

When I was younger, I was always a little bigger, always self-conscious about it. In my 20s, I decided to “fix it.” I went all in—boxing, dieting, pushing my body past its limits. I lost about 50 pounds in eight months. My diet was strict, my workouts relentless. And yes, I looked better… but I paid for it. I hurt myself, I burned out, and when I couldn’t keep up with the pace or the diet, the weight came back.

Now that I’m a father, the reason I work out is completely different. Sure, I still care about how I look—but mostly because I want my son to see a dad who’s confident and has a healthy relationship with food and his body. That matters. I want him to grow up with a healthier perspective than I did, and that starts with the example I set.

But here’s the biggest reason: I want to be able to pick up my son for as long as possible.

Maybe he won’t like it. Maybe he’ll roll his eyes, or think he’s “too big” for dad to carry. But my goal? I want to scoop him up when he’s 30 the same way I carry him now at six. I want to wrestle, play, and chase him into his teens. And if I’m blessed with grandkids, I want to be strong enough to play with them too.

That’s why I work out today—to be healthier, stronger, and to feel better. Looking good was the reason in my 20s. But the reason I keep going now? It’s much deeper.

A Few Things I’ve Learned Along the Way

I’m not a fitness expert, but I’ve spent years struggling with weight, reading, learning, and trying things out. Here are a few lessons that have really helped me stay on track:

1. Build a habit. Motivation is unreliable. Habits will carry you through the days you don’t feel like doing anything.

2. You can’t outwork a bad diet. Running off a pint of ice cream doesn’t work. Food matters more than we like to admit.

3. Muscle burns fat. The more muscle you have, the more your body naturally burns. So, yes—lift weights.

4. Walk 10,000 steps a day. It’s cliché, but it works. Movement adds up.

5. Find what you enjoy. Hate the gym? Don’t force it. Love Brazilian Jiu-Jitsu? Then train BJJ. If you enjoy it, you’ll keep doing it.

6. Eat protein. It keeps you full, reduces overeating, and helps build muscle.

I’ll never claim to have all the answers. But I’ve found what works for me—and more importantly, why it matters.

At the end of the day, I don’t work out just to look better. I work out because I want to carry my son for as long as I can.

If you found this helpful and want more practical tips for navigating the early years of fatherhood, my book She Doesn’t Hate You. You Just Don’t Matter dives deeper into these lessons—and a few you won’t find anywhere else. You can check it out here