The term “DadBod” has been thrown around as both an excuse and a meme – sometimes one we love to hate. But it’s not just a hashtag, and it’s definitely not a punchline. It’s a body that’s been through the trenches of sleepless nights, marathon braai sessions, and Lego-related foot injuries. What if we told you that your DadBod could evolve — not into some impossible ideal, but into its best, strongest iteration? Enter DadBod 2.0, and the 12-week challenge that’s all about transforming strength on your terms.
Turning the DadBod Meme Into a Masterpiece
The DadBod is no joke. It’s lived experience in physical form. You’ve carried your kids (and their bags), survived sleep deprivation, and mastered the art of assembling flatpack furniture without losing your sanity. But somewhere along the way, society turned this badge of honour into a stereotype – and not it’s time to reclaim it. DadBod 2.0 isn’t about shame; it’s about really, truly owning your strength.
Planet Fitness and USN are teaming up to bring you the 12-week DadBod Challenge, designed to make fitness work for your life, not against it. This isn’t about chiselled abs (unless you’re into that). It’s about redefining strength, resilience, and what it means to thrive as a dad.
The Weight of Stereotypes
Before we get into the challenge, let’s unpack the baggage the term “DadBod” carries. Sure, it sounds playful, but it’s often used to pigeonhole dads as unfit, a little scruffy, or stuck in their ways. That stereotype can feel suffocating. It makes self-acceptance sound like settling, and progress seem out of reach.
At Planet Fitness, we’re flipping that narrative. The DadBod isn’t a “finished” product—it’s a work in progress. Think of it as a starting point, not a stopping point. With the right mindset and a community of support, your potential goes far beyond what any stereotype says you’re capable of.
It’s Time to Redefine Strength on Your Terms
Strength looks different for everyone. Maybe it’s being able to lift your kid onto your shoulders without breaking a sweat. Maybe it’s smashing your personal best in push-ups or just having more energy to tackle the day. The DadBod 2.0 isn’t about conforming to a made-up idea of what dads should be; it’s about balancing fitness with family life and finding joy in movement.
Dr. John Rusin, a leader in strength training, puts it perfectly: “Strength training isn’t just about aesthetics — it’s about creating a body that performs at its best.” Whether you’re chasing your toddler or carrying groceries for the entire family, functional strength matters.
The DadBod Challenge combines smart workouts, functional training, and practical nutritional advice to help you feel stronger, more energised, and confident — without taking hours away from your family.
Expert Advice to Keep You Moving
Jaco and Brad, known for their relatable takes on fitness for dads, swear by this simple principle: consistency over perfection. As Brad puts it, “It’s not about smashing every workout; it’s about showing up, even when life gets messy.” Their tips include:
- Focusing on compound movements like squats and deadlifts for maximum impact.
- Prioritising recovery (yes, that means sleep when you can get it).
- Building habits around family time, like park workouts with the kids.
USN’s nutritional advice adds another layer to the equation. Think high-quality protein shakes, meal planning hacks, and practical tips to fuel your body without overthinking it. Their team is here to make nutrition as easy as your morning coffee run.
Why the 12-Week DadBod Challenge Works
This challenge isn’t about crash diets or marathon gym sessions. It’s about real, sustainable changes that fit into your life. Over 12 weeks, you’ll:
- Learn workouts that maximise your results in minimal time.
- Get personalised coaching and access to tools that track your progress.
- Find a supportive community of dads who totally get what you’re going through.
Each week builds on the last, giving you a roadmap to feel stronger and more energised without sacrificing family time. And hey, it’s okay if you miss a day — this isn’t about perfection, it’s about progress.
It’s Your Move, Dad
So, are you ready to take the first step? The DadBod Challenge is all about transformation — on your terms. It’s about proving to yourself (and your family) that you’ve got what it takes to keep showing up, no matter what life throws at you. It’s time to redefine strength, resilience, and what it means to thrive as a dad.
