In partnership with
Most dads think they need a 90-minute block to “really” work out. So they wait for Saturday. Then Saturday gets eaten by soccer, the Costco run, and a nap you earned. Another week, zero lifts.
Here’s the unlock: three 30-minute sessions beat one 90-minute grind every time. Same total time. Better results. Muscle grows from frequency — three signals a week tells your body “keep this,” where one long session it half-forgets by Wednesday.
And 30 minutes is findable. 90 isn’t. That’s the whole trick.
Move 1: Body — Run a 25-minute full-body lift, three days a week.
Pick five moves: squat, push, pull, hinge, carry. Three sets each, short rest. You’ll cover your whole body before the timer beeps. It’s the difference between paying your mortgage in three calm installments versus one balloon payment you keep dodging.
Move 2: Fuel — Stack the session onto something you already do.
Don’t “find time.” Steal it. Lift before your shower instead of after. Knock it out in the 30 minutes the kids watch their show. Do it the second you walk in from work, before you sit down — because once you sit down, it’s over and we both know it.
Move 3: Mind — Put the three sessions in your calendar like meetings.
Monday, Wednesday, Friday. 6:30 AM or 12:30 PM — whatever’s actually real for you. An appointment you can see is one you keep. A vague plan to “work out more” is one you negotiate away by Tuesday. Treat it like a call with your boss. You wouldn’t ghost that.
The takeaway: You don’t need more time to get strong. You need smaller, more frequent doses of it. Three half-hours your body will actually thank you for.
What’s the lift you crushed in your 20s that you’re scared to do now?
Know a dad who’s “too busy” to train? Send him this. Busy isn’t the problem. Block size is.
Rootin’ for ya,
Jason from Dad OS
The AI Work Handbook That Cuts Your Workday in Half
The 8-hour workday is becoming a 4-hour workday for people who know how to use AI.
Everyone else is still catching up.
This AI work playbook shows you exactly how to cut your work hours in half using AI.
Sign up for Superhuman AI and get:
50+ step-by-step AI tutorials to cut your workload in half — covering every part of your workday, from emails to strategy, used by 1M+ professionals at Google, Microsoft, and NASA
Superhuman AI newsletter (4 min daily) so you keep discovering new AI tools and skills to stay ahead in your career — the playbook is just the start