Humans were built to move weight. Long before gyms and kettlebells, we carried survival on our backs: food, firewood, and the occasional unlucky animal we chased down. That’s what Dr. Andrew Huberman and author Michael Easter dig into when they talk about rucking—walking with weight. It’s a forgotten superpower still hardwired into our DNA.

Running gets all the attention, but carrying weight does something special. It fires up your heart like cardio while also building the kind of functional strength that lasts. Adding a weighted backpack can burn more calories per mile than walking or running alone. It’s also one of the best ways to get outside, clear your head, and train without beating up your joints.

Studies on backcountry hunters show just how effective it is. They drop fat while keeping muscle; the kind of slow-burn transformation that sticks. The reason is simple: rucking hits nearly every major muscle group while forcing your body to adapt to real-world load. It’s primal fitness done right.

If you’re starting out, go light. Women should begin with 5 to 20 pounds. Men should start with 10 to 30. Build from there by adding weight or distance each week.

Keep it under 50 pounds or one-third of your body weight to stay in the safe zone.

Rucking also pairs well with running. It strengthens your stabilizers, improves efficiency, and reduces injury risk. And just like in life or work, the hardest part is getting started. Once you push through that early resistance, the rhythm takes over.

Watch Michael Easter and Dr. Andrew Huberman explain why rucking might be the most underrated way to get lean and strong

Strap on a pack, hit the trail, and carry something heavy. Your ancestors did it to survive; you can do it to thrive.

Inspired by Dr. Andrew Huberman and Michael Easter’s conversation on rucking, weight loss, and strength. © Original content and research by Michael Easter and Andrew Huberman, PhD. Watch the full episode on YouTube.

If you’ve ever bent down to tie your shoes and heard your back whisper “don’t do that again,” this one’s for you.

Tom Merrick — better known as The Bodyweight Warrior on YouTube — built one of the most popular flexibility videos on the internet. Over 20 million people have followed along with his 15-minute full-body stretching routine, and for good reason: it actually works.

This isn’t yoga. It’s not fancy. It’s just smart, simple mobility training for people who want to move and feel better without spending an hour doing it.

Here’s what it covers:

  • Neck & Shoulders: Gentle side leans, assisted neck stretches, and shoulder extension reaches to unlock upper-body tension.

  • Chest & Lats: Deep chest openers and lats stretches that counteract all that desk time.

  • Back & Hips: Child’s pose, rocking twists, and hip stretches that release pressure through your spine and lower body.

  • Glutes & Legs: Cross-leg pulls, squats, and pike stretches to hit the hamstrings, glutes, and hip flexors.

  • Final Flow: Frog pose and side lunges to finish with deep adductor and groin work.

“You don’t need to be flexible to start — you get flexible by starting.” — Tom Merrick

A big part of Merrick’s method is breathing through discomfort, not forcing it. Each stretch builds into the next, creating a flow that hits every major muscle group in just 15 minutes. You can even grab his free downloadable PDF guide from the video description to keep it going offline.

Watch the full routine: 15-Minute Beginner Flexibility Routine by Tom Merrick

Inspired by Tom Merrick’s Bodyweight Warrior channel, which has helped millions build real-world strength and flexibility through simple, body-based training.

Leading by Example Starts with You

As dads, we often talk about leading by example. But what if the best way to teach resilience, discipline, and self-care to your kids isn’t through your words but your actions? That’s where fitness comes in.

Whether you’re hitting the gym, going for a jog, or chasing your kids around the backyard, your kids are paying attention. And every step, lift, or squat you take shows them what it means to prioritize health, embrace challenges, and take care of yourself.

Here’s why your workouts matter more than you might think—and how they leave a lasting impact on your kids.

Why It’s Important for Your Kids to See You Move

They Learn by Watching

Kids are like tiny mirrors—what you do, they’ll mimic. If you show them that exercise is a natural, positive part of life, they’ll be more likely to build those habits themselves.

  • Normalizing Fitness: Exercise becomes something they expect to see, not a chore reserved for New Year’s resolutions.
  • Teaching Consistency: Whether it’s a daily run or a quick yoga session, showing up for your workouts teaches them the value of commitment.

It Creates a Ripple Effect

When you make fitness a priority, it’s not just you who benefits—it changes the tone for your entire family.

  • Active parents inspire active kids.
  • Fitness often leads to healthier food choices.
  • Exercise together builds stronger family bonds.

My 7-year old getting after it on the rower

What They’re Really Learning From Your Workouts

Resilience Is Built in the Struggle

When your kids see you tackle a tough workout—or even fail and try again—they learn that growth comes from effort. Whether it’s pushing through a long run or learning a new skill at the gym, you’re modeling how to handle challenges head-on.

Consistency and Discipline Win

You don’t have to be a fitness guru to teach consistency. Just showing up, whether for a 10-minute stretch or a 30-minute sweat session, plants the seeds of discipline.

Mindset Matters

Fitness isn’t just physical; it’s mental. Your kids will notice how exercise boosts your mood and energy, teaching them that movement is about feeling good as much as looking good.

Making Fitness a Family Thing

How to Get Your Kids Involved

  • Play Together: Whether it’s shooting hoops, going for a hike, or a good old-fashioned game of tag, active play is a workout in disguise.
  • Set Shared Goals: Sign up for a family-friendly fun run or set weekly activity challenges.
  • Make It Fun: Create backyard obstacle courses or fitness scavenger hunts for an adventurous twist.

Celebrate the Wins

When your kids join you, make it about the experience, not performance. Acknowledge their effort with high-fives and celebrate the small victories.

Overcoming the Excuses

No Time? No Problem

  • Squeeze in micro workouts (10–15 minutes still counts).
  • Work out where your kids can see you—living room yoga or a garage workout fits perfectly into dad life.

Guilt-Free Workouts

It’s easy to feel bad about carving out time for yourself, but remember: your health is your family’s future. A healthier, happier you means more energy and presence for your kids.

Building a Legacy of Health

The hikes you take, the backyard soccer games, the morning runs—they’re more than workouts. They’re memories, lessons, and traditions. When your kids see you prioritize your health, they’re learning to value their own.

So the next time you lace up your sneakers, remember: it’s not just for you. It’s for them too.

We asked the Dad Day crew to get real about their biggest fitness challenges and nearly 300 dads opened up.

The results? Painfully relatable.

Here’s the breakdown:

  • 38% can’t find the time

  • 29% struggle with consistency

  • 20% battle motivation

  • 4% are sidelined by injuries

  • 5% say they’re dialed in

But the numbers only tell half the story. The real gold was in the comments.

“Working 12+ hours a day to provide for my family. Hard to find the time,” one dad shared.

Another, fresh off welcoming his first baby, said:

“I’m trying to carve out time to work out while making sure my wife can rest and recover.”

Then there’s the motivation side — a story most of us could tell:

“I bought a rowing machine, used it for a few weeks, and haven’t touched it since. Same story with a lot of things, not just exercise.”

And the small wins (and laughs) we all get:

“I used to sit in my car outside the gym watching Netflix. So I canceled the membership and bought a pull-up bar. Now I just walk past it on the doorframe — but hey, at least I’m not watching as much Netflix.”

Here’s the truth bomb:
When nearly 40% of dads can’t find time and another 30% can’t stay consistent, it’s clear — we’re all fighting the same battle.

Maybe knowing that makes those 5 a.m. workouts or living-room pushups between Bluey episodes a little easier to stomach. Because for dads, success isn’t about getting shredded. It’s about showing up — when you can, with what you’ve got.

Keep grinding, fellas. 👊

More real-life fitness content coming soon — built for dads, not influencers.