Top 10 Strength Training Exercises for Dads Over 35

Let’s face it—once you hit 35, your body starts playing tricks on you. One day you’re chasing your kid through the park like a Marvel superhero, and the next you’re Googling “why does my back hurt when I sneeze.” Aging is a real character builder.

But here’s the good news. You don’t need to train like a Navy SEAL to feel strong, energized, and confident again. Strength training—done right—can seriously change the game. Not just for your physique, but for your energy, posture, testosterone levels, and that sneaky metabolism that’s been quietly slowing down.

I’ve been there. Woke up one morning, looked in the mirror, and thought, “Huh… I don’t remember ordering this dad bod.” And I wasn’t even mad. Just confused. So I started lifting again. Slowly. Smartly. And with exercises that respect my age, my joints, and my limited free time between diaper duty and email overload.

Ready to start your comeback? Here’s a list of the top 10 strength training exercises for dads over 35, with a mix of functionality, power, and just enough burn to make you feel alive.

1. Deadlifts

Deadlifts are the king of strength training. If you only had time for one move—this would be it. It works your glutes, hamstrings, back, core, and grip.

But let me say this loud and clear: form matters more than ego. You’re not trying to break records. You’re trying to stay injury-free so you can throw your kid in the air without pulling your spine out of alignment.

Start with light weight. Focus on posture. Tight core, flat back, and controlled movement. No jerking. No swinging. And absolutely no showing off unless you’ve had chiropractic clearance.

2. Goblet Squats

Barbell squats are great, but goblet squats are underrated. Holding a dumbbell or kettlebell in front of your chest forces your core to engage while keeping your spine upright.

The best part? It’s way easier on your knees and back. Plus, it’s a killer leg workout—quads, glutes, hamstrings—all get hit hard.

And it’s simple. No need for a squat rack. No intimidation. Just grab a weight and squat like you’re sitting on the world’s tiniest invisible couch.

Also, don’t be surprised if your kids start copying you. Mine calls them “potato squats.” No idea why.

3. Push-Ups

Ah yes, the classic. Old school. No equipment. No excuses.

Push-ups still deserve a place in your dad-strength program. They target your chest, triceps, shoulders, and core. But here’s the trick—do them right.

That means no sagging hips, no half reps, and no counting reps with each grunt. Keep it tight and clean. If regular push-ups get too easy (humble brag?), elevate your feet or try diamond push-ups to spice things up.

And yes, it’s okay to collapse dramatically at the end of a set. We’ve all been there.

4. Dumbbell Rows

You want to build a strong back? Rows are essential. They fix posture, balance out your chest work, and help you look like you actually lift.

One-arm dumbbell rows are especially good because they work your core too. As you pull, you also stabilize—which helps protect your lower back during daily tasks (like lifting your child’s monster-sized backpack).

Make sure you squeeze at the top. If you’re just throwing the weight around, you’re cheating yourself. And nobody likes a lazy dad rower.

5. Kettlebell Swings

Cardio meets power. This one hits your posterior chain—glutes, hamstrings, and lower back—while also getting your heart rate up.

But technique is crucial here. The movement is a hinge, not a squat. Power comes from your hips, not your arms.

Do it wrong, and your lower back will file a complaint. Do it right, and you’ll feel like Thor swinging Mjölnir.

Just, you know, without the cape. Or the hammer. Or the jawline.

6. Planks (with Variations)

Core strength isn’t about six-packs. It’s about stability, injury prevention, and the ability to carry all the grocery bags in one trip. Like a boss.

Start with the classic forearm plank. Once that’s easy, add side planks, plank taps, or even shoulder taps to challenge your balance and coordination.

If you start shaking—good. That’s your muscles working. Or your soul escaping your body. Either way, it’s progress.

7. Incline Dumbbell Press

The incline press hits your upper chest and shoulders while keeping your joints safer than a flat barbell press.

Grab two dumbbells, lie on a bench with a slight incline, and press slowly with control. No bouncing. No sudden jerks. And no mirror flexing until after the workout.

Your shoulders will thank you. And so will your t-shirts—they’ll fit just a bit tighter in the right places.

8. Split Squats (aka Bulgarian Split Squats)

Let’s get something out of the way: these are brutal. But they’re effective.

This single-leg move builds balance, stability, and raw leg strength. It also reveals which leg is secretly weaker—and spoiler alert—it’s probably your “good” leg.

You’ll hate them while doing them. You’ll respect them when you stand up without groaning the next morning.

Also, try not to fall over. That’s just embarrassing in front of your kids.

9. Chin-Ups or Assisted Pull-Ups

Pulling your bodyweight up is a full-body test of strength, especially for your back and biceps.

Can’t do a full one yet? No shame in that. Use resistance bands, an assisted machine, or jump into a partial rep. Just keep practicing.

Every dad deserves to do a clean chin-up at least once. It’s like a rite of passage. Almost as important as knowing how to grill a steak without Googling it.

10. Farmer’s Carries

Grab a pair of heavy dumbbells or kettlebells and walk. That’s it. But don’t underestimate this move.

It builds grip strength, core endurance, shoulder stability, and mental toughness. All while mimicking the real-life “carry everything in from the car in one trip” maneuver.

Keep your posture tall. Shoulders back. Core tight. And walk like you’re late to a dad meeting.

Also—avoid dropping the weights on your toes. Been there, cried quietly.

Bonus: Weekly Dad Strength Circuit

To make things easy (because who has time to overthink gym plans?), here’s a quick weekly workout structure you can follow:

Day 1: Push Day

• Incline Dumbbell Press

• Push-Ups

• Dumbbell Shoulder Press

• Plank Taps

Day 2: Pull Day

• Dumbbell Rows

• Chin-Ups or Assisted Pull-Ups

• Farmer’s Carries

• Side Planks

Day 3: Leg Day

• Deadlifts

• Goblet Squats

• Split Squats

• Kettlebell Swings

Day 4: Rest or Light Cardio

Repeat or mix it up. The key is consistency, not perfection.

Conclusion: You’re Not Too Old, You’re Just Undertrained

Look, being over 35 doesn’t mean you’re out of the game. It just means you’ve got to play smarter.

You don’t recover like a 22-year-old. You probably don’t have 90 minutes a day to train either. But with the right approach, you can get stronger, leaner, and more athletic than you’ve been in years.

And your kids? They’ll notice. Mine once said, “Daddy, you have muscles now.” That’s a better compliment than any gym bro ever gave me. Speaking of gyms, check our this guide how to build muscle without a gym membership.

So, pick 3–4 of these exercises and start today. Keep it simple. Keep it safe. And if all else fails—at least your grocery bags will feel lighter.

Last tip? Don’t try Bulgarian split squats right after taco night. You’ve been warned.