Father and Son Workouts: Build a Bond and Get Fit Together!

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

father and son workouts
Working out and focusing on your fitness is even more satisfying when you can share this healthy lifestyle with your family.

Father and son workouts are a great way to spend time with your son and for both of you to be proactive in improving your health.

Plus, you can show your son his old man still has it!

Maybe your son is already a star athlete in school. Or perhaps you want to motivate your kids to add more physical activity into their lives.

Either way, there are a number of father and son workouts that can have you competing with your son and pushing each other to improve your fitness levels.

Combine family time and fitness with the father and son workouts below!

Get the whole family involved with this fun backyard workout!

The Importance of Exercise During Adolescence

Not only is working out with your son a great way to enrich your relationship, but it will also have numerous health benefits for your son.

Physical activity in adolescents will help build muscular strength, cardiovascular fitness, cognition, mood, and sleep.

And you are sure to reap these benefits as well!

Introducing your sons to exercise at a young age will motivate them to continue these healthy habits into their adult years.

This is especially true when they see you enjoying these father and son workouts with them.

And when your son sees how these exercise routines have kept their “old man” fit and healthy, they will want to carry these habits into their adult years.

See the programs 38,000 guys over 40 are using to get results like these

Father and Son Workouts You'll Both Enjoy!

It is always more fun to work out when you enjoy the exercises that you are doing.

This is true for your son as well!

Studies show that motivation for exercise in adolescents may be enhanced when adolescents participate in activities that they find enjoyable.

Plus, it is a lot easier to convince your son to work out if they see it as a fun activity instead of a chore or a necessity.

See the program 38,000 guys over 40 are using to get results like these

The 5 Best Father and Son Workouts

Shoot Some Hoops

A pick-up basketball game is a great cardio workout if you have a basketball hoop in the driveway or a park nearby.

It can be a fun one-on-one competition between father and son.

Or you can play different shooting games to test your technical skills.

Basketball is an excellent full-body workout and helps build strength and endurance.

Defense and rebounding will develop deltoids, traps, lower back, and core muscles, and running and jumping will improve cardiovascular fitness and build strong leg muscles.

Neighborhood or Park Runs

Get in shape by running right alongside your son!

Studies have shown that runners experience an increase in performance when training with others.

Running with your son can benefit both you and your son's cardiovascular fitness and improve your run times!

You can choose a distance and go for a nice easy jog.

Or you can add some friendly competitive sprint intervals to increase the intensity.

You can even enter a local 5K or 10K run and make it a fun competition among the whole family!

Bike Rides

Group bike rides are a great way to stay in shape.

You and your son can go out on a ride with just the two of you, or join a club ride if you live in an area that offers these.

Studies have found that when working out, people tend to push harder when exercising with those with a higher fitness level.

For example, in one study, 91 college students were randomly assigned to one of three conditions: biking alone, biking with a high fitness training partner, or biking with someone of lower fitness.

All participants were instructed to complete minutes of exercise at 60-70% of their maximum target heart rate.

Results indicated that participants in the high fit condition exercised harder than those in the low fit condition.

Weight Lifting/Resistance Training

Lifting weights is a great way to build on your father-son relationship while building strength and gaining muscle.

By having your son by your side, you can make sure that both of you are using the correct form throughout every exercise.

And you can motivate each other to finish out that last rep.

Let’s face it, it’s a lot easier to finish that final rep when you have someone pushing you and spotting you on your last chest press.

Father and son weight training workouts should also involve variety!

A study in the Journal of Strength and Conditioning Research found that increasing the variety of exercise equipment available to children and adults increased their exercise participation and enjoyment of that exercise without altering their perceived exertion.

If you are at home and don’t have access to free weights, you can still get an awesome resistance training workout by doing bodyweight exercises or using resistance bands.

For example, bodyweight squats, lunges, and push-ups are just a few bodyweight exercises you can do together with your son that will build serious muscle and improve your strength.

Interval Training

Interval training is another activity you can do with your son that will build both cardiovascular endurance and muscular strength.

It can be fun to set up stations to do specific high-intensity exercises and then switch off with your son.

For example, you can do a circuit of intervals with 30 seconds on, followed by 30 seconds of rest.

This can include exercises like push-ups, jump squats, lunges, and burpees.

You can have your rest interval while your son is doing his exercise interval.

That way, you can monitor each other’s form and motivate each other to give their full effort throughout the entire 30 seconds.

You can even make it a fun competition and count the number of reps each of you is able to perform during your intervals and try to best one another.

This will ensure a hard workout with maximum fitness benefits.

See the program 38,000 guys over 40 are using to get results like these

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on father and son workouts.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

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