Staying on top of your fitness after 30 can prove tough: busy family, work and social lives can all take time and energy away from your goals, making daily workouts seem impossible. But coach Pearse McNerney, who runs the @pearse_thealphadad account, argues that it doesn't have to be this way.
He recommends a simple three-day-a-week workout routine to help dads stay on top of their training without having to spend all their time in the gym. It's a routine that focuses on full-body sessions and compound movements, targeting each muscle group as frequently as possible. Plus, it should only take between 45 and 60 minutes.
When getting started with this programme, McNerney suggests taking the first two weeks to learn the movements, choosing slightly lighter weights to ensure you don't ego-lift; using the third and fourth weeks to try and add a rep or two before increasing the weight; and then, in the fifth week, if you've reached the top of the rep range, adding 2.5-5kg before restarting the process.
'That’s progressive overload,' he says. 'That’s how you build real strength and muscle after 35. Not random hard sessions. Planned progression. You’re not training to live in the gym – you’re training to have more energy for your family, to carry your kids without your back giving out, to keep up with them on the pitch, and to still be strong when they’re older. That's the real goal.'
The 3-Day Training Split
Workout 1
A. Back Squat x 3 sets of 5-8 reps
B. Dumbbell Bench Press x 3 sets of 8-12 reps
C. Chest-Supported Row x 3 sets of 8-12 reps
D. Dumbbell Romanian Deadlift x 3 sets of 8-10 reps
E. Dumbbell Lateral Raise x 3 sets of 12-15 reps
F. Plank x 3 sets of 45-60 secs
Workout 2
A. Trap Bar Deadlift x 3 sets of 5-8 reps
B. Incline Dumbbell Press x 3 sets of 8-12 reps
C. Lat Pulldown x 3 sets of 8-12 reps
D. Bulgarian Split Squat x 3 sets of 8-10 reps each leg
E. Face Pull x 3 sets of 12-15 reps
F. Farmer’s Carry x 3 sets of 30-40m
What to read next
Workout 3
A. Leg Press x 3 sets of 8-10 reps
B. Dumbbell Shoulder Press x 3 sets of 8-12 reps
C. Seated Cable Row x 3 sets of 8-12 reps
D. Barbell Hip Thrust x 3 sets of 8-12 reps
E. Walking Lunge x 3 sets of 10 reps each leg
F. Dead Bug x 3 sets of 10-12 reps each side
Why it Works
Overall, the three workouts cover the three main movement patterns: the squat, deadlift and bench press. These exercises form a strong base from which to build strength, with compound movements helping to keep things efficient by targeting as many muscle groups as possible with as little work as necessary.
In just 18 exercises, every major muscle group receives direct volume, while there's a secondary stimulus for the likes of the calves, biceps and triceps. For example, despite there being no bicep curls, chest-supported rows, lat pulldowns, seated cable rows and even farmer's carries will all provide some stimulus for the arms. The same is true for the triceps – and if you feel like you want some more specific volume, it's easy to add a set or two of curls or pushdowns to the end of workouts.
And while there are lots of compound movements, each workout includes some useful accessory work for the shoulders, hamstrings, glutes and core. This helps round out the physique without adding too much additional stress to the body.
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Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_
