StrongDAD · 12 weeks at home
Strong for them. Fit for life.
30 minutes, 3 times a week.
A 12-week home strength program for dads who want to keep up with their kids, stay healthy for the long haul and feel good in their own skin, without stealing time from family or work.
30 MIN3× A WEEK15-MIN FALLBACK
Start StrongDad → Free: 7-Day Dad Kickstart“The sessions are challenging and i leave feeling positive and full of energy.”
Your coach
StrongDad is coached by David. He’s a busy dad of 3 young boys, so he gets it.
Exercise science · Clinical exercise physiology
You don’t need more motivation. You need a plan.
You’re not lazy.
You just don’t know what to do, or where to start.
You can’t tell if it’s working.
And nobody checks on you.
StrongDad fixes all four.
“I don’t know what to do.”
Done for you
Every 30-minute workout is planned.
Your food target works with family dinners.
“I don’t know where to start.”
Know exactly where to start
Fill in a short form.
Tell us your gear.
Do a quick test.
Then start.
“I’m guessing every time I train.”
No guesswork
Your plan is based on science.
Beat your target, and it gets a bit harder.
Every workout builds on the last.
“Nobody notices if I stop.”
You’re never on your own
Finish a workout, and we notice.
Miss a few, and we check in.
Every week, we talk.
The problem
Sound familiar?
Priorities have shifted. Family and work come first now, and that’s how it should be. The fix: 30-minute home sessions that fit around the life you’ve chosen.
Weight creeping on. A little more each year, and your belt notices. The fix: progressive strength training plus simple meals that work with family dinners.
Back aches and feeling flat. Stiff mornings, afternoon slumps, less spark than you’d like. The fix: programming that builds strength and energy first.
No time for 2-hour sessions. You don’t need them anymore. The fix: enough, not everything. Three planned 30-minute sessions, with a 15-minute fallback for busy nights.
This isn’t about getting back the body you had at 25. It’s about doing enough to stay strong, healthy and confident for the people who count on you, for decades.
The outcome
Where this takes you
Move toward
- ✓Energy that lasts through work and still shows up at home
- ✓Keeping up with your kids at the park, the pool and the backyard footy
- ✓Being the role model you want them to see
- ✓Staying strong and healthy for the long haul
- ✓Confidence and feeling good in your own skin
Leave behind
- ✕Weight that creeps on year after year
- ✕Back aches and stiffness
- ✕Feeling flat and run down
- ✕Not being able to keep up
Founder
Why I built StrongDAD
I used to train for hours. Then I became a dad to my boys and what mattered shifted. I still wanted to be strong and healthy, for them. So I built the program I needed.
David Stanton, Stronghold Coaching
David is an exercise scientist and a clinical exercise physiologist. He is also certified in nutrition coaching. He has competed at national and international level in powerlifting, strongman and athletics.
- Exercise scientist
- Clinical exercise physiologist
- Certified in nutrition coaching
- National and international competitor in powerlifting, strongman and athletics
- Busy dad of 3 young boys
The process
How it works
Get set up. A short onboarding form sets up your days, kit and starting point in the Everfit app.
Train three times a week for 30 minutes. Every session is planned. On a rough night, use the 15-minute fallback instead of skipping.
Eat with the family. Simple food defaults and a protein target that work with family dinners.
Check in weekly. Your check-in triggers follow-ups and keeps you on track, with progress checks so you can see what’s changed by Week 12.
Evidence-based, not trend-based
Evidence base
The science behind it
Short sessions work when every set has a purpose. Here’s what’s behind each part of StrongDad, and why 30 minutes is enough.
A little harder each week
What we do: Every session tracks your reps and load. When you beat the target, the program moves you up: more reps, a harder variation or a heavier bell.
Why: Your body gets stronger when you ask a bit more of it. It works with dumbbells and bodyweight too.
Short, hard sessions
What we do: 2 to 4 hard sets per exercise. Stop with a few reps left. Three times a week.
Why: Research shows hard sets build muscle. Three short, planned sessions are enough. No 2-hour sessions.
Protein on your plate
What we do: A daily protein target (around 1.6 g per kg of body weight), using hand portions on the plate rather than a food scale.
Why: A big review of 49 studies found muscle gains topped out at about 1.6 g per kg. Normal family dinners can get you there.
Walk most days
What we do: A weekly walking target. School runs, park trips and evening walks all count.
Why: The World Health Organization says: move 150 minutes a week, and lift twice a week. Every bit counts.
Most days beats perfect days
What we do: Aim for 50-80% of the plan. Missed a session? Do the next one, or the 15-minute fallback. One new habit every two weeks.
Why: Research shows one missed day doesn’t undo a habit. Something beats nothing.
Rest weeks and check-ups
What we do: Easy weeks to rest. A strength test at the start and the end.
Why: You get stronger while you rest. Tests show the dad bod is changing.
Education included
Each phase comes with a short in-app lesson or explainer video on why it works, so you understand your training and can keep it going for life, long after the 12 weeks.
Research we draw on
- American College of Sports Medicine (2009). Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3):687-708. Source
- Schoenfeld, Ogborn & Krieger (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci 35(11):1073-1082. Source
- Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 52(6):376-384. Source
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 54(24):1451-1462. Source
- Lally et al. (2010). How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol 40(6):998-1009. Source
Research describes averages across groups. Your results depend on you, and nothing here is medical advice.
The accountability system
How we keep you on track
You’re never on your own.
Finish a workout, and we notice.
Go quiet, and we notice that too.
Here’s what it looks like in the app.
Everything you get with StrongDAD
Everything below comes with the program.
One program. $597 for 12 weeks, or $229 a month.
Fit check
Is it for you?
StrongDAD is for you if
- ✓You’re a dad aged 35-44 with kids under 10
- ✓You can find 30 minutes, three times a week (or 15 on a bad night)
- ✓You want to train at home with little or no gear
- ✓You want a plan someone else has already worked out
It isn’t for you if
- ✕You want a gym-based bodybuilding program
- ✕You want unlimited coaching
- ✕You have an injury or medical condition that hasn’t been cleared for exercise. See your GP first.
- ✕You’re after a quick fix before a holiday
Social proof
What people say about David
Real reviews from people David has coached in person.
“I love the friendly, welcoming environment. It feels like family. The sessions are challenging and i leave feeling positive and full of energy.”
“This is the longest I have ever stuck to any fitness program … Having David as my Coach is great. I was amazed at just how much he knows and methods he applies to training …”
“I love this gym!! The trainers are so helpful and encouraging. Plus you get a great, challenging workout every time!! Highly recommend for sure!! I just wish I’d come here sooner!!”
Questions
FAQs
What if I miss a day?
Don’t make it up. Just do the next one.
Do I need a gym?
No. It’s built for the lounge room.
Can the kids join in?
Absolutely. They can join the warm-up, and if you need to pause, pick up where you left off.
What gear do I need?
Dumbbells or a kettlebell and a band are ideal. Bodyweight works to start.
Is 30 minutes really enough?
Yes, when every set is planned and progresses week to week. Consistency beats long sessions.
What happens on a terrible week?
Use the 15-minute fallback. Doing something keeps the streak alive.
Do I need GLP-1 medicine?
That’s between you and your GP, and we don’t give medical advice. StrongDad is for dads who want a simple structure that fits family life.
Pricing
Your program
One 12-week program. Every step done for you.
Done for you
Program
The full 12-week StrongDad plan. Every step done for you.
$229 / month
or $597 for all 12 weeks upfront (save $90 vs 3 months)
- ✓Your 12-week plan in the Everfit app
- ✓30 minutes, 3 times a week
- ✓A 15-minute plan for busy days
- ✓Simple food targets
- ✓Check-ins that keep you on track
- ✓The members’ community in the app
By joining you agree to the Terms and Privacy Policy.
Pay upfront and save. After 12 weeks, keep going with StrongDAD Maintain for $89 a month.
30 minutes. Three times a week. Strong again.
One program. $597 for 12 weeks, or $229 a month. After you join, you get a short health check and setup questions in the Everfit app before your first session.
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StrongDAD
One 12-week home program. Home kit (dumbbells or a kettlebell and a band) or just bodyweight, it adapts to what you have.
Not ready yet? Start with the free 7-Day Dad Kickstart.
Seven days of short home sessions to get you moving, at home, on your schedule.