After the clocks fall back, many kids wake up an hour early by the new clock, so the dad fix is to shift bedtime gradually, protect your own sleep and swap your usual session for a 10 to 15 minute workout instead of skipping. Your child's body clock doesn't care what the wall clock says.
Pick a short workout and keep the habit alive through the chaos.
If you or your child have ongoing sleep problems, talk to your doctor or your child's pediatrician.
What actually happens
Say your kid normally wakes at 6:30. When the clocks go back, their body still thinks it's 6:30 the old way, which is 5:30 on the new clock. It can take several days, sometimes a couple of weeks, for them to settle.
Meanwhile you're up earlier, more tired and facing a day that doesn't care. Training is the first thing that gets dropped. It doesn't have to be.
Ease the shift (for them and you)
Many parents find a gradual adjustment works better than a sudden jump:
- A few days before, move bedtime, meals and wake-up 10 to 15 minutes later each day
- Keep mornings bright. Open the curtains and get outside
- Keep naps and meals on a steady rhythm
- Keep screens off close to bedtime
If it's still rough after a couple of weeks, check in with the pediatrician.
Protect your own sleep first
You can't out-train a bad week of sleep. Read how much sleep to lose weight. If you can, trade mornings with your partner. You take Tuesday and Thursday, they take Wednesday and Friday.
The workout that still happens
When you're short on time and sleep, shrink the session.
Option 1: 10 minutes before they're up
Even a 10-minute circuit counts:
- 10 squats
- 8 push-ups
- 10 hip hinges
- 20-second plank
- Repeat 3 times
Option 2: Train with the kids
Let them count reps. Race them across the lawn. Do carries with a backpack. Our 15-minute workout for busy dads works with an audience.
Option 3: After bedtime
Keep a kettlebell in the corner and do a short circuit once the house is quiet. Try the dark evening home workout.
When you're running on fumes
Lower the bar. Walk and do mobility. Skip anything maximal. Read why recovery takes longer after 30 and no motivation to work out.
Food on tired days
Tired parents snack. Keep protein in the house (eggs, yoghurt, nuts) and plan dinner. Read dad bod diet: what to eat and stop snacking at night.
A sample week after the time change
- Mon: 10-minute circuit
- Tue: Walk with the kids
- Wed: 15-minute workout
- Thu: Rest
- Fri: 10-minute circuit
- Sat: Play outside, long walk
- Sun: Rest
Need the full plan? See fall back 2026 workout schedule and best time to work out after the clocks change.
FAQs
How long will the early wake-ups last?
Often a few days to a couple of weeks, but every child is different.
Should I train in the evening instead?
If mornings are impossible, yes. Read best time of day to work out.
Can I still lose the dad bod during all this?
Yes. Keep it simple. Read how to lose a dad bod and dad bod workout, no equipment.
The bottom line
You don't need an hour. You need a window and a plan. Pick a short workout and protect it when the clocks change.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- dads
- time change