The Dad Bod Delusion: Why Bare-Minimum Strength Isn’t Strength at All

Let’s get something straight. Carrying your groceries in one trip doesn’t make you strong. Lifting a 50-pound bag of concrete once a month doesn’t mean you’ve “still got it.” And riding a horse or dirt bike while carrying an extra 80 pounds of body fat isn’t proof of fitness, it’s proof of denial.

There’s a growing epidemic of self-congratulation among people who confuse minimal physical function with actual strength. They stay just active enough to convince themselves they’re still competitive, still capable, still “strong.” But the reality is, they’re coasting. And worse, they’re often the loudest critics of those who are actually putting in the work.

FUNCTIONAL VS. OPTIMAL: KNOW THE DIFFERENCE

Being able to perform basic tasks, lift a bag, walk up stairs, ride a horse, doesn’t mean you’re strong. It means you’re not completely broken. That’s the floor, not the ceiling.

True strength is progressive. It’s measurable. It’s maintained through resistance training, proper nutrition, and recovery. It’s not something you “used to have” or “still have somewhere in there.” It’s something you earn, maintain, and build.

If your upper arms are the size of someone else’s wrists, and your idea of fitness is riding a dirt bike while your core is asleep and your posterior chain is nonexistent, you’re not strong. You’re surviving. And survival isn’t the goal.

THE CRITICISM MIRROR: WHY THEY COME FOR THE DISCIPLINED

Here’s the pattern. The people who criticize those who train, eat well, and take care of themselves are almost always the ones who aren’t happy with their own reflection. They wake up, look in the mirror, and see a version of themselves they don’t respect. So they project.

They mock the gym-goers. They roll their eyes at meal prep. They scoff at mobility work and structured routines. But deep down, they wish they had the discipline. They wish they had the results. And they resent the reminder that someone else chose effort over excuses.

That fake happy face they wear? It’s a mask. And behind it is frustration, envy, and regret.

And yes, the examples I’m using here are modeled off some family members. People I’ve known for years who follow the same pattern, criticize everyone else, never look in the mirror themselves. They stay just active enough to justify their own narrative, while dismissing the people who are actually progressing. It’s not strength. It’s insecurity dressed up as confidence.

MUSCLE ISN’T JUST FOR SHOW—IT’S FOR SURVIVAL

Lean muscle mass isn’t optional. It’s essential. It regulates blood sugar, supports joint integrity, protects against injury, and keeps you mobile as you age. It’s the difference between thriving and deteriorating.

Muscle helps you recover faster, move better, and stay independent. It’s your insurance policy against weakness, fragility, and decline.

So no, riding a horse or tossing a bag of feed once a week doesn’t cut it. If you’re not training with intention, you’re losing ground. Period.

THE REALITY CHECK

If you’re overweight, under-muscled, and doing the bare minimum, you’re not strong. You’re not fit. You’re not aging well. And pretending otherwise doesn’t change the truth.

Strength is earned. It’s maintained through discomfort, discipline, and consistency. It’s not something you get credit for because you used to be athletic or because you occasionally move around.

And if you’re one of the people criticizing those who train, eat clean, and prioritize health, ask yourself why. Because chances are, it’s not about them. It’s about you.

FINAL THOUGHTS

Stop mistaking activity for progress. Stop mistaking survival for strength. And stop criticizing the people who are doing what you won’t.

You want to be strong? Then train. Eat like it matters. Move with purpose. And stop pretending that the bare minimum is enough.

Because it’s not.