The dad bod. A term used to describe the male physique that is neither heavily muscular nor particularly lean. It’s the softer midsection, perhaps hiding a past life as a gym rat or rugby captain. It suggests a man who balances fitness with a see-food diet, someone who climbs up mountains and then downs beer and pizza without guilt. The term references fathers, but it isn’t exclusive to them. Today, the dad bod symbolises a balanced lifestyle, moderation, warmth. Unlike the chiselled, movie-star ideal, the dad bod is more realistic. And it’s nothing to be ashamed of. In fact, it should be celebrated.
Since 2015, the public has been fascinated by the dad bod. Its zeitgeist rise coincided with growing backlash against unattainable male body ideals of leanness, muscles, and a sometimes toxic, alpha-coded discipline. By normalising softer, everyday male bodies, the trend encourages a nuanced conversation about body image and attractiveness. Surveys suggest that many women find the dad bod appealing, as it signals approachability, a sense of confidence without perfection, and alignment with a lifestyle that balances enjoyment and health.
From a health perspective, a dad bod does not automatically indicate poor wellness. Excess body fat, particularly visceral fat around the abdomen, carries risks such as cardiovascular disease, type 2 diabetes, high blood pressure, and some cancers. Men with a dad bod may appear outwardly healthy, but regular medical checks for blood pressure, cholesterol, and blood sugar levels are still worthwhile. The fact is, lifestyle factors such as balanced nutrition, regular physical activity, stress management, and regular check-ups are more important indicators of long-term health than appearance alone.
Biology and body image
Body image concerns also affect men, particularly older men, though they are often overlooked. Societal pressures for men to maintain a lean, muscular frame can lead to stress, low self-esteem, or avoidance of healthy habits. The dad bod reflects a life where family, work, and leisure sometimes outweigh strict fitness routines, yet embracing it need not compromise wellbeing.
There is also a biological basis for the dad bod. Men who become fathers often experience hormonal shifts, including lower testosterone and higher oxytocin, promoting caregiving and emotional presence. These changes can alter muscle mass and fat distribution. From an evolutionary perspective, extra weight may have provided energy reserves during times of stress. What appears as softness can therefore reflect adaptation rather than decline.
Hollywood and social media continue to both celebrate and parody the dad bod. Its acceptance reflects a broader cultural shift toward body positivity for men, though critics note a double standard: women’s post-pregnancy or midlife bodies remain scrutinised far more heavily. Humour often accompanies the dad bod label, allowing men to own their appearance without shame, akin to how women have reclaimed terms like mom bod.
Ultimately, the dad bod is less about a specific shape and more about what it represents: balance, confidence, and a life fully lived. It reminds us that health and attractiveness come in many forms, that strength can be measured in care, connection, and self-acceptance as much as muscle tone. By celebrating the dad bod, society challenges narrow definitions of masculinity and opens the door for men to embrace themselves as they are, without guilt, shame, or the pressure to conform. Whether six-pack or soft around the edges, the most appealing quality remains the same: confidence paired with a genuine enjoyment of life.
