Dads Who Lift

Dads Who Lift Our Online Coaching Program helps busy Dads fight the fear of failure on their journey to bigger arms and a slimmer waist. A few rules of this group:

1.

This group is for busy Dads who are trying to look better in a T-shirt. They are trying to improve their lives through healthy fitness and nutritional habits and be role models for their children to follow. We all support each other as we strive to reach our fitness goals and start looking like a Dad Who Lifts! This page is from the Owner of Dads Who Lift, Coach Ryan Collins. DWL is a company that

provides Online Coaching Programs to Dads who want to look, move, and feel better. Programs and Services are only offered to guys who have at least 1 child, are wanting to add muscle mass, and/or have more than 5-10 lbs of fat to lose.
2. If you are not a father, then this group is not a good fit for you as topics discussed on this page will only relate to fathers.
3. No Spammers allowed. If you have a product or a service you wish to promote, please get it cleared with Coach or it will be removed from the page.
4. If you have a friend, neighbor, or someone else you know who is a father struggling with keeping up with their fitness regimen because their life is busy and overwhelming, please share this group with them. The purpose of this page is to help Dads get their time and energy back and to enjoy life with their growing family!
5. If you have a specific question you would like addressed, please title every post "ASK" so it is clear to anyone who sees your post that you need help with something in particular.
6. Do not bash other people on this page. We are here to support each other. It doesn’t matter how much you can squat or what your percentage of body fat is: what matter is that we all have the same goal of being healthy, strong fathers to our children.
7. Any outside links must first be approved of by Coach before it can be posted on this page. Not doing this will get your post deleted.
8. This page is for Dads looking for guidance with their fitness and nutritional goals. All topics discussed should be related on how to improve the mental, physical, and spiritual health of the busy father. Any topic that does not relate to this will be removed. For more information on getting started with your very own customized training program, check out www.dadswholift.com and come see how you can start your journey to get your shirts looser around the stomach and tighter around the arms!

05/04/2026

Anybody can lift heavy.
Not everybody can keep lifting heavy.

That’s the difference.

Real strength isn’t built in a season.
It’s built in years of consistent discipline.

Train for longevity.

If you’re chasing strength that actually lasts, you’re in the right place.

Drop a 💪 if you’re built for the long game.

04/30/2026

Most people love to train their biceps, but they don’t train them with intention.

That’s why their arms don’t change.

There’s a difference between building:

🟢 Thickness (how big your arms look relaxed)
🔵 Peak (how they look when you flex)

From an anatomy standpoint:

The biceps brachii long head contributes more to overall thickness and width.

The short head of the biceps brachii is what gives you that visible “peak” when you flex.

If you want arms that actually grow… train both heads of the biceps.

Try this sleeve buster routine at the end of an upper body workout:

Superset A

🟢 Barbell Curl — 3–4 sets x 6–10 reps
🔵 Incline DB Curl — 3–4 sets x 10–15 reps
Rest: 60–75 sec after each superset

After completing Superset A, complete Superset B.

Superset B

🟢 Hammer Curl — 3 sets x 8–12 reps
🔵 Spider Curls — 3 sets x 12–15 reps
Rest: 45–60 sec after each superset

Focus on lifting heat but in control on thickness work
Focus on getting the full stretch + a hard squeeze on each repetition on peak work

Stop just “doing curls” just to check a box. Start training with purpose so your arms get bigger, stronger, and look like they mean business.

If you want more content like this, make sure to like and share this post. And if you want a customized training program that fits into your lifestyle instead of you fitting into it, DM me “ARMS” and I’ll send you some details. 💪

04/27/2026

Kids don’t do what you say. They do what they see.

They see the work you put in at the gym.
They see the effort.
They see the results.

And whether you realize it or not- they start to want that for themselves.

Your habits become their standards.

Children aren’t always the best listeners,
but they are great imitators.

Make them want to mimic what you do.

Be the example.

If you’re ready for a simple plan that gets results you can actually stick too, DM me “DAD” so we can connect and talk more about what that looks like 💪.

04/23/2026

Getting stronger isn’t just about you anymore.

As a dad, your actions set the standard.

Strength training improves more than muscle- it increases bone density, metabolic health, and long-term resilience.

But more importantly, it builds presence, energy, and leadership.

Your kids don’t need a perfect father.
They need one who shows up, takes care of himself, and does hard things consistently.

When they see you train, they learn discipline. They learn standards. They learn what effort looks like.

You’re not just building muscle.
You’re building the example.

Do you agree?

04/20/2026

Moving weight fast doesn’t mean you’re training effectively.

It usually means you’re avoiding the work.

When you rush through reps, especially the lowering phase, you reduce time under tension, which is a key driver of muscle growth.

Here’s what’s actually happening:

The eccentric (lowering) portion of a lift creates the most mechanical tension and muscle damage- the two primary signals for hypertrophy.

If you let gravity do the work instead of controlling it, you lose that stimulus.

Less tension = less adaptation.

Slowing down your reps, especially on the way down, does a few critical things:

* Increases muscle fiber recruitment
* Improves joint stability and control
* Keeps tension where it belongs: on the muscle, not the joints

This doesn’t mean lifting slow all the time.

It means lifting with intent.

Control the weight down.
Own the position.
Then drive it up with force.

That’s how you turn a basic set into a productive one.

Simple works- if you do it correctly.

If you want your simple customized training plan structured with purpose, DM me “BASICS” and we can talk details.

04/16/2026

Most people on here see the lifts, but they don’t know the mission behind them.

So let me reintroduce myself.

I’m Coach Ryan Collins- founder of Dads Who Lift.

I help busy dads build strong, capable bodies without living in the gym because I am one.

4 kids.
Work.
Responsibilities.
Real life.

And I know what it’s like to want to be stronger, leaner, and more confident, but feel like you don’t have the time, energy, or plan to make it happen.

That’s where most guys get stuck.

Not because they’re lazy. But because they’re guessing.

❌ Random workouts
❌ Inconsistent nutrition
❌ No system to follow
❌ No accountability to stay on track

My mission is simple:

Help dads stop guessing. And start executing.

We focus on what actually works:
✔ Simple, structured training
✔ Efficient workouts built for busy schedules
✔ Clear nutrition targets (no extremes)
✔ Accountability that builds discipline

Because fitness isn’t just about looking better.

It’s a force multiplier.

When you get stronger:
– You show up better at work
– You have more energy for your family
– You build confidence that carries into every area of life

This isn’t about perfection.
It’s about consistency.

This is how dads win.

If you’re ready to stop spinning your wheels and start making real progress…

DM me “DISCIPLINE”
And let’s build your plan.

04/13/2026

Most guys mess up lateral raises by chasing heavier weight. They lose tension where it actually matters.

One little trick to fix this: Add a band from a low anchor

Now:
• Tension starts at the bottom
• Builds through the entire range
• Keeps your delts working the whole time

No momentum.
No cheating.
No wasted reps.

You don’t need more weight.
You need more tension where it counts.

This is how you grow shoulders without beating up your joints.

Train smarter. Grow faster.

Save this and try it on your next shoulder day. 💪

04/09/2026

Most guys think pain means push harder.

That’s how you stay stuck.

If your knees are barking during barbell squat, forcing reps isn’t toughness- it’s poor strategy.

Smart training isn’t about avoiding work.
It’s about choosing the RIGHT work.

➡️ Goblet squats to a box
➡️ Spanish squats to a box

Goblet squats to a box emphasize control and positioning through a natural squat pattern, while Spanish squats lock you into constant quad tension with minimal knee stress—
but both train your quads hard without beating up your joints.

These keep tension where you want it (quads),
reduce stress where you don’t (knees),
and let you keep building strength while you recover.

Because the goal isn’t to “win today’s workout.”

The goal is to keep stacking weeks of progress.

Train through pain, you lose time.
Train around it, you build momentum.

And when you get back under the barbell?
You’re not starting over- you’re coming back with a stronger strength base and improved squat mechanics from practicing the basics.

This is how discipline is built.

Do you agree?

04/06/2026

Most men think they need to start over.

They don’t.

They need to shift from building and gaining to refining and revealing.

The goal isn’t to lose everything you worked for.

It’s to keep the strength, keep the muscle, and finally bring out the physique underneath.

That’s where real confidence comes from.

Not just being strong- but looking like it too.

And that doesn’t happen by accident.

It happens with structure.
It happens with discipline.
It happens with a plan.

📩 DM me “SUMMER”
And let’s build yours.💪

03/30/2026

Most men who bulk lose control of their physique.

They gain weight, but not always in a way that actually improves how they look, move, or perform.

The goal of a proper bulk isn’t just to get bigger.

It’s to build usable strength, quality muscle, and a foundation you can actually reveal later.

And I say that with perspective- I turned 40 yesterday and no longer have the metabolism I used too. This phase was executed with intention, not guesswork.

Because here’s the part nobody talks about…

👉 If you don’t transition out of a “bulking phase,” you have a phase you never finished.

That’s where most guys stay stuck.

Stronger… but softer.

Bigger… but not better.

And that’s why this next phase matters.

With summer 83 days away, the focus shifts:

Not doing more.

Not guessing.

But tightening things up with purpose.

The goal now isn’t to lose everything you built- It’s to reveal it. To keep the strength. Sharpen the physique.

And actually look like you train.

The plan is already set. Now it’s about ex*****on.

Because discipline isn’t restrictive- It’s direction.

And if you’ve been putting in work but don’t look like it yet, well that’s the gap I help fix.

📩 DM me “SHRED”

We’ll build a plan that gets you lean, strong, and dialed in without living in the gym. 💪

03/26/2026

The weight won’t move itself.
And neither will your results.

Everyone wants progress, but not everyone wants to show up when it’s inconvenient.

That’s where the difference is made.

Not in perfect workouts.
Not in perfect weeks.
But in the reps you do when you don’t feel like doing them.

That’s where discipline is built.

Simple works… if you do it.

Do you agree?

03/23/2026

This is the Dads Who Lift Push Up Ladder Challenge

A push up ladder is a high-volume, structured training method that builds endurance in the chest, shoulders, and triceps by progressively increasing or decreasing reps. It maximizes muscle fatigue by using minimal rest and it’s ideal for boosting stamina.

This might be the most real-life example of that.

✅Chest? Done.
✅Triceps? Toast.
✅Kids? Think it’s a game.

This is a quick way a busy dad can progress the difficulty of his push ups at home. No perfect setup- just real life and getting it done.

👉 Try this and tag me

👉 Tag a dad who needs this

👉 Save this for later

And if you want workouts that actually fit your life and schedule, DM me “BASICS” and I’ll send you some details.

Address

1915 Eastridge Road
Lutherville, MD
21093

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 8am - 12pm

Telephone

+14792642714

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