What are the opening hours?

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

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!

12/22/2025

If I only had 20 minutes, I wouldn’t rush.
I’d prioritize.

One push
One pull
One hinge
One carry

Why?

Because these patterns give you the highest return on:

• Muscle fiber recruitment
• Joint integrity
• Hormonal response
• Real-world strength transfer

You don’t need long workouts.
You need enough stimulus, applied consistently.
The body adapts to what you repeatedly ask it to do—not how complicated the plan looks.

No time isn’t the problem.
No plan is.

💾 Save this for your busiest weeks.

📩 DM me “20 MIN” and I’ll build one that fits your life.

12/18/2025

Saw the “Can Dad Squat His Family” Challenge and had to show my support for it. I hope this counts as a Christmas card!

12/15/2025

Strong dads don’t just lift.
They move well under load.

Carries build grip strength, core stiffness, and gait efficiency.
Hinges protect your back and power your hips.
Pushes and pulls balance the shoulder girdle.
Rotations train the spine to transmit force safely.

This isn’t random movement.
It’s movement literacy.

When you train the body as an integrated system, strength lasts longer, joints complain less, and confidence goes up.

That’s how you stay athletic.
That’s how you stay useful.
That’s how you stay hard to break.

💾 Save this if longevity matters.

📩 DM me “DAD MOVE” if you want to train for the long game

12/11/2025

Busy? Stressed? Short on time with the holidays coming in hot?

Supersets were built for this season 💪

A superset = two exercises performed back-to-back with minimal rest.

Why it works so well when life gets chaotic:

1️⃣ You collapse workout time without cutting results

Pairing movements means you double the work inside the same time window.

Less rest, more density → higher mechanical tension per minute = better stimulus even in short sessions.

2️⃣ You keep opposing muscle groups fresh

Push/Pull, Squat/Hinge, Core combos… they all let one pattern recover while the other works.

Translation: no wasted rest, no standing around, no fluff.

3️⃣ Your heart rate stays elevated = more calories burned

The continuous switching between muscle groups forces your cardiovascular system to stay “on,” giving you a strength + conditioning hit in one.

4️⃣ You build movement efficiency, not chaos

Supersets don’t mean sloppy random pairings.

Choose patterns that complement each other, and you create a structured, intelligent flow—not a holiday panic workout.

Here are classic superset styles anyone can use:

Push + Pull (ex: row → push-up)

Squat + Hinge (ex: squat → RDL)

Core + Rotation (ex: weighted sit-up → Russian twist)

Upper + Lower (great for max calorie burn)

Strength + Stability (build power while reinforcing form)

When time shrinks, intensity and efficiency need to rise.

Supersets let you get the same workload in half the time, stay consistent through the holiday madness, and walk into January already ahead.

🎯 Save this for your holiday workouts.

🎯 Share with someone who’s “too busy” to train.

🎯 Want a time-efficient plan built for real-life dads? DM Superset

12/08/2025

Coaches Need Coaches Too

This weekend, I had the privilege of learning from some of the best minds in the NSCA Mid-Atlantic conference at Towson University — and it reminded me of something every great coach understands:

You never outgrow the fundamentals.

You never stop sharpening the blade.

And you’re never too experienced to learn from someone else’s perspective.

As coaches, our job is bigger than programming sets and reps. We’re responsible for people’s bodies, their longevity, their confidence, and their health. That means our education never stops.

Iron sharpens iron — and that’s exactly what these type off conferences are all about.

Being in the room with other coaches, learning new drills, exchanging ideas, and getting hands-on coaching ourselves is how we continue to level up.

Not for our resume, but for the people who trust us with their training.

A good coach knows the science.

A great coach keeps evolving it.

And the best coaches stay students forever.

If you’re an athlete or client: choose a coach who continues to sharpen the tools of their craft.

Because leaders never stop learning.

12/04/2025

Most people think “maxing out” is about brute strength.

It’s not. It’s about neural readiness, tissue preparation, and progressive overload control.

For instance with the barbell shoulder press, before pressing lots of weight overhead, it’s important to prep your entire kinetic chain for high-threshold output:⠀

🔗 Joint & Tissue Prep: Band pull-aparts and shoulder dislocates increase synovial fluid viscosity and improve scapulothoracic rhythm — meaning your rotator cuff and scapular stabilizers are firing before the big lift, not after you’ve strained something.

🧠 Neural Activation: The landmine push press wasn’t random — it primes the central nervous system and fast-twitch motor units so the heavier load doesn’t shock the body.⠀

📈 Progressive Load Ramping: Each warm-up set progressively recruits more motor units and reinforces bar path efficiency. That’s how you teach your nervous system to trust the pattern under heavier loads.⠀

The result?

A clean, controlled strong overhead press — no grind, no shoulder pain, no ego lifting. Just smart programming and strategic intensity.⠀

If you’re tired of guessing your way through heavy lifts — or want to hit PRs without wrecking your joints — DM me “MAX OUT” and I’ll show you how to build real, functional power safely. 💪

12/01/2025

If you want to run faster in your 40s… you can’t jog your way there. You have to train the systems that actually produce speed.

Most guys think “get faster” means “run more.”

Not true. Speed is a skill built from strength, power, mobility, and resilience. And as we age, the FIRST physical quality we lose isn’t strength— it’s power. The ability to produce force fast.

That’s why my training looks like this:

🔥 1. Dynamic banded warm-ups
These prep your tissues for ballistic work. You’re not “stretching”—you’re improving elasticity, joint stiffness, and neural readiness so your body can handle high-velocity movement without pulling something mid-sprint.

🔥 2. Loaded jump squats
Pure power. These train your fast-twitch fibers to fire now, not later. Power training has been shown to improve sprint mechanics, acceleration, and change-of-direction—exactly what guys in their 30s–50s lose the fastest.

🔥 3. Heavy hip thrusts
Speed is glute-driven. Period. Stronger hip extension = more force into the ground = more propulsion down the field. If you want to outrun the 20-year-olds in your intramural league, start here.

🔥 4. Split squats
Single-leg strength = stability, knee longevity, and cleaner mechanics when you’re accelerating. Strong quads and hips reduce energy leaks—meaning more speed with LESS effort.

🔥 5. Reverse hypers
Most men pull a hamstring because their posterior chain is weak and their low-back can’t handle torque. Reverse hypers build the glutes, spinal erectors, and hamstrings while giving your lumbar spine a gentle decompression. In other words: speed + injury prevention in one move.

If you’re 40+ and want to still run fast, jump high, and move like an athlete, start training like one.

Speed doesn’t disappear with age—we just stop doing the things that build it.

📌Save this post for your next training cycle.
✉️ DM me “FASTER” and I’ll help you build a plan that actually makes you quicker over the next 12 weeks. 🏃‍♂️⚡

11/27/2025

Here’s a fast, efficient 30-minute Thanksgiving workout you can do with nothing but dumbbells.

Before the big meal, give your body a reason to use the calories instead of storing them.

Here’s the science: strength-based circuits improve insulin sensitivity, drive up post-exercise oxygen consumption, and activate the largest muscle groups for maximum calorie burn in the shortest time.

This workout hits every major pattern:

✔ Squat
✔ Hinge
✔ Push
✔ Pull
✔ Loaded carry
✔ Metabolic finisher

And because it’s dumbbell-only, you can do it from your home, garage, hotel, or wherever Thanksgiving takes you.

Save this and run through it before your meal:

Warm-Up (3 min)
Walkouts → CARs → Squat-to-Stand → Light rows

Block 1 – Strength (8 min)

Goblet Squat (10)
DB Row (8/side)

Rest 45 sec × 3 rounds

Block 2 – Push/Pull (8 min)

DB Floor Press (10)
Rear-Delt Row (12)

Rest 45 sec × 3 rounds

Block 3 – Hinge + Core (7 min)

DB RDL (12)
Farmer Carry (30–40 sec)

Rest 45 sec × 2 rounds

Block 4 – Finisher (4 min)

EMOM × 4 minutes:

8 DB Thrusters + 8 DB Bent-Over Rows

A perfect pre-feast workout for a dad who lifts.
Quick, efficient, and joint-friendly.

➡️ DM “THANKSGIVING” and I’ll send you over this workout! 💪

11/24/2025

Why you quit after 2 weeks (and how to fix it).

Most Dads don’t stop training because of laziness or lack of motivation. They stop because their nervous system becomes overwhelmed.

Motivation is chemically driven—dopamine + adrenaline.
Those peak in week one. Then stress, sleep, work, and schedule friction start pulling you in the opposite direction.

Your brain shifts into energy conservation mode, also known as cognitive load. When cognitive load rises, the nervous system pushes you back toward the path of least resistance—comfort, not effort.

This is why even small disruptions feel massive.

Here’s how to break the cycle:

1️⃣ Lower friction

Shorter workouts, fewer exercises, simple structure.
Your brain wins when it doesn’t need to negotiate.

2️⃣ Build identity-based habits

The nervous system commits to identity, not outcomes.
“I’m a dad who trains” is more powerful than “I want to lose weight.”

3️⃣ Use the 5-Minute Rule

Minimum effective consistency. Once you start, your nervous system shifts out of resistance and into action.

You’re not failing the plan. The plan just wasn’t built for a dad’s real life.

➡️ DM “CONSISTENT” if you want a plan that fits your schedule, your stress, and your goals.

And be on the lookout for a workout you can do from on Thanksgiving morning 😉

11/20/2025

Looking to get that “Boulder Shoulders” look 🪨 💪 in your lateral raise work?

Poliquin Lateral Raises change the biomechanics of the movement in your favor.

By leaning slightly forward, you shift the line of pull so the moment arm on the supraspinatus and lateral deltoid stays larger through the entire arc.

That means greater mechanical tension at the bottom and mid-range—where the delts typically “rest” during standard raises.

Sustained tension increases motor unit recruitment, especially in the Type IIa fibers responsible for shoulder hypertrophy and strength endurance.

You also reduce upper-trap dominance, improving scapular isolation and forcing the lateral delts to produce more torque per rep.

The result: higher tension, longer effective reps, and more stimulus for delt hypertrophy.

🔥 Save this for your next shoulder day.
✉️ DM me for Coaching Program information.

11/17/2025

Explosive Belt Squats = Quad Growth on Overdrive (without wrecking your spine)

Here’s the science 👇

When you explode out of the bottom, your vastus lateralis (outer quad) fires hard to accelerate your body. That fast concentric drive recruits high-threshold motor units—the type-II muscle fibers with the most growth potential.

Because the belt squat unloads your spine, you can safely chase power through the legs with more frequency and less fatigue. That means higher force output + velocity + volume over time — the ultimate recipe for hypertrophy.

Think of it as athletic bodybuilding for your quads: joint-friendly, explosive, and brutally effective.

🧠 Train like an athlete.
💥 Grow like a bodybuilder.
🔗 Save this for your next leg day.

11/13/2025

If you’re not doing swings, you’re leaving strength, explosiveness, and fat loss on the table.

Here’s the breakdown why, made simple:

A kettlebell swing isn’t a shoulder exercise—it’s a ballistic hip-hinge that turns your posterior chain into a diesel engine. The power comes from your glutes and hamstrings acting like giant rubber bands: stretch them back → unleash the stored elastic energy forward. That’s why trained swings can generate loads of hip power, comparable to Olympic lifts but it’s way easier to learn.

The movement starts with a forceful hike (think: snapping a football), then your hips drive the bell forward using hip extension, not arm strength. Your arms? They’re just ropes connecting your torso to the bell.

No hip pop = no power.

No power = no swing.

No swing = you’re just doing a sad front raise and trying to visit your Dr. for low back pain. 🤕

At the top, your glutes contract hard, your core reflexively fires (anti-extension), and your spine stays neutral—making it one of the safest AND most efficient ways to train power without beating up your joints.

🧠 Why KB Swings Work So Well

• Posterior chain overload → stronger glutes, hamstrings, and spinal erectors

• Elastic recoil → teaches you how to produce force FAST

• Cardio without the treadmill misery → huge metabolic demand with low impact

• Real-life carryover → lifting kids, sprinting, jumping, and picking up anything heavy just gets easier

🔥 Technique Keys (Don’t Skip These)

• It’s a hinge, NOT a squat — shins stay vertical

• Hike like you mean it — the first rep sets the tone

• Arms are hooks — hips do the lifting

• Brace your core — protect the spine, transfer more power

• Choose a kettlebell around 30–50% of your bodyweight (lighter if you’re new)

If you want stronger hips, a healthier back, and a metabolism that hates body fat, start swinging!

👇 DM me “SWING” and I’ll send you my kettlebell technique guide + beginner power program.

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

Website

http://dadswholift.com/

Alerts

Be the first to know and let us send you an email when Dads Who Lift posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Dads Who Lift:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing

Want your practice to be the top-listed Clinic in Lutherville?

Our Story

This group is for busy fathers with young families 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! A few rules of this group: 1. This page is from the Owner of Dads Who Lift, a company that provides Online Training and Nutritional Coaching 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 an admin 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 a moderator or an admin 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 health of the busy father. Any topic that does not relate to this will be removed. Check out dadswholift.com for more information on the company and its mission to help busy dads get their shirts looser around stomach and tighter around the arms!