Ben Barker Fitness

Summer isn't a break from leading — it's your chance to lean in as a dad.In this episode of The Ben Barker Fitness Podcast, I'm giving you 10 practical ways to win summer without losing your fitness, your momentum, or your mind.From hill sprints and garage workouts with your kids to pool days, Bible time, and building memories instead of screen habits — this is your playbook to lead your home with energy, intention, and strength.You'll learn:✅ How to stay fit this summer while spending more time with your family✅ One weekly habit that guarantees memories with your kids✅ Why now is the best time to train for next summer's body✅ Easy ways to build connection (and character) at home✅ How to challenge yourself and your kids together

Want to be a strong, capable, and useful man not just today — but at 80, 90, or even 100? Check out my new workout program here: https://marketplace.trainheroic.com/workout-plan/team/garage-gym-gainzIn this solo episode, I break down Peter Attia's Centenarian Decathlon — 10 real-world movements every man should be able to do for life — and shows how dads can train right now to preserve those abilities. From picking up your toddler to carrying groceries or crushing a hike, this is functional fitness with legacy in mind.Whether you're a young dad in your 30s or pushing into midlife, this episode will give you clear, actionable exercises to stay strong, mobile, and unbreakable for decades to come.

What does it take to build NFL draft picks, pro baseball players, and elite-level athletes? In this episode of the Ben Barker Fitness Podcast, I sit down with Alex Fotioo, Director of Strength and Conditioning at the University of Central Arkansas. With nearly a decade at UCA and a résumé that includes training NFL All-Pros and MLB draft picks, Alex shares the principles he uses to train both high-level athletes and everyday dads looking to get strong, stay mobile, and live with purpose.We cover:Hatfield squats and why they're a game-changerSled pulls for power and longevityMobility work that actually translates to performanceSauna use for recovery and resilienceHow dads can train like athletes (without getting hurt)Whether you're an athlete, coach, or a busy dad trying to stay fit and fired up, this episode is packed with practical takeaways to help you train smarter and live stronger.Be on the lookout for my new workout subscription powered by TrainHeroic. The official launch is 5/17/25.

Most people fear failure—but what if failing is the very thing that helps you lead your family better, grow stronger in your faith, and build a body that reflects your discipline? In this episode of the Ben Barker Fitness Podcast, Ben shares why high-performing dads need to embrace failure, pursue audacious goals, and never settle for average. Inspired by a Duke professor's $100 Jolly Rancher challenge, Ben breaks down 7 powerful reasons why learning to fail is essential for becoming the husband, father, and leader you're called to be.PS Get ready for my new workout plan I am launching on TrainHeroic!

Most dads are stuck doing the same bare minimum—and wondering why they're not making progress. In this episode, I break down 9 underrated fitness tactics that actually build strength, muscle, and athleticism for real life. From plyometrics and higher-rep leg days to overlooked tools like creatine and sleep, this is your no-fluff guide to getting jacked, strong, and capable for your family.Be on the look out for my launch on a new workout platform.

2025 is shaping up to be the year of intentional training. In this episode, I break down the hottest trends in fitness—from high-tech wearables and hybrid competition training to blood testing, fasting, and Brazilian Jiu-Jitsu. Whether you're a dad looking to level up or just want to stay ahead of the curve, this episode will keep you sharp and in the know.

Alpha Dads, this one's for you. In today's episode of the Ben Barker Fitness Podcast, we're talking about ownership — in your workouts, your marriage, your walk with God, and your finances. I share why I stopped telling my kids to have a good day and started challenging them to make it one. From crushing your gym goals with intentionality to cultivating stronger family relationships and taking control of your income, this episode is a firestarter for any dad ready to reject passivity and become the architect of your life.

In this episode of the Ben Barker Fitness Podcast, six of the fittest, busiest dads you'll ever meet share their most effective fitness tips. From 20-minute EMOMs to backyard workouts with the kids, these men prove you don't need hours in the gym to stay jacked and lead your family well. Learn about simple habits, high-testosterone routines, nutrient-dense eating, and the power of brotherhood.

In this episode of the Ben Barker Fitness Podcast, I sit down with Austin Vanderveer (@heritagewoodworkusa)—a husband, father, Believer, and professional woodworker—to talk about the power of community and craftsmanship. We discuss why every dad should have a group of strong men to push them forward and why knowing your way around a saw and hammer matters more than you think. Whether it's building a fort for your kids or a foundation of faith and leadership, this episode is packed with wisdom for dads who refuse to settle for mediocrity.

Most dads settle for “better than most.” But better than most isn't the standard—excellence is. If you want to be a strong leader for your family, you have to level up in fitness, marriage, fatherhood, and mindset—every single day.In this episode, I'm breaking down the daily non-negotiables that separate average dads from elite dads. From training like an athlete to pursuing your wife daily and leading with discipline, this is the blueprint to raising the standard and showing your kids what real leadership looks like.

Traveling can throw off even the most disciplined fitness routine—but it doesn't have to. In this episode of The Ben Barker Fitness Podcast, I'm sharing how I stay on track while traveling with my co-workers, even when workouts aren't perfect and meals aren't ideal. The key? Flexibility.I'll break down how to fit in quick, effective workouts (even with limited time and equipment), make smarter nutrition choices on the go, and why adopting a something is better than nothing mindset keeps momentum strong. Plus, I'll share how having fitness-focused co-workers helps keep me accountable and on track.Whether you're traveling for work or vacation, this episode will help you stay consistent without stressing about perfection. Let's get after it!

Are you making the most of your time as a husband, father, and leader? In this episode of the Ben Barker Fitness Podcast, we break down five key areas—Marriage, Fatherhood, Career/Money, Fitness, and Fun—so you can dominate every aspect of life.We'll cover:✅ How to pursue your wife and keep your marriage strong✅ Being an intentional, present dad✅ Winning in your career and securing your financial future✅ Building strength and fitness for longevity✅ Making time for fun so you don't burn outEphesians 5:15-17 reminds us to live wisely and make the most of our time. This episode is packed with practical steps and challenges to help you reject mediocrity and level up.

Being a strong dad isn't just about lifting weights—it's about leading your family with faith, integrity, and love. In this episode of the Ben Barker Fitness Podcast, I sit down with Pastor Kevin Little to discuss what it means to be a strong, godly husband and father in today's world.We dive into practical ways dads can lead their families spiritually, pursue their wives like Christ loves the church, and balance faith, fitness, and fatherhood without compromise. If you want to raise strong kids, build a thriving marriage, and honor God in every area of your life, this conversation is for you.Don't forget to subscribe and share this episode with a dad who needs encouragement!

Want to look good, feel good, and perform at a high level? Here are 10 exercises that will make you stronger, faster, and more athletic—while making sure you stay the most jacked dad at the playground.1️⃣ Farmer Carries – Load up heavy weights and walk. Grip strength, core stability, and dad-level grocery carrying skills—check.2️⃣ Zercher Carries – Hold a barbell in the crook of your arms and walk. Train like you're carrying your wife over the threshold… forever.3️⃣ 5-10-5 Drill – Set up 3 cones (0-5-10 yards). Sprint 5 yards, 10 yards, then back. Build agility, speed, and dad-dominance.4️⃣ Push Press – Dip and drive a barbell overhead. The stronger your push press, the higher you launch your kid at the pool this summer.5️⃣ Sprints – Be the fastest dad on the playground. Train regularly so you don't pull a hamstring racing your kid's friends.6️⃣ Heavy RDLs – Build strong glutes and hamstrings so you never throw your back out picking up a Christmas tree… or a grandkid.7️⃣ Pull-ups – Get strong, look good, and dominate the monkey bars like it's 1997 again.8️⃣ Sandbag Shouldering – Toss a heavy sandbag over your shoulder. Great for real-world strength (like hoisting your kids up for a piggyback ride).9️⃣ Step-ups – Train for future adventures. When your kid asks you to hike a mountain at 75, you better be ready.

Lone wolf? Self-made? Nah, that's a myth. Every strong man has had someone pushing him to be better. In this episode of the Ben Barker Fitness Podcast, we're diving into the power of training with a workout partner. Sure, I love the convenience of training alone, but let's be real—when you've got someone chasing you (and someone to chase), you level up.We'll break down:

Too many dads wait for the perfect moment to take action—but perfect never comes. The real winners are the ones who show up, even on the hard days. In this episode, we break down whyconsistency > perfection in every area of life: faith, marriage, fatherhood, fitness, and career. Small daily efforts compound into massive results. Stop overthinking, start showing up, and let's get after it!

Perseverance is the key to success in fitness, fatherhood, and marriage. I break down why fit dads must commit to daily habits to build strength in every area of life. From staying consistent in the gym to leading your family with purpose, we'll explore how discipline shapes results. Plus, I dive into powerful Bible verses that reinforce the importance of showing up, even when it's hard. Tune in and level up your mindset!

n this episode, I'm throwing it back to the 90s and talking about why kids were more active, social, and fit back then. From treehouses and tackle football to riding bikes and board games, I'll share why I'm motivated to create a nostalgic, active childhood for my kids in 2025. Tune in for tips on how you can raise kids who are healthier, happier, and less reliant on screens—just like we were back in the day!

In this episode of the Ben Barker Fitness Podcast, I sit down with my good friend Robert Dycus to talk about the power of pursuing your wife and making bold moves in life and business. We discuss what it means to keep the spark alive in your marriage, share personal stories of stepping out in faith, and explore how taking risks can lead to incredible growth. Whether you're looking to level up your relationships, career, or mindset, this conversation will inspire you to take action. Tune in for practical tips, heartfelt moments, and a reminder to never settle for mediocrity!

You're only old when you decide. Train hard, eat nutritious foods, and recover properly. Aging will hit different if you hit harder. Don't miss my latest workout/ devotional ebook on my website: https://www.benbarkerfitness.com/product-page/dads-devotional-workout

As a dad, your leadership sets the tone for your home, and 2025 is your year to level up in every area of life. In this episode, I break down actionable steps to crush your goals in faith, family, fitness, finances, and freedom. From building a strong morning routine to creating intentional time with your kids, this episode is packed with practical strategies to help you win the new year.

2025 isn't the year for excuses—it's the year to show up and dominate in faith, family, and fitness. In this episode, we break down why consistency beats motivation every time and how you can lead from the front as a dad. Learn how to stack daily wins, prioritize what matters, and embrace the grind to build a legacy your kids will look up to. No hacks, no shortcuts—just the discipline to show up every single day. Let's get after it.

Dads, If you want to level up in 2025, get out of your comfort zone daily.

On this episode of the Ben Barker Fitness Podcast, I dive into the mindset of breaking through complacency and striving for greatness in all areas of life—faith, fitness, fatherhood, and marriage. Inspired by the concept of doing extra, we explore practical ways to push past "good enough" and embrace excellence. From fitness tips like adding extra reps, to one-on-one time with your kids, to strengthening your marriage with intentional acts of service, this episode is packed with actionable steps to help you lead as an alpha dad. Tune in and start doing the extra that takes you from good to great!

Ready to finish 2024 strong and start 2025 ahead of the game? It's time to ask yourself, “Why not me?” In this episode, I'm breaking down my 25-Step Fitness and Workout Guide designed to help you hit your goals, stay consistent, and show up like never before. From workout routines and nutrition tips to mindset shifts and sneaky cardio hacks, this episode is packed with practical advice to keep you motivated and on track. Why wait for January when you can dominate today? Let's get after it—because you got this!

Today, coach Kyler Harris joins the podcast to discuss workouts and devotionals for dads. We will collaborate on a workout plan called "Dads. Devotional. Workout." launching in January 2025 to help dads get physically and spiritually strong.

Workout 1: 10x40 yd hill sprints Workout 2: 10 Rounds for Time: 10 Split Jumps 10 Burpees Workout 3: Cindy 20 min AMRAP: 5 pull-ups/ 10 pish-ups/15 air squats Workout 4: Barbara 5 Rounds for Time: 20 pull-ups/ 30 push-ups/ 40 sit-ups/ 50 squats *3 minute rest after each round Workout 5: Bradley 10 Rounds for Time: 100m sprint/ 10 pull-ups/ 100m sprints/ 10 burpees *30 sec rest after each round Workout 6: Prison Triceps 3 Rounds: 20 Dips/ 20 Diamond Push-Ups/ 20 Overhead Tri Ext *push final round for extra reps Workout 7: 10 minute AMRAP: 10 pike push-ups/ 15 v-ups/ 20 walking lunges

Alpha Dad Nation, it's time to tackle the holidays without losing progress! In this episode of the Ben Barker Fitness Podcast, I'm sharing 7 practical tips to crush your fitness and nutrition goals through the busy holiday season. From staying consistent with workouts to prioritizing protein, embracing family fitness, and traveling smart, you'll learn how to enjoy the festivities while staying on track. Let's head into 2025 stronger than ever. Subscribe, leave a 5-star review, and share this episode with a fellow dad who could use a boost!

To see results in the gym, you must use progressive overload. However, if you plan to train for life, there is a time and place to add variety and novelty just to enjoy training. Barbell Apparel Black Friday Sale: https://barbellapparel.com/collections/ben-barker Free 7-day trial to my workout subscription: https://www.benbarkerfitness.com/

Ditch the dad bod—it's time to build a Father Figure! In this episode, I dive into the strength vs. aesthetics debate (why not both?), the practicality of fitness in everyday life, and how being physically capable enhances your role as a dad and husband. Grab a free 7-day trial of my workout blog subscription: https://www.benbarkerfitness.com/ Check out my t-shirt and shorts collab with Barbell Apparel: https://barbellapparel.com/collections/ben-barker?srsltid=AfmBOopfmjHJqChD9FjfgHc4lqZoVZq3dkUycjm2C36bHOfY3ug_uLXI

Address the elephant in the room nutrition. Master the basics by prioritizing lean meats, vegetables, and fruit. Check out my barbell apparel gear here: https://barbellapparel.com/products/barker-neighborhood-alpha-tee My daily workout plan here: https://www.benbarkerfitness.com/

Alpha Dad Nation, welcome back to the Ben Barker Fitness Podcast! In this episode, I tackle a question that many dads struggle with: "Is it selfish to take time for fitness?" Prioritizing your health is essential for not just your body, but your mental clarity, energy, and even your relationships. Learn how to balance family, finances, and fitness while avoiding burnout. I share time management hacks, at-home workout tips, and how involving your family can enhance your fitness journey. Tune in to stay fit, lead your family by example, and be the dad your kids deserve! Grab my Barbell Apparel collab shorts and shirt here: https://barbellapparel.com/collections/ben-barker Free 7-day trial to my workout blog subscription: https://www.benbarkerfitness.com/ My workout ebooks: https://www.benbarkerfitness.com/shop

A quick 5-minute motivator on 3 types of cardio that will not hurt your strength and muscle gains in the gym. Cardio has a host of benefits that you cannot ignore: heart health, longevity, and endurance to keep up with your kids. Check out my short shorts and T-shirt collab with Barbell Apparel: https://barbellapparel.com/collections/ben-barker Grab a free 7-day trial to my Garage Gym Gainz Workout subscription: https://www.benbarkerfitness.com/

Dads, it is your responsibility to teach your kids to prioritize their health and well-being. Learn about the top 10 exercises to help kids become strong, fit, and confident. Check out my new shorts I dropped with Barbell Apparel: https://barbellapparel.com/products/barker-ranger-short?variant=40363631083592 Get a free 7-day trial to my workout subscription: https://www.benbarkerfitness.com/

In this 5-minute motivator on the Ben Barker Fitness Podcast, I'm talking directly to busy dads who want to prioritize their fitness, mental well-being, and overall health. 5 actionable tips that will help you start your day strong, stay consistent, and create lasting change. Don't miss it—your health and family depend on it! Check out my neighborhood alpha shirts: https://barbellapparel.com/products/barker-neighborhood-alpha-tee Garage Gym Gainz Ebook: https://www.benbarkerfitness.com/product-page/garage-gym-gainz-vol-1

In a University of Texas study, researchers found that muscle protein synthesis—the driving force behind your muscle growth—was 25 percent greater when people ate protein throughout the day compared to those who ate a bulk of their protein at dinner. Listen in for 10 ways to get more protein in your diet. Use "BENBARKER10" for 10% off SFH whey protein: https://www.sfh.com/ PS get 50% off my new garage gym gainz 4-week workout ebook with code GAINZ https://www.benbarkerfitness.com/product-page/garage-gym-gainz-vol-1

It's easy to get weighed down by all of the fitness opinions on social media... 10k steps per day, gluten-free, dairy-free, carnivore, HIiT, zone 2, plyometrics, etc... Don't major in the minors. Learn what I believe to best the highest yield practices for fit dads. Grab my new neighborhood alpha shirt from Barbell Apparel here: https://barbellapparel.com/products/barker-neighborhood-alpha-tee New workout ebook launches on 9/21 here: https://www.benbarkerfitness.com/shop

When I started this podcast, I aimed to encourage fathers in their faith and fitness. Today I discuss the 5 areas where dads can focus to live a life of purpose and look good doing it. Neighborhood Alpha x Barbell Apparel Shirt: https://barbellapparel.com/collections/ben-barker My Garage Gym Gainz Program: https://www.benbarkerfitness.com/ My 8-week workout ebook: https://www.benbarkerfitness.com/product-page/alpha-dad-workout-plan

Dads, you must approach fatherhood, marriage, and your fitness intentionally. Aiming for excellence in each lends a hand to the others. On this episode, Ryan Meador (@coaching_with_ryan) brings a ton of insight on leveling up fitness, fatherhood, and faith. Give him a follow. Check out a free 7-day trial to my workout plans here: https://www.benbarkerfitness.com/

In this episode of the Ben Barker Fitness Podcast, I'm diving into the top 4 supplements for men to get strong and fit. Travis Swails of SFH breaks down the essentials: creatine monohydrate, whey protein, fish oil, and caffeine. Learn why these supplements are crucial for building muscle, recovering faster, and maintaining overall health. Whether you're looking to push past your fitness plateaus or simply enhance your daily routine, this episode is packed with insights to help you become the best version of yourself. Check out SFH here and use code "BENBARKER10" for 10% off: https://www.sfh.com/ Grab my 8-week workout ebook for 50% off with code ALPHADAD https://www.benbarkerfitness.com/product-page/alpha-dad-workout-plan

Any time we start working out again we think, "This is the time I am going to stick to it." We last 10 days, quit, and then try to start again when January rolls around. This is why I dislike "challenges." Don't do something you can't maintain long-term. Let me give you 7 daily habits that you can adopt as a lifestyle and change the game. This is an anti-challenge of sorts because the goal is to build sustainable lifestyle habits! If you need direction with workouts, grab a free 7-day trial of my garage gym gainz program: https://www.benbarkerfitness.com/ For my favorite workout gear, check out Barbell Apparel: https://barbellapparel.com/collections/ben-barker

Abs are not built in the kitchen. Abs are built by training, revealed by diet. Listen in as I dive into 10 ab training mistakes that you should avoid + training methods that will help you crush your fitness goals. Grab my free 4-week workout ebook here: https://www.benbarkerfitness.com/free-workout For more on ab training: https://www.benbarkerfitness.com/post/abs-are-built-in-the-gym-revealed-by-diet-free-ebook-2022 My favorite workout shirt from Barbell Apparel (ultralight phantom tank) https://barbellapparel.com/collections/ben-barker

John Prather has been featured on the cover of Muscle and Fitness. He can deadlift over 600 lbs. He has written a novel. Now he is a father of 5. He and his wife make an awesome team and have figured out how to manage a large family while still prioritizing their health and fitness. Don't miss this episode. Connect with John on IG @johntprather and on his website: https://johntprather.com/ Check out my free 4-week workout plan here: https://www.benbarkerfitness.com/free-workout

My 100th episode! Thank you to everyone who has listened, subscribed, and shared. My goal is to encourage as many dads to aim for excellence in faith, family, and fitness as possible. Listen in today for 11 "fitness hacks" every dad should know from active play to protein yogurt before bed. Free 7-day trial to my workout program: https://www.benbarkerfitness.com/ Caffeine & Kilos Coffee (use code "BENBARKER") https://shop.caffeineandkilos.com/collections/coffee

Welcome to the Ben Barker Fitness Podcast, your go-to resource for fit dads aiming to surpass mediocrity in workouts and life. In this milestone 99th episode, I share my top 10 actionable tips to conquer the rest of 2024. From doubling down on leg day to prioritizing muscle groups, getting your kids active, investing in home gym equipment, and much more, these strategies are designed to help you excel. Don't miss the countdown to the 100th episode next week! Subscribe, leave a five-star review, and share this episode with a fellow dad. Major Fitness Squat Rack: majorfitness.sjv.io/PyDeQ6 Barbell Apparel: https://barbellapparel.com/collections/ben-barker My Workout Plans: https://www.benbarkerfitness.com/

Join me as I explore 10 simple yet powerful habits that can transform your fitness journey and elevate your family life. Tune in for practical tips, motivational insights, and actionable steps to help you and your family thrive. Let's jump right into it and start winning the day! Check out the lightweight polo from Barbell Apparel here: https://barbellapparel.com/collections/ben-barker My latest YouTube video: https://youtu.be/V_2YJQTcKxQ?si=wDEVw3zD_fshciig My workout program (free 7-day trial): https://www.benbarkerfitness.com/ My favorite creatine from SFH (use "BENBARKER10") https://www.sfh.com/products/strong-strength-and-muscle-builder

20 reasons why you should build a garage gym. Whether it's saving time, training with your kids, or creating a customized workout environment, I've got you covered. Discover how a garage gym can transform your fitness journey and family life. Share this with a dad who needs some encouragement. Time is almost up to get 50% off my Garage Gym workout plan with code "GARAGEGYM" https://www.benbarkerfitness.com/ My favorite squat rack: majorfitness.sjv.io/y2YvMB My favorite workout gear: https://barbellapparel.com/collections/ben-barker

Dads, don't settle for "good enough." Today, I have 7 ways to increase your fitness and improve marriage (not a marital counselor but I did stay at a holiday in express once). 1. In workouts, go for extra reps 2. Do extra for spouse 3. Aim for quality reps 4. Stay fit for your wife 5. Diet: aim for 80/20 and track 6. Fit Family activities 7. Effort (go the extra mile) Check out my favorite shorts from Barbell Apparel: https://barbellapparel.com/collections/ben-barker 50% off Garage Gym Gainz + Free Trial with Code "GARAGEGYM" https://www.benbarkerfitness.com/

n this power-packed episode, we're diving deep into the ultimate guide to fitness for dads! Join me as I break down the top 50 exercises that will help you get fit, strong, and ready to keep up with your kids. From the king of all exercises, the barbell back squat, to the importance of sprints and plyometrics, I cover it all. Each exercise is selected to ensure you look great and perform at your best. We'll also talk about the benefits of training with a purpose, incorporating different goals, and the nuanced approach to balancing aesthetics with performance. Whether you're aiming to get jacked, enhance your athleticism, or simply stay healthy and active, these exercises are tailored for you. Favorite workout shorts: https://barbellapparel.com/collections/ben-barker Squat Wedgiez: https://squatwedges.com?sca_ref=4831722.XsNNyCwCoQ My workout plans: https://www.benbarkerfitness.com/

Don't live a life of apathy. Sit down with your family and create a list of core values most important to your crew. Some people just wander through life. Teach your kids to live a life of purpose and let others know what your family is about. Barker family core value number 5 is "We Stay Physically Capable." This doesn't necessarily mean we do a structured workout each day but that we prioritize being active, riding bikes, and being outdoors over netflix and screentime. Don't miss this episode and make time to do this with your family. Dads, if you need guidance with workouts check out a free 7-day trial to one of my workout plans: https://www.benbarkerfitness.com/

Alpha Dad Nation, welcome back to the Ben Barker Fitness Podcast! In today's episode, we're diving into six actionable tips to defeat the dad bod and reclaim your fitness. As always, don't forget to subscribe, leave a five-star review, and share this episode with a dad who could use some encouragement. Here's what we're covering: Eat Like an Adult: Prioritize protein, veggies, and healthy fats. Minimize Booze: Cut back on alcohol for better muscle gains and overall health. Four Workouts a Week: Stick to compound exercises for maximum efficiency. Live an Active Lifestyle: Beyond the gym, stay active in your daily life. Include Your Family: Make fitness a family affair for quality time and shared health goals. Boost Testosterone Naturally: Improve your diet, sleep, and stress management for optimal hormone health. Join me as I share practical advice and personal anecdotes to help you crush your fitness goals while balancing family life. Let's reject passivity, aim for excellence, and pursue greatness together! Get a free 7-day trial of Garage Gym Gainz and 50% off with code "GARAGEGYM" https://www.benbarkerfitness.com/