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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!

01/15/2026

Incline-Seated DB Lateral Raises Are A Shoulder Size Cheat Code

Most people mess up lateral raises because they train them like an ego lift.

They swing. They shrug.

They turn it into a trap exercise and wonder why their shoulders never get that round look.

Seated dumbbell lateral raises done on an incline bench can fix all of that.

Here’s why they’re so effective for building shoulder size:

1) They remove momentum

When you’re seated and supported, you can’t cheat reps with your lower body. That means the lateral delt stays under tension the entire set.

2) They keep the delt in the best line of pull

That slight incline helps lock your torso in place so your arm path stays clean. More clean reps = more mechanical tension where it matters.

3) They force strict control

Lateral delts respond insanely well to time under tension and controlled eccentrics. If you want bigger shoulders, consider these factors in your training program. Pro tip: use a weight that feels “too light” at first. If you can’t pause and control the rep — it’s too heavy.

Want more direct coaching with training that actually works? DM me “coaching” and I’ll fill you in with the details 💪.

01/12/2026

Want bigger calves? Stop training them like cardio.

❌ Fast reps = momentum + bouncing off your Achilles
✅ Slow reps = tension where it counts

If you want calves to actually grow, your goal isn’t “more reps”

It’s more mechanical tension.

Slow + controlled single-leg calf raises work because:

• Longer time under tension = more muscle stimulus
• Better stretch at the bottom (growth happens in the lengthened position)
• Hard pause at the top = full contraction
• Less bounce → more calf doing the work

Calves don’t need speed. They need suffering. 😅
Slow reps. Full range. Zero cheating.

🔥 Try this:

3 sets of 10–15 each leg
3 seconds down + 1 sec pause at the bottom + 1 sec squeeze at the top

Save this if you’re tired of having “strong calves”… that still look small.

01/08/2026

Your pull day workouts can make your bench press stronger

For instance on my pull days, right now I prioritize incline barbell rows and chin-ups during my workout.

Not for a pump. Not for balance.

But because they directly improve my bench press performance on push day.

Here’s why 👇

When you bench heavy, your upper back is your foundation.

A stronger bench doesn’t just come from pressing more—it comes from staying tighter under load.

Incline barbell rows hammer:

• Mid-back

• Lower traps

• Rhomboids

This builds the shelf your shoulders press off of. A stable scapular position improves bar path, reduces energy leaks, and lets more force transfer into the bar.

Then come chin-ups.

Chin-ups strengthen:

• Lats

• Upper back

• Elbow flexors

Your lats act like brakes on the bench press—controlling the descent, storing elastic energy, and helping you reverse the weight off the chest. Stronger lats = more control, more tightness, more pop.

Put together:

• Better scapular stability

• Stronger eccentric control

• More force transfer on the press

• A wider, thicker, stronger back as a bonus

That’s why my bench goes up when my pulling gets stronger.

Train your push…

But build your pull if you want to press like a savage.

💥 Save this

💥 Follow for smart strength

💥 DM me if you want programming that actually carries over to your big lifts

01/05/2026

This weight didn’t move because I “felt motivated.”

It moved because discipline showed up—again.

Motivation is emotional.

It comes and goes.

It disappears when life gets busy, when sleep is short, when work runs late, when the kids need you.

Discipline is different.

Discipline is a decision you make before things get hard.

But discipline alone isn’t enough.

Real results come from systems and accountability:

A plan that fits your life—not someone else’s highlight reel

A structure that tells you what to do even when you don’t feel like it

A coach who adjusts the plan when life punches back instead of letting you quit

Most people don’t fail because they’re weak.

They fail because they’re trying to rely on willpower in a world that constantly drains it.

Strength—real strength—is built when:

Your training is planned

Your habits are automatic

Your standards don’t change based on your mood

That’s how weight moves.

That’s how bodies change.

That’s how confidence comes back.

If you’re tired of starting over…

If you want a system that works with your life instead of against it…

If you want accountability that actually keeps you consistent…

DM me “DISCIPLINE”

I’ll show you exactly how my coaching system is built to make results inevitable

01/01/2026

This year isn’t about motivation — it’s about systems.

Motivation fades. Systems win. Every. Single. Time.

2026 is about building a plan that actually works in real life:

📌 Clear targets (instead of vague wishes)

📌 Measurable progress (so you don’t guess)

📌 Progressive overload in AND out of the gym

📌 Structure that fits your life as a dad — not the other way around

Strength isn’t just how much you can lift.

It’s the discipline to show up when you don’t want to.

It’s the awareness to pivot when life hits hard.

It’s the humility to learn + the confidence to apply.

If you want this to be the year you stop “starting over”…

If you’re tired of trying alone…

If you’re ready for systems, coaching, accountability, and results —

💬 DM me “2026” and let’s build your plan.

12/29/2025

If you are over 35, you should be able to do these tests:

1️⃣Can you get off the floor without hands?
2️⃣30-second suitcase carry per side
3️⃣Single-leg balance eyes closed (10 sec)
4️⃣10 pushups without elbow flare

Most dads don’t lose strength first.
They lose capacity.

The ability to:

• Get off the floor without help
• Carry load without joint pain
• Control your body on one leg
• Produce force without compensation

These aren’t “fitness tricks.”
They’re neuromuscular competencies.

When you stop training balance, grip, unilateral strength, and core stiffness, the nervous system down-regulates output to protect you.

That’s when everyday tasks start to feel… heavy.

Train these and you don’t just stay strong.
You stay capable.

💾 Save this and test yourself.

📩 DM me “DAD STRONG” if you want a program built to keep you dangerous for decades.

12/25/2025

Merry Christmas! 🎄🎁 🎅

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.

Address

1915 Eastridge Rd
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/

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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!