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!

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.

03/16/2026

Most lifters want the really heavy weights.

But they don’t want to start with the light ones.

And that’s the mistake. Every strong, lean, capable body you see in the gym started with something simple:

-Light weights.
-Basic movements.
-Learning the technique.
-Showing up when motivation wasn’t there.

Nobody squats hundreds of pounds on day one.
They squat the empty bar.
Then 135.
Then 185.
Then they repeat it for years, progressing intelligently.

Progress doesn’t come from chasing extremes.
It comes from stacking small wins over and over again.
Most men quit because they think they need to be Hercules on the first day.

The truth?

You just need to look into the mirror and realize you need to start where you are. Execute the basics ruthlessly with discipline and consistency.

That’s how strength is built.
That’s how bodies change.
That’s how confidence grows.

If you’re a busy dad trying to get stronger, leaner, and more disciplined without living in the gym, send me a DM that says “START” and I’ll show you how we build this step-by-step.

— Coach

03/12/2026

If you want stronger shoulders and more upper-body size, then your push day needs structure.

Too many people walk into the gym and randomly hit chest, shoulders, and triceps with no real strategy. That’s why progress stalls.

This push workout is built around vertical pressing strength, while still giving enough volume to grow the shoulders, chest, and triceps.

Here’s the structure:

1️⃣ Barbell Shoulder Press
The main strength driver for vertical pressing.

2️⃣ Banded Y Raises
Keeps the shoulders healthy and improves scapular control so you can press safely.

3️⃣ Band Chest Flys
High-rep chest work to create tension without beating up the joints.

4️⃣ Incline Barbell Bench Press
Builds the upper chest and contributes to overall pressing power.

5️⃣ Dips
One of the best bodyweight pushing movements for chest and triceps strength.

6️⃣ Dumbbell Lateral Raises
Deltoid hypertrophy for wider shoulders.

7️⃣ Cable Tricep Extensions
Strengthens the lockout portion of every press.

Most exercises were 3–4 sets, using a mix of rep ranges:

• Heavy strength work (1–3 reps)
• Moderate strength/hypertrophy (4–8 reps)
• High-rep hypertrophy (10–20 reps)
Total workout time: about an hour.

When training is planned, progressed, and executed consistently, this kind of structure can build serious size and strength — even if you’re in your 40s and balancing work, family, and life.

You don’t need random workouts.
You need a system.

If you want structured training that actually moves the needle, DM me “PLAN” and I’ll show you how we program it.

-Coach Ryan Collins

03/09/2026

People ask me how I balance fatherhood and fitness.

Truth is… I don’t.

I combine it.

Some workouts include barbells.
Some workouts include little humans who think climbing on Dad is the best game in the gym.

And honestly I wouldn’t have it any other way.

Your kids don’t need a perfect schedule.
They don’t need a dad who disappears to the gym for hours.

They need a dad who takes care of himself, shows discipline, and lets them see what that looks like.

Sometimes that means lifting weights.

Sometimes that means lifting children.

Either way, the work gets done.

If you’re a busy dad trying to stay strong while raising a family — that’s exactly who I coach.

DM me “DAD” and I’ll show you how we make it work 💪.

03/05/2026

It’s already March.

Which means summer is closer than you think.

And if you’re not where you want to be with your health and fitness… time is starting to run out.

This is the point in the year where most people start realizing something:

Motivation isn’t enough. Because motivation comes and goes.

What actually produces results is focus, discipline, and a system.

You need:

• A clear training plan
• A nutrition strategy that supports your goals
• Consistency week after week
• And someone holding you accountable when life gets busy

Most men fail because they’re trying to figure everything out as they go.

Random workouts.
Guessing with nutrition.
Starting over every Monday.

That’s not a plan. That’s chaos.

When you follow a structured system, things change.

Progress becomes predictable.

And when you have a coach guiding your workouts, nutrition, and accountability, you collapse time and avoid the mistakes that keep most people stuck for years.

Results that might take someone a year on their own can happen much faster when the plan is dialed in.

Summer is coming.

The question is simple:

Will you still be “trying”
or will you finally be executing?

If you want to see what a structured, customized plan would look like for you, DM me “PLAN” and we’ll talk details.

- Coach

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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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!