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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!

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.

11/10/2025

If single-leg RDLs make your lower back bark or your balance go rogue — it’s not that your glutes are weak… it’s that the setup is.

Kickstand RDLs fix all that.
✅ Same hip-hinge pattern = same glute/hamstring gains
✅ Extra stability = heavier load & better form
✅ Less spinal stress = safer on your low back

Science-wise: you’re still loading the posterior chain unilaterally, but keeping the rear toe down shifts your center of mass forward — reducing lumbar compensation and allowing a cleaner hinge through the glutes and hamstrings.

👉 Save this if you’ve ever cursed at a single-leg RDL.
Your spine (and your gains) will thank you.

11/06/2025

Want Bigger Forearms? Then try Meadows Rows!

Most guys think forearm growth only comes from wrist curls or carrying in all the groceries in one trip .

But here’s the truth👇

When you do Meadows Rows, you’re holding a barbell in a pronated + offset grip — meaning your hand and forearm have to stabilize and resist rotation the entire time.

That creates massive activation in the brachioradialis (the thick muscle on top of your forearm) and the forearm flexors that stabilize your wrist under heavy load.

Every rep builds:

💪 Crushing grip strength (for deadlifts & pull-ups)

⚙️ More neural drive to your forearm stabilizers

🔥 Functional size—not just pump

So next time you hit back, finish with 3-4 sets of Meadows Rows.

You’ll feel it in your lats… and your handshake. 🦍

11/03/2025

Most guys train quads like they’re chasing a bodybuilding trophy… but skip the glutes like they’re optional.

That’s backwards.

🧠 Science check:

Your glutes are the largest and most powerful muscle group in the body. They’re the engine behind hip extension — the movement that drives power in squats, deadlifts, sprinting, jumping, and even posture stability.

When your quads dominate and your glutes lag, you create an imbalance called “quad dominance.”

That means your knees and lower back start taking forces your glutes were built to handle. Over time, that kills your strength potential and increases injury risk.

🔥 Here’s what strong glutes do for you:

🟢 Boost your deadlift and squat numbers by improving hip drive and lockout strength

🟢 Increase explosiveness in sprints, jumps, and athletic movements

🟢 Improve core and lower back stability, protecting your spine

🟢 Make your posture and aesthetics look more balanced and powerful

Think of it this way — your quads push, your glutes launch.

If you want more power, more stability, and more muscle — train the glutes like the powerhouse they are.

Exercises like Hip Thrusts, Single Leg Bridges, and Kettlebell Swings are great to accomplish this. You can do a high volume of them as well so 10-20 sets per week is in the cards (spread them throughout the week instead of one big ass workout 😜).

Lift smart, not just heavy.

Save this post and tag a gym bro if your leg day is overdue for a glute upgrade. 🍑

10/30/2025

Most people train the lift.
Few train the lowering.

Here’s a Pro Tip: I’m doing Rope Hammer Curls with my son helping me out by adding extra weight only at the top. That means the eccentric (lowering) phase is heavier than the concentric (lifting) phase.

Why it matters 👇

🔬 The eccentric phase creates more muscle damage, which triggers more growth and tendon strength.
🧠 Translation: you get bigger, stronger arms—without having to curl more weight overall.

Sometimes you need a little help from the next generation to make the old man grow. 💪👦

Save this for your next arm day with your gym buddy and tag me so I can give you a shout out!

10/28/2025

Here are a few things I WISH I knew before I ever stepped in the gym and picked up a barbell:

1️⃣ Stop chasing soreness.

It means nothing. Progress > pain.

2️⃣ Form > Ego.

Your joints will thank you at 40. Trust me, I’m there.

3️⃣ Track your weights.

If you’re not progressively loading, you’re just exercising. You’re strength gains will come to a halt.

4️⃣ Sleep matters.

8 hours changes your body more than any supplement or aid you’ll ever take.

5️⃣ Protein at every meal.

Not crazy high, more than 25 grams and just stay consistent.

6️⃣ Quit program-hopping.

Stick to the basics longer than you want too.

7️⃣ Strength builds confidence outside the gym.

It fixes your mind, not just your body.

📌 Save this post — because in 3 weeks when:

the soreness hits,

motivation dips,

and you start doubting the process… you’re going to forget these rules.

Come back to this any time you feel stuck.

Drop a 💪 in the comments if you wish you learned this sooner.

Your kids copy your habits more than your advice. Make sure you lead by example.

DM me for coaching inquiries

10/24/2025

Often, I see guys try to force themselves into a plan instead of making the plan fit them.

They burn time and energy trying to follow a routine perfectly. Then life happens. Kids get sick, work runs late, sleep gets wrecked—and like a retired train, they go off the rails.

That failed plan creates a negative feedback loop of frustration and disappointment… and suddenly they feel like a failure.

That’s not right.

As Dads, we put food on the table and eat last. We grind day in and day out, not for praise, but because that’s what men like us do.

The problem? We can be selfless to a fault when it comes to taking care of ourselves.

We like clear plans. We like working the plan. But when something messes it up, that “F it” mentality hits hard. That’s what happens when motivation is your fuel.

There’s a better fuel: Discipline.

Discipline means your workout habit doesn’t disappear; you adapt and do it anyway.

🟢 No gym? Workout anyway. Push-ups are still free.

🟢 On vacation? Workout anyway. Earn the relaxation.

🟢 Busy day? Workout anyway. A 30-minute sprint counts.

The people who win are problem solvers. Action takers. They adjust the plan- not abandon it.

And before you know it, that “setback” becomes a small, forgettable blip and you never lose momentum.

If this sounds like you, know that you’re not alone. But you do need help. You need a guide who will teach you how to be unstoppable. How to stack wins every day. How to become the man you want to be.

If you want that, message me. I’ll show you what having a coach looks like and how it changes everything. You won’t be given fish, you’ll learn how to fish.

And save this travel workout for the days when life tries to knock you off track. You’ll be glad you did. Comment “Travel Workout” if you want the reps and sets so you don’t have to guess what to do the next time your are away 💪

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/

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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!