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!

05/28/2026

Discipline isn’t just about looking better.

It’s about becoming dependable.

The small decisions nobody applauds:

* waking up early,
* training when you’re tired,
* staying patient under pressure,
* keeping your word,
* controlling your habits…

Those choices become stability later.

Most men want security while avoiding the process that creates it.

Discipline today becomes security tomorrow.

Like this post if you agree 💪.

05/25/2026

Most dads don’t fail because they’re incapable.

They fail because the day gets away from them.

Work.
Family..
Responsibilities.
Distractions.
Excuses.

And by the end of the night, the workout gets pushed to “tomorrow.”

But discipline is built in moments exactly like this.

Not when life is quiet.
When life is full.

That’s the difference.

The dads who stay strong long-term don’t rely on motivation.
They rely on clarity and consistency.

Make a plan.
Get the work in.
Lead by example.
Repeat.

If you want accountability, structure, and a customized program that fits your schedule this summer, send me a message so I can give you the details.

05/21/2026

Most people are waiting to feel motivated.

You should be following a plan.

Goal set.
Workout scheduled.
Execute.

No drama.
No overthinking.
No skipping steps.

Clarity + Discipline + Consistency = Results.

If you don’t have a plan, you don’t have direction. If you need a plan, message me for details 💪

05/18/2026

We didn’t plan a “family workout.”

We went outside to train while they played, and they jumped in.

Now we’re racing heavy stones in the yard.

This is what happens when fitness isn’t a chore or a task you try to get done- it’s just how you live.

If movement is normal at home, it becomes normal for them.

Like this post if you believe staying active should be a family standard. 💪

05/14/2026

No motivation to train today?

That’s ok.

Because if you only show up when you feel like it…
you’ll only win when it’s easy.

The men who build strong bodies, strong healthy habits, strong foundations- they don’t rely on emotion.

They rely on standards.

You don’t need to feel fired up.
You need to be present.

Some days you’re inspired.
Some days you’re tired.

Either way- you show up.

That’s the difference.

Like this post if you train regardless.

05/11/2026

I don’t train with stones to get better at lifting heavy stones.

I train for the:
• “Daddy, daddy, carry me.”
• The Target meltdowns.
• One-trip groceries.
• Bedtime WWE wrestling matches.

The type of Dad strength that no one asks for but everyone always needs.

If you are training to be the strongest version of Dad you can be, drop an 💪 in the comments.

05/07/2026

I don’t train to look dangerous.

I train to be capable.

To be the walking, living, breathing jungle gym.
To carry them when they’re tired.
To throw them in the air.
To protect.
To lead.
To last.

Be strong.
Be disciplined.
Be controlled.

Be strong enough to be dangerous but wise enough to use it for good.

Because one day…

The only version of you they’ll carry
is the one you showed them daily.

Not your intentions.
Not your reasons.
But your standard.

Drop a 💪 if you are training for the same.

05/04/2026

Anybody can lift heavy.
Not everybody can keep lifting heavy.

That’s the difference.

Real strength isn’t built in a season.
It’s built in years of consistent discipline.

Train for longevity.

If you’re chasing strength that actually lasts, you’re in the right place.

Drop a 💪 if you’re built for the long game.

04/30/2026

Most people love to train their biceps, but they don’t train them with intention.

That’s why their arms don’t change.

There’s a difference between building:

🟢 Thickness (how big your arms look relaxed)
🔵 Peak (how they look when you flex)

From an anatomy standpoint:

The biceps brachii long head contributes more to overall thickness and width.

The short head of the biceps brachii is what gives you that visible “peak” when you flex.

If you want arms that actually grow… train both heads of the biceps.

Try this sleeve buster routine at the end of an upper body workout:

Superset A

🟢 Barbell Curl — 3–4 sets x 6–10 reps
🔵 Incline DB Curl — 3–4 sets x 10–15 reps
Rest: 60–75 sec after each superset

After completing Superset A, complete Superset B.

Superset B

🟢 Hammer Curl — 3 sets x 8–12 reps
🔵 Spider Curls — 3 sets x 12–15 reps
Rest: 45–60 sec after each superset

Focus on lifting heat but in control on thickness work
Focus on getting the full stretch + a hard squeeze on each repetition on peak work

Stop just “doing curls” just to check a box. Start training with purpose so your arms get bigger, stronger, and look like they mean business.

If you want more content like this, make sure to like and share this post. And if you want a customized training program that fits into your lifestyle instead of you fitting into it, DM me “ARMS” and I’ll send you some details. 💪

04/27/2026

Kids don’t do what you say. They do what they see.

They see the work you put in at the gym.
They see the effort.
They see the results.

And whether you realize it or not- they start to want that for themselves.

Your habits become their standards.

Children aren’t always the best listeners,
but they are great imitators.

Make them want to mimic what you do.

Be the example.

If you’re ready for a simple plan that gets results you can actually stick too, DM me “DAD” so we can connect and talk more about what that looks like 💪.

Address

1915 Eastridge Road
Lutherville, MD
21093

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