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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 8am - 12pm

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!

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

03/02/2026

Most men chase heavy weight.

But if you’ve never chased a real arm pump, you’re leaving growth on the table.

A proper pump isn’t just a vanity metric.
It’s a physiological signal.

When you get a pump, you’re increasing:

• Blood flow to the muscle
• Cellular swelling (which stimulates hypertrophy pathways)
• Metabolic stress (a key driver of muscle growth)
• Mind-muscle connection and fiber recruitment

You’re literally forcing nutrients into the tissue you’re trying to grow.

And for busy dads who don’t have 2 hours in the gym?
A focused 20–25 minute arm session done right can move the needle fast.

Here’s how to get it:

1️⃣ Pick 2–4 movements
• Dips (compound tension)
• Barbell curls (mechanical load)
• Single-arm cable pressdowns (constant tension)
• Single-arm cable curls (isolation + stretch)

2️⃣ Train in the hypertrophy zone
👉 3–4 sets per exercise
👉 8–15 reps
👉 30–60 seconds rest
👉 Controlled tempo (2–3 seconds down)

3️⃣ Stay 0–2 reps from failure
The pump happens when tension + fatigue + blood flow stack up.

4️⃣ Finish with short rest supersets
Curls → Pressdowns
Minimal rest. Chase the burn.

Heavy builds strength.
The pump builds size.

Do both.

If you want arms that fill out your sleeves without living in the gym, DM me “ARMS” and I’ll show you how I program it for busy dads.

02/27/2026

Most men don’t need more exercises.
They need better ex*****on of the basics.

Press.
Hinge.
Pull.
Single-leg.

When those patterns are trained consistently and progressed intelligently, you get:

✔ real strength
✔ healthier joints
✔ better posture
✔ carryover to real life

The problem isn’t your program.
It’s chasing novelty instead of mastery.

You don’t need chaos.
You need repetition done right.

This is how busy dads get strong, stay athletic, and stop living in the gym.

If you want your training simplified and effective,
DM me “BASICS” and I’ll show you exactly how I program it.

02/23/2026

I have seen a lot of people get a weight vest over the past 6 months, and it might be one of the most convenient and useful fitness tools you own.

You’re snowed in. It’s icy. Dark early. No outdoor walks.

Most people who have a weight vest use it for one thing: Walking.

And yes- weighted walking works. It’s great for fat loss and recovery. Blah blah.

But the real value? A weight vest can turn your home into a gym.

Weight vests dominate at-home training because of:

• Increased calorie burn without running
• Increased heart rate with less joint stress
• Bone density (huge long-term win)
• Posture + core demand just by staying tall

My clients don’t just walk with vests. They strength train with them at home. They understand how to use these tools to get the results they want so they can set a great physical example for their children. Wearing a vest increases:

✅ mechanical tension
✅ relative intensity
✅ time under tension
✅ built-in progressive overload

That’s more muscle, more strength, better metabolism- without machines. And it requires a hell of a lot more discipline.

Your weight vest isn’t cardio equipment. It’s portable resistance training so you can reach your goals 💪.

Got a weight vest (or any home equipment) that you’d like a customized training program built from?

DM me “Let’s Go” and I’ll help you build a simple plan that fits your schedule and goals.

02/17/2026

Most men don’t quit because training is hard.

They quit because thinking about training becomes exhausting.

Every day you’re juggling work, kids, schedules, stress, and decisions. By the time it’s time to train, your brain is cooked.

That’s why motivation fails.

And that’s why systems win.

✔ Same training days
✔ Same time block
✔ Same core movements
✔ No daily negotiation

Discipline isn’t hype — it’s structure that removes friction.

If you’re a busy dad who wants results without burning mental energy, that’s exactly how I coach.

💬 DM me “SYSTEM” and I’ll help you build one that fits your life.

02/12/2026

By now, most New Year’s resolutions are already dead.

Not because people don’t want change, but because they forgot their WHY.

Motivation fades.

Life gets busy.

Work, kids, stress, schedules take over.

And without a reason that actually matters, training becomes optional.

Your WHY is what shows up when:

- progress slows

- motivation disappears

- no one’s watching

It’s not about a date on the calendar. It’s about who you’re trying to become.

Train so you have energy for your family.

Train so your body doesn’t limit your life.

Train so you’re not another statistic who “started strong” and disappeared.

The reason I train? So I never have to say “Dad’s too tired to be the jungle gym today”.

Know your WHY.

And if you’re realizing you need:

✅ structure

✅ accountability

✅ a plan that fits real life

That’s literally what I help people do.

If you want help staying consistent and finally following through,

DM me “ACCOUNTABILITY” and let’s get to work 💪.

02/10/2026

The barbell RDL is one of the most effective hamstring and glute builders because it loads the hips while the hamstrings remain in a long, stretched position.

That long-length tension increases mechanical tension on the hamstrings- especially the semimembranosus and semitendinosus- which research shows is a major driver of strength and hypertrophy.

But the key is how you perform it.

RDL safety & performance cues:

• Brace your core before you move—think “ribs down, abs tight”
• Push the hips straight back, not down
• Keep the bar close to your thighs and shins
• Maintain a neutral spine the entire rep
• Lower under control until hamstrings limit depth—not your low back
• Drive the hips forward to stand tall, squeezing the glutes

When done correctly, the RDL minimizes spinal shear, maximizes hip extension torque, and overloads the posterior chain safely and efficiently.

This isn’t just a hinge- it’s controlled, intelligent strength training that can pack on some serious muscle mass.

Interested in a program where you can apply exercises like this safely while getting great results? DM “Lift” so I can send you the details 💪

02/05/2026

Leg growth isn’t about doing more exercises.
It’s about loading the right pattern hard and safely.

The Hatfield Barbell Split Squat checks every box 👇

• Unilateral loading ➡️ Each leg works independently, exposing strength imbalances and forcing more total muscle recruitment per side.

• Huge quad tension ➡️ The upright torso shifts demand to the knee extensors, placing the quads under long-duration mechanical tension- the number one driver of hypertrophy.

• Glutes fully loaded ➡️ Deep hip flexion at the bottom means your glutes are stretched under load, which research shows is a powerful stimulus for growth.

• Safer heavy loading ➡️ Holding the rack removes balance as the limiting factor. That means your legs fail- not your core, not your grip, not your back.

• Joint-friendly strength ➡️ Less spinal compression than bilateral squats, but similar lower-body stimulus.

This is how you build legs that are strong, athletic, and built to last- not just tired.

Train the muscle.
Control the pattern.
Progress the load.

That’s how grown men get results.

Want a program built around movements that actually work that make you look like you never skip leg day? DM me “LEGS” and I’ll send you the details. 💪

02/02/2026

If I had to choose only one day in a week I could lift really heavy and train on, I would pick Monday.

Set the tone for the week instead of reacting to it.

There’s something powerful about doing something difficult before the world starts making demands on you. It changes your posture. Your mindset. Your standards.

And here’s what most people miss:

Fitness is a force multiplier.

When you attack training, you attack your work differently.
You handle stress better. You make decisions faster. You stop negotiating with yourself.

Effort in the gym bleeds into effort everywhere else. You’re not just building muscle. You’re building momentum for your entire life.

Start your week with something hard- everything after feels lighter.

If you’re ready to train in a way that upgrades your body AND your outcomes, DM me READY.

01/22/2026

Most dads don’t stall because they’re not working hard. They stall because they treat EVERY set like a max-out.

That “grind it out” mindset feels badass… but it comes with a cost:

❌ What maxing out every set actually does:

• Beats up your joints (elbows, shoulders, knees, low back)

• Overloads your nervous system

• Makes recovery worse (especially with work + family + life stress)

• Makes your technique break down under fatigue

✅ What builds muscle + strength in your 30s/40s:

• Quality reps.

• Consistent tension.

• Progressive overload.

That means most sets should end with:

➡️ 1–2 reps left in the tank (RIR 1–2)

NOT a form-breaking, grinding all out effort rep.

Because strength isn’t built by proving it every workout. It’s built by stacking good reps for months.

Train hard, but don’t train reckless.

If you want, I can build a program based on:

✅ your schedule

✅ your equipment

✅ your goals

✅ your weak points + joint history

DM me “DAD” and I’ll map out for you how to get the results you want.

01/19/2026

At some point, most men decide they don’t have time to train anymore. Not because they don’t care, but because their calendar is full of responsibility.

Work runs long. Kids need rides. Evenings disappear.
So training becomes an all-or-nothing decision and usually turns into nothing.

The truth is, fitness didn’t stop working.
It just stopped fitting the way you’re trying to force it.

The men who stay strong into their 40s don’t train longer- they train smarter, with structure that respects their

Stop trying to force marathon sessions in the gym and build a system that actually fits your lifestyle. You’ll stay more consistent.

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 💪.

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!