10 Underrated Fitness Habits Every Dad Should Be Doing

If you’re a dad who wants to build muscle, boost brainpower, and lead your family with strength, this episode is for you. 10 simple-but-powerful fitness habits that have made a massive difference in my own training—and life. Free 7-day trial to my new workout plan: https://trainheroic.co/garagegymgainzWEBIf you use protein or creatine, I'd really appreciate it if you'd go through my link to try out the BEST protein from 1st Phorm: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitnessPolar Monkeys Cold Plunge: https://polarmonkeys.com/?sca_ref=6932586.bUczuQ1IzM

What does it really mean to be an uncommon dad?In this episode of the Ben Barker Fitness Podcast, I sit down with Rob Bill Jr.—elite men’s coach, founder of The Order of Kings, and the man known as The Uncommon Dad—to talk about fatherhood, masculine leadership, and how to break generational cycles.Rob shares his powerful journey from fitness industry success to nearly losing his marriage, and how it led him to a deeper mission: helping fathers lead their families from a place of strength, emotional presence, and overflow—not burnout.Whether you're a dad who wants to step up in your marriage, model true strength for your kids, or build a legacy that lasts—this episode is for you.We cover:What it means to be an "Uncommon Dad"How to lead your marriage and break generational patternsThe role of nervous system regulation and breathwork for fathersWhy brotherhood and community are essential for menHow to parent from purpose, not pressure👑 Learn more about Rob and The Order of Kings: https://www.uncommondads.com/Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)PS You're some of the first to know... I just started working with 1st Phorm and I'm pumped. Check out my new favorite Post-Workout Stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Feeling overwhelmed by the weight of work, fatherhood, marriage, and staying in shape? In this raw and motivational episode, Ben Barker reminds you of one powerful truth: no one’s coming to save you—and that’s a good thing. Learn how to take ownership of your health, lead your family with strength, and build the kind of life your kids will be proud to follow. This isn’t about perfection—it’s about showing up with purpose. Every. Single. Day.

I break down Chapter 2 of How God Makes Men by Patrick Morley—the Principle of a Greater Good. Drawing from personal conversations with his dad and brother during their weekly men's book study. God uses trials in our marriage, money, work, and health to shape us into stronger, more faithful men.Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)

June is Men’s Mental Health Awareness Month—and today we’re diving into a real and raw conversation that every dad needs to hear.I’m joined by Coach Sean Patrick, host of the Just Call Dad podcast, for an honest talk about fatherhood, anxiety, injuries, and how men can stay strong through it all. We both share moments when anxiety hit hard—and how community helped us through it. We also unpack what it means to “stay in the game” as a dad when life throws you setbacks, especially through injuries or mental health struggles.If you’re a father looking for encouragement, practical tips, and a reminder that you’re not alone—this one’s for you.💥 Topics we cover:Men’s mental health and why it mattersCoping with anxiety as a dadStaying active and resilient through injuriesWhy your family needs you in the fight—mind and bodyTune in, share with a fellow dad, and remember: strong dads aren’t perfect—they just keep showing up.Check out a free 7-day trial of my new workout plan here: https://trainheroic.co/garagegymgainzWEB

🎯 Want to train with me? Grab your free 7-day trial of my new workout program on TrainHeroic here: https://trainheroic.co/garagegymgainzWEBIn this episode of the Ben Barker Fitness Podcast, I lay out the ultimate summer workout plan for dads:✅ 4-day training split built for strength & hypertrophy✅ Curls in the sunlight, hill sprints, sled drags & rucks✅ Quad-focused leg days (because 5” inseam season is here)✅ Tactical biceps & triceps strategies for real arm growth✅ How to train calves the right way✅ And why every dad needs a jacked back at the poolThis isn’t about perfection — it’s about progress with purpose. You’ll learn how to train hard, stay flexible, and still make room for memory-making with your family.

Summer isn’t a break from leading — it’s your chance to lean in as a dad.In this episode of The Ben Barker Fitness Podcast, I’m giving you 10 practical ways to win summer without losing your fitness, your momentum, or your mind.From hill sprints and garage workouts with your kids to pool days, Bible time, and building memories instead of screen habits — this is your playbook to lead your home with energy, intention, and strength.You’ll learn:✅ How to stay fit this summer while spending more time with your family✅ One weekly habit that guarantees memories with your kids✅ Why now is the best time to train for next summer’s body✅ Easy ways to build connection (and character) at home✅ How to challenge yourself and your kids together🎁 Grab your free 7-day trial to my new TrainHeroic workout program — no equipment excuses, just progress: https://trainheroic.co/garagegymgainzWEBLet’s lead well, train hard, and win this summer — one rep, one memory, one mission at a time.

Want to be a strong, capable, and useful man not just today — but at 80, 90, or even 100? Check out my new workout program here: https://marketplace.trainheroic.com/workout-plan/team/garage-gym-gainzIn this solo episode, I break down Peter Attia’s Centenarian Decathlon — 10 real-world movements every man should be able to do for life — and shows how dads can train right now to preserve those abilities. From picking up your toddler to carrying groceries or crushing a hike, this is functional fitness with legacy in mind.Whether you're a young dad in your 30s or pushing into midlife, this episode will give you clear, actionable exercises to stay strong, mobile, and unbreakable for decades to come.

What does it take to build NFL draft picks, pro baseball players, and elite-level athletes? In this episode of the Ben Barker Fitness Podcast, I sit down with Alex Fotioo, Director of Strength and Conditioning at the University of Central Arkansas. With nearly a decade at UCA and a résumé that includes training NFL All-Pros and MLB draft picks, Alex shares the principles he uses to train both high-level athletes and everyday dads looking to get strong, stay mobile, and live with purpose.We cover:Hatfield squats and why they’re a game-changerSled pulls for power and longevityMobility work that actually translates to performanceSauna use for recovery and resilienceHow dads can train like athletes (without getting hurt)Whether you're an athlete, coach, or a busy dad trying to stay fit and fired up, this episode is packed with practical takeaways to help you train smarter and live stronger.Be on the lookout for my new workout subscription powered by TrainHeroic. The official launch is 5/17/25.

Most people fear failure—but what if failing is the very thing that helps you lead your family better, grow stronger in your faith, and build a body that reflects your discipline? In this episode of the Ben Barker Fitness Podcast, Ben shares why high-performing dads need to embrace failure, pursue audacious goals, and never settle for average. Inspired by a Duke professor’s $100 Jolly Rancher challenge, Ben breaks down 7 powerful reasons why learning to fail is essential for becoming the husband, father, and leader you're called to be.PS Get ready for my new workout plan I am launching on TrainHeroic!