7 Daily Habits for Dads to Build Muscle, Boost Energy, and Stay Consistent

Alpha Dad Nation, this episode of the Ben Barker Fitness Podcast is powerful. I sit down in the garage gym with my friend Matt Ferrell—real estate agent, CrossFit coach, husband, and father. At just 29 years old, Matt was diagnosed with stage 4 non-Hodgkin’s lymphoma only three weeks after his son was born.In this raw conversation, Matt shares:How his faith anchored him through nine months of chemoThe role of his wife, men’s group, and community in the fightWhy men can’t afford to live like “lone wolves”The importance of surrounding yourself with men who sharpen you in faith, family, and fitnessMatt’s story is about resilience, faith in the fire, and fighting for your family. If you’re a dad, this is one you don’t want to miss.

Time with our kids is shorter than we realize—and once it’s gone, we can’t get it back. In this episode of the Ben Barker Fitness Podcast, I share the hard truth that hit me when my oldest son turned 10: we’re already more than halfway to 18.We’ll talk about the myth of “tomorrow”—those moments we push off with promises like “We’ll play catch tomorrow,” “We’ll vacation next year,” or “We’ll hike in a few weeks.” The reality? Our window of influence is small, and it flies by faster than we think.Inside this episode you’ll learn:Why kids won’t always want shoulder rides, bedtime stories, or backyard catch.Practical ways dads can be intentional daily—like saying yes more often, stacking habits, and putting faith first.How fitness parallels fatherhood: missing moments compounds into regret, just like missing workouts compounds into weakness.Simple weekly challenges to prioritize quality time, build memories, and lead your family well.👉 If you’re a dad who wants to grow stronger in faith, family, and fitness, this episode is for you. Don’t wait for “someday”—make today count.Grab a free 7-day trial to my workout plan: https://trainheroic.co/garagegymgainzWEBGet my favorite protein to level up recovery: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

In this episode of the Ben Barker Fitness Podcast, Ben sits down with Justin Talbert—pastor, husband, father, and founder of The Dad Pack. More than just a survival kit, The Dad Pack is designed to help men step into their role as protectors and providers, equipping dads with over 85 pieces of professional-grade gear to keep their families safe in everyday emergencies and unexpected crises.Ben and Justin dive into:Why every dad feels the weight of being prepared (and what to do about it)How The Dad Pack helps men provide, protect, and lead their families with confidenceThe importance of fathers building practical skills and passing them on to the next generationWhy preparation isn’t about fear—it’s about responsibility and momentumIf you’re a dad who wants to be strong, capable, and ready for whatever life throws at you, this episode is a must-listen.🔗 Learn more about The Dad Pack: https://www.alwaysgotyourpack.com/My favorite protein: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitnessMy workout program: https://trainheroic.co/garagegymgainzWEB

This challenge is about more than workouts—it’s about creating momentum, accountability, and discipline that carry over into faith, family, fitness, and fatherhood.👥 Join the Fit Fathers Fellowship private Facebook group to take on the challenge with other like-minded dads: https://www.facebook.com/groups/1460508811755740/?ref=share&mibextid=wwXIfr&rdid=6v4h3nVG9Vu90mpw&share_url=https%3A%2F%2Fwww.facebook.com%2Fshare%2Fg%2F1FX3HaJ5Dk%2F%3Fmibextid%3DwwXIfr#Free 7-day trial of the Gym Gainz Guide on TrainHeroic: https://trainheroic.co/garagegymgainzWEB💪 Get your protein here: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

Marriage thrives on connection—and connection doesn’t happen by accident. In this episode of the Ben Barker Fitness Podcast, I share the simple weekly marriage meeting my wife and I use to stay on the same page, grow closer, and crush our goals together. We talk about wins from the week, plan family time, set goals, and even schedule workouts. Spontaneity is great, but it’s even better when you’ve planned for success.Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)Level up gainz with my favorite post-workout protein from 1st Phorm: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Dads — this one’s for you.Would you be proud if your son grew up to become the man you are today? What if your daughter married someone just like you?In this short but powerful episode of the Ben Barker Fitness Podcast, we’re talking about what it means to set a strong example as a father — one rooted in faith, fitness, family, and integrity.I break down 5 practical ways to become a dad worth copying:Leading your family in faithLoving and honoring your wifeStaying physically fit and ready to protectManaging your phone and screen timeSpending intentional one-on-one time with your kidsThis is a must-listen for Christian dads who want to raise strong sons and daughters with high standards and godly values.🎯 Tune in to be challenged, encouraged, and equipped to lead your home with purpose.Free trial to my workout plan: https://trainheroic.co/garagegymgainzWEBLevel up your gym gainz with 1st Phorm's post-workout combo: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Dads — life gets hectic. Between work, family, and zero free time, staying consistent with your workouts can feel impossible. In this solo episode, I share 7 tactical strategies to help busy dads stay fit, strong, and energized — even when life gets chaotic.You’ll learn how to:Stay consistent when you're low on timeDitch the "all or nothing" mindsetTrain at home, on the go, or with your kidsBuild workouts around your real lifeShift your identity to become a fit, capable leader in your home🎯 Grab the 1st Phorm Post-Workout Stack I use daily: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness💪 Join My TrainHeroic Program (Gym Gainz Guide) for weekly dad-optimized workouts: https://trainheroic.co/garagegymgainzWEBTrain hard — so you can play harder.#DadFitness #BusyDadWorkout #TrainHeroic #FitDadLife #1stPhorm #HomeWorkoutForDads #FaithFamilyFitness #BenBarkerFitness

The best post-workout protein stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitnessIn this episode of the Ben Barker Fitness Podcast, I share 7 powerful daily habits that every dad can implement to build muscle, increase energy, and stay consistent with fitness goals—all without burnout.If you're tired of starting and stopping your workouts, or just want to feel strong, sharp, and confident for your family, this episode is your playbook.👉 I break down:Why most fitness challenges fail (and what to do instead)The “morning chug” hydration habit to jumpstart your metabolismHow to hit your protein goal without overeatingA simple movement routine for busy dadsHow 15 minutes of sunlight boosts testosterone and sleepDaily learning that transforms your mindsetAnd more…💪 Whether you're a beginner or a seasoned gym dad, these 7 habits will help you create a fit lifestyle you can sustain for the long haul.🎯 Bonus: Hear how to get 50% off Ben’s Gym Gainz Guide or a free eBook just for using his First Phorm link.

Dads—this is the kind of strong we’re training for.In this quick-hitting episode, I break down the my tweet that struck a chord with dads around the world:“Be the reason your son becomes a strong man.Be the reason your daughter knows her worth.Be the reason your wife feels safe and seen.”This one’s for the men who want to lead their families well—physically, spiritually, and emotionally.My workout plan: https://trainheroic.co/garagegymgainzWEBMy post-workout stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

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