The Busy Dad Workout Formula: How to Build Muscle and Become an Absolute Unit in 3 Days a Week

Join my workout plan and start training with a simple, proven structure built for busy dads: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-igJoin the Fit Fathers Fellowship Facebook group for faith, fitness, accountability, and encouragement from other dads: https://www.facebook.com/groups/1460508811755740/Welcome to Step-Tember.For the month of September, the challenge is simple: hit 10,000 steps every day and read at least 10 verses of Scripture.In this episode, I’m talking about one of the biggest excuses dads make as we get older: “My metabolism just isn’t what it used to be.”While aging can play a role, the bigger issue for a lot of us is much simpler—we sit more, move less, and often eat more than we did when we were younger.So today I’m breaking down five practical ways busy dads can stay more active outside of their normal workouts, including walking more, wrestling with your kids, family walks, practicing sports with your kids, and deliberately choosing the more physical option throughout your day.I also share why this challenge is about more than steps. It’s about building consistency, feeding your faith, and learning to do the next right thing even when you’ve fallen out of rhythm.This month’s goal:10,000 steps per day.10+ verses of Scripture per day.Move your body. Feed your faith. Become a stronger husband and dad.If this episode helps you, send it to another dad who needs the challenge.

After nearly two months away from the podcast, I’m back—and this episode is about something I think every busy dad needs to hear:You don’t have to fix everything today. You just have to do the next right thing.READY TO GET BACK ON TRACK WITH YOUR FITNESS?I have both a 3-day-per-week full-body program for busy dads who want maximum results with fewer training days and a 5-day-per-week program for guys who want to spend more time in the gym.When you pay for a full year upfront, you’ll save compared to paying month-to-month—and after your free 7-day trial and annual payment, I’ll send you a FREE $50 1st Phorm gift card to put toward protein, creatine, or whatever you need.👉 Join my workout programs here: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-igLife gets busy. Work piles up. Your fitness slips. You stop spending time in the Word. Your marriage gets less attention. Your finances get pushed to the side. You feel like you haven’t been as present with your kids as you should be.And the further you get from where you want to be, the harder it feels to start again.In this episode of the Fit Fathers Fellowship Podcast, I talk about how I fell into that exact trap with this podcast—and the simple mindset I’m using to get back on track.We talk about:Identifying the next right thing instead of trying to overhaul your entire lifeCreating daily non-negotiables for your faith, fitness, nutrition, and familySetting weekly priorities that actually move your life forwardGetting back into a workout routine after falling offMaking small, consistent investments in your marriageTaking control of your finances instead of avoiding themGetting back into the Bible when you’ve been inconsistentBeing more present and intentional with your kidsWhy missing a day—or even a season—doesn’t mean you’ve failedYou don’t lose 30 pounds in a day. You don’t build a great marriage in a weekend. You don’t become the dad you want to be with one big decision.You stack good days.So if you’ve fallen off lately, don’t wait until Monday. Don’t build some elaborate six-month plan.Figure out what matters most, decide what you can do about it today, and do the next right thing.Strong dads build strong families.Thanks for listening. Keep crushing goals and encouraging some other dads along the way.

Follow Shane on Instagram @dadsnotduds. Grab a free 7-day trial of my workout plan here.

Click here for a Free Trial to my Full Body Workout Plan and here for my favorite post workout protein.

Free Trial to my workout plan (here) and my favorite protein here.

New phase of my workout plan is starting Monday: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig

Most dads aren't failing — they're just comfortable. In this episode, I share what finishing 5th at a real athletic competition taught me about stagnation, growth, and what our families need from us. From the gym to your marriage, friendships, finances, and faith — it's time to get back in the fight. My favorite protein: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitnessMy workout plan: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig

My daily workout plan: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig

Workout plan: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-igFavorite protein: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitnessFacebook group for Dads: https://www.facebook.com/groups/1460508811755740/

1st Phorm Whey Protein: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness Free Trial to my Workout plan: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig