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In 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 metabolism
How to hit your protein goal without overeating
A simple movement routine for busy dads
How 15 minutes of sunlight boosts testosterone and sleep
Daily learning that transforms your mindset
And 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/garagegymgainzWEB
My 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/garagegymgainzWEB
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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 patterns
The role of nervous system regulation and breathwork for fathers
Why brotherhood and community are essential for men
How 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)
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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 matters
Coping with anxiety as a dad
Staying active and resilient through injuries
Why your family needs you in the fight—mind and body
Tune 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/garagegymgainzWEB
n 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 pool
This 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/garagegymgainzWEB
Let’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-gainz
In 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-changer
Sled pulls for power and longevity
Mobility work that actually translates to performance
Sauna use for recovery and resilience
How 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!
Most dads are stuck doing the same bare minimum—and wondering why they’re not making progress. In this episode, I break down 9 underrated fitness tactics that actually build strength, muscle, and athleticism for real life. From plyometrics and higher-rep leg days to overlooked tools like creatine and sleep, this is your no-fluff guide to getting jacked, strong, and capable for your family.
Be on the look out for my launch on a new workout platform.
2025 is shaping up to be the year of intentional training. In this episode, I break down the hottest trends in fitness—from high-tech wearables and hybrid competition training to blood testing, fasting, and Brazilian Jiu-Jitsu. Whether you’re a dad looking to level up or just want to stay ahead of the curve, this episode will keep you sharp and in the know.
Alpha Dads, this one’s for you. In today’s episode of the Ben Barker Fitness Podcast, we’re talking about ownership — in your workouts, your marriage, your walk with God, and your finances. I share why I stopped telling my kids to have a good day and started challenging them to make it one. From crushing your gym goals with intentionality to cultivating stronger family relationships and taking control of your income, this episode is a firestarter for any dad ready to reject passivity and become the architect of your life.
💪 Take ownership.
🙏 Grow spiritually.
❤️ Lead your family.
💰 Build wealth.
If you're coasting, it's time to get back on mission. Let's build.
—
🔗 Subscribe, leave a 5-star review, and share this with another dad who needs to hear it.
In this episode of the Ben Barker Fitness Podcast, six of the fittest, busiest dads you’ll ever meet share their most effective fitness tips. From 20-minute EMOMs to backyard workouts with the kids, these men prove you don’t need hours in the gym to stay jacked and lead your family well. Learn about simple habits, high-testosterone routines, nutrient-dense eating, and the power of brotherhood.
In this episode of the Ben Barker Fitness Podcast, I sit down with Austin Vanderveer (@heritagewoodworkusa)—a husband, father, Believer, and professional woodworker—to talk about the power of community and craftsmanship. We discuss why every dad should have a group of strong men to push them forward and why knowing your way around a saw and hammer matters more than you think. Whether it’s building a fort for your kids or a foundation of faith and leadership, this episode is packed with wisdom for dads who refuse to settle for mediocrity.
Most dads settle for “better than most.” But better than most isn’t the standard—excellence is. If you want to be a strong leader for your family, you have to level up in fitness, marriage, fatherhood, and mindset—every single day.
In this episode, I’m breaking down the daily non-negotiables that separate average dads from elite dads. From training like an athlete to pursuing your wife daily and leading with discipline, this is the blueprint to raising the standard and showing your kids what real leadership looks like.
🚀 Time to reject mediocrity and lead from the front. Let’s go! 💪🔥
👉 Listen now and start implementing these today!
Traveling can throw off even the most disciplined fitness routine—but it doesn’t have to. In this episode of The Ben Barker Fitness Podcast, I’m sharing how I stay on track while traveling with my co-workers, even when workouts aren’t perfect and meals aren’t ideal. The key? Flexibility.
I’ll break down how to fit in quick, effective workouts (even with limited time and equipment), make smarter nutrition choices on the go, and why adopting a something is better than nothing mindset keeps momentum strong. Plus, I’ll share how having fitness-focused co-workers helps keep me accountable and on track.
Whether you're traveling for work or vacation, this episode will help you stay consistent without stressing about perfection. Let’s get after it!
Are you making the most of your time as a husband, father, and leader? In this episode of the Ben Barker Fitness Podcast, we break down five key areas—Marriage, Fatherhood, Career/Money, Fitness, and Fun—so you can dominate every aspect of life.
We’ll cover:
✅ How to pursue your wife and keep your marriage strong
✅ Being an intentional, present dad
✅ Winning in your career and securing your financial future
✅ Building strength and fitness for longevity
✅ Making time for fun so you don’t burn out
Ephesians 5:15-17 reminds us to live wisely and make the most of our time. This episode is packed with practical steps and challenges to help you reject mediocrity and level up.
🎧 Listen now and take action!
