I break down 6 proven fitness and workout tips for busy dads who want to lose fat, build muscle, and stay consistent through the end of 2025—and beyond. If you’ve been struggling to balance work, family, and fitness, this guide will help you simplify your training, dial in your nutrition, and create unstoppable momentum heading into 2026.
🔥 Links Mentioned:
👉 [Phormula-1 Post Workout Protein – supports recovery & muscle growth] https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
👉 [Gym Gainz Guide – free 7-day trial to my full training program for dads] https://trainheroic.co/garagegymgainzWEB
Inside this episode:
The 4-day workout split every busy dad should follow
Why strength training > endless cardio
How to eat clean without being miserable (the 80/20 rule)
The simple supplement stack that actually works
How to stay consistent when life gets hectic
The #1 mindset shift that helps dads finish strong
You don’t need perfection—you just need persistence.
Let’s end 2025 stronger, leaner, and more confident than ever.
👊 Join the Fit Fathers Fellowship on Facebook for free accountability and encouragement in faith and fitness.
In this episode of the Ben Barker Fitness Podcast, Ben challenges dads to quit waiting for the perfect time to take action. Whether it’s getting in shape, leading your family in faith, improving your marriage, or taking control of your finances — the perfect time will never come.
Ben shares practical wisdom on taking messy action, owning your results, and becoming the kind of man your family can count on. From building a stronger marriage to growing spiritually and physically, this episode is a call for men to stop making excuses and start putting in the reps — in every area of life.
You’ll learn:
💪 Why waiting for the “right time” keeps you stuck
🙏 How faith and fitness both require daily reps
❤️ Practical ways to invest in your marriage today
🔥 Why small, consistent action always beats perfection
If you’re a dad ready to lead your family well — spiritually, physically, and mentally — this episode is your wake-up call.
📲 Get Started Today:
✅ Try my Gym Gainz Guide — your 4-day-per-week training plan for busy dads. Start your free 7-day trial here: https://trainheroic.co/garagegymgainzWEB
🥤 Level up your recovery with 1st Phorm Formula-1 Clear Protein https://1stphorm.com/products/phormula-1-clear/?a_aid=benbarkerfitness
When dads show up—everything changes. In this episode of the Ben Barker Fitness Podcast, Ben dives deep into the impact of a present father—not just physically, but emotionally and spiritually.
You’ll learn:
Why kids are 66% more likely to stay active in church if their dad leads by example
How kids are 3.5x more likely to live active, healthy lives when they see their dad training
What an elephant herd in Africa can teach us about the power of strong male leadership
How to build community and brotherhood with other men through faith and fitness
Ben challenges fathers to lead with discipline, love, and intentionality—at home, in the gym, and in church.
👉 If you’re a dad ready to lead your family well, this episode will light a fire in you.
🎧 Tune in, subscribe, and share with another dad who needs encouragement today.
In this episode of the Ben Barker Fitness Podcast, Ben dives deep into biblical masculinity — what it truly means to be a strong, godly man in today’s world. Culture and social media may define masculinity one way, but Scripture calls men to something higher: to lead, love, and live like Jesus.
👉 Resources Mentioned:
Join My Gym Gainz Guide (Free 7-Day Trial): https://trainheroic.co/garagegymgainzWEB
Shop 1st Phorm protein & creatine (supports the podcast): https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
Join fit fathers fellowship for free on facebook: https://www.facebook.com/groups/1460508811755740/
Ben breaks down key passages like 1 Corinthians 16:13–14, reminding men to “be strong and do everything in love.” He challenges dads and husbands to pursue both physical strength and spiritual strength — because if you can deadlift 500 pounds but can’t lift your family in prayer, you’re missing the mark.
You’ll learn how to:
Balance boldness and humility in leadership
Strengthen your faith while getting fit
Lead your family with love and conviction
Reflect Jesus in how you speak, work, train, and serve
This is a call to men who want to be strong, humble, and surrendered — not just protectors and providers, but spiritual leaders in their homes and communities.
🔥 Challenge: Train your body and your spirit this week. Get in the gym. Get in the Word. Lead with love.
#Faith #Fitness #Fatherhood #BiblicalMasculinity #ChristianMen #BenBarkerFitness #ChristianPodcast #MensMinistry #FitDad
👉 Join my free Facebook group Fit Fathers Fellowship to jump into the Big 5 Challenge starting Wednesday, 10/1/25!
Join the group here: https://www.facebook.com/groups/1460508811755740/
Get the best protein here: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
Dads—do you want to lead your family better in faith, look good for your wife, and set a strong example for your kids? Then it’s time to raise the standard. In this episode, I break down The Big 5 Challenge—five simple but powerful daily habits that will strengthen your faith, family, and fitness this October:
1g protein per pound of goal bodyweight
120 oz of water per day
Calories in line with your goal
30 minutes of daily movement
Daily Bible time
I’ll show you how to apply each one practically—even with a busy dad schedule—so you can build momentum, stay consistent, and lead your family from a position of strength.
If you’re ready to take ownership of your health, your home, and your faith, this is your starting point.
oo many men in 2025 are living apathetic—just going through the motions. Your family doesn’t need a passive dad, they need a leader with fire in his belly.
Support the show by getting some protein from 1st Phorm through my link: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
In this hard-hitting episode, Ben challenges dads to rise up and lead in the four pillars of manhood:
Fire – finding passion, purpose, and urgency in the way you live.
Faith – letting your kids see your walk with God through Scripture, prayer, and church.
Family – setting the culture in your home by how you love your wife and invest in your kids.
Fitness – building strength and energy so you can lead from the front.
This isn’t about perfection—it’s about being present, intentional, and fired up for the calling God has given you.
👉 If you’re ready to stop drifting and start leading your home with passion, this episode will light the fire.
In this episode of the Ben Barker Fitness Podcast, I sit down with husband, father, and men’s ministry leader Tim Martin to talk about the powerful connection between faith, fitness, and fatherhood.
Tim shares his journey of overcoming lifelong struggles with health, the motivation behind becoming the kind of dad who can run, play, and lead his kids well, and how he launched Warrior’s Way—a men’s group combining hard workouts, Bible study, and brotherhood.
You’ll hear about:
How fitness transformed Tim’s ability to show up for his family
Why dads need other men pushing them to grow spiritually and physically
The vision behind Warrior’s Way: workouts, the Word, and brotherhood
How to break free from passivity and be an intentional husband, father, and leader
This conversation is for every dad who wants to live with strength, purpose, and presence.
👉 Subscribe, leave a 5-star review, and share this episode with another dad who needs encouragement today!
#DadFitness #Fatherhood #ChristianDads #MensMinistry #FaithAndFitness
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 chemo
The role of his wife, men’s group, and community in the fight
Why men can’t afford to live like “lone wolves”
The importance of surrounding yourself with men who sharpen you in faith, family, and fitness
Matt’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/garagegymgainzWEB
Get 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 confidence
The importance of fathers building practical skills and passing them on to the next generation
Why preparation isn’t about fear—it’s about responsibility and momentum
If 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=benbarkerfitness
My 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 faith
Loving and honoring your wife
Staying physically fit and ready to protect
Managing your phone and screen time
Spending intentional one-on-one time with your kids
This 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/garagegymgainzWEB
Level 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 time
Ditch the "all or nothing" mindset
Train at home, on the go, or with your kids
Build workouts around your real life
Shift 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/garagegymgainzWEB
Train 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=benbarkerfitness
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
If 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=benbarkerfitness
Polar 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 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)
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)
