The Blog
Short reads for busy dads
Training, food and fixing what hurts - a few honest minutes at a time. New posts most days.
How to improve ankle mobility for deeper squats
Stiff ankles killing your squat depth? Here's what actually helps, plus a few things that don't.
Setting up a home gym in a two car garage
How to fit a real home gym into half a two car garage without losing your car spot or your marriage.
Turning a spare bedroom into a home gym
How to turn a spare bedroom into a real home gym without spending a fortune or annoying your family.
Choosing an adjustable bench for a small home gym
What actually matters when picking an adjustable bench for a cramped garage or spare room setup, and what you can skip.
Is a trap bar deadlift better for home training
Trap bar vs barbell deadlifts for a home gym: which one actually makes sense for your space, back, and budget.
How long should a 40 year old dad be able to hold a plank
A realistic look at plank hold benchmarks for 40-something dads, plus what actually matters more than the clock.
What's a good push-up number for a man over 40
How many push-ups should a 40-plus guy be able to do, and what actually moves that number up.
How many kettlebell swings should a beginner do
A simple rep and set plan for beginner kettlebell swings, plus how to build up without wrecking your lower back.
Building a full body workout with just one dumbbell
How to train your whole body at home with only one dumbbell, plus a simple routine to try tonight.
Resistance bands or dumbbells for home training
Bands or dumbbells for your home setup? Here's how I'd actually decide, based on space, budget, and what you're training for.
Why you're sore for days after workouts at 40
Soreness that lingers longer at 40 isn't in your head. Here's why it happens and what actually helps it fade faster.
How to build pull-up strength starting from zero
Can't do a single pull-up yet? Here's a straightforward plan to get your first one, built for busy dads.
Kettlebells or dumbbells for training at home
A practical dad's take on kettlebells versus dumbbells for home workouts, and which one actually gets used.
How to build strength at home without a bench
No bench, no gym membership, no problem. Here's how to build real strength with dumbbells, floor space, and a pull-up bar.
Exercises that help with lower back pain for dads
Simple, low-risk exercises for dads dealing with lower back pain, plus what to skip until it settles down.
How to test your strength level at home without a gym
No barbell, no problem. Five simple bodyweight tests to see where your strength actually stands right now.
Why your lower back rounds during kettlebell swings
Your back rounds on swings because the hinge is turning into a squat or a lift. Here's why and how to fix it.
How to keep training consistent when work travel gets in the way
Practical ways to keep exercising while traveling for work, without a gym or a plan falling apart.
Why does my hip hurt during lunges
Hip pinching or aching during lunges is usually mobility or setup, not a warning to quit lunges forever.
What causes elbow pain during dips
Elbow pain during tricep dips usually comes down to form, depth, or volume. Here's how to sort out which one is yours.
Why your neck hurts during overhead pressing
Neck pain during overhead presses usually comes down to bar path, shrugging, or a stiff upper back. Here's how to fix it.
How often you should train strength after 40
How many days a week you actually need to lift after 40, and why recovery matters more than volume.
How to set up a pull-up bar at home
A no-nonsense guide to picking and installing a home pull-up bar without wrecking your doorframe.
The best home gym equipment for small spaces
A dad's honest take on which home gym gear is worth the closet space and which stuff just collects dust.