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 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.
Bulgarian split squats or lunges for bad knees
A dad's take on whether split squats or lunges are easier on cranky knees, and how to pick.
Why your elbow hurts during curls
Elbow pain during curls is usually about form, load, or overuse, not a bicep injury. Here's how to figure out which.
How to train around a bad shoulder at home
Practical ways to keep training when your shoulder acts up, without turning it into a bigger problem.
The minimum effective dose of strength training for dads
How little strength training you can actually get away with and still see real results as a busy dad.
How to do a proper hip hinge for deadlifts
A simple way to learn the hip hinge before you load up a deadlift, plus drills to fix the pattern.
The best warm up before lifting weights at home
A simple, no-nonsense warm up you can do in the garage or living room before you pick up a weight.
How to fit strength training into a 9 to 5 workday
Practical ways to squeeze real strength training into a packed 9 to 5, without living at the gym.
The best rep ranges for building strength after 40
A plain guide to picking rep ranges after 40, with real examples for lifts you already do at home.
How long to rest between sets when you're short on time
Real rest times for dads squeezing in workouts, so you build strength without wasting your 30 minutes.
What farmer's carries do for grip strength
Why walking around holding heavy dumbbells is one of the best things you can do for your grip and your whole body.
How to improve grip strength at home
Simple ways to build a stronger grip at home with stuff you already have, no gym gear needed.