The Blog
Short reads for busy dads
Training, food and fixing what hurts - a few honest minutes at a time. New posts most days.
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.
Why your knees hurt when you squat deep
A dad's honest look at why deep squats can bug your knees, and what actually helps if that's you.
How much should a 45 year old man be able to deadlift
A realistic look at deadlift strength for men in their 40s, without the internet's inflated numbers.
The best kettlebell weight for beginner men
How to pick your first kettlebell weight without guessing, plus what to do once you own one.
Adjustable dumbbells or fixed dumbbells for a home gym
A practical look at adjustable vs fixed dumbbells for a home gym, with real tradeoffs for space, cost, and time.
How to build core strength without doing crunches
Crunches aren't the only way to build real core strength. Here's what actually works, and why your back might thank you.
Why your lower back hurts after deadlifts but not squats
Deadlifts and squats load your back differently. Here's why one wrecks your lower back and the other doesn't.
Why your shoulder clicks during overhead pressing
Shoulder clicking during overhead press is usually harmless. Here's what causes it and when to actually worry.
Goblet squat or back squat for beginners over 40
A dad's honest comparison of goblet squats and back squats for guys over 40 just getting into lifting.
How to build a garage gym for under 500 dollars
A no-nonsense plan for a real garage gym on a tight budget, with what to buy first and what to skip entirely.
The best flooring for a home garage gym
A practical look at garage gym flooring options for dads training at home, from rubber mats to interlocking tiles.
How many pull-ups should a 40 year old man be able to do
A realistic look at pull-up standards for men in their 40s, plus how to build up if you're starting from zero.
Why kettlebell swings hurt your lower back
Kettlebell swings hurting your lower back usually comes down to form, not the exercise. Here's what's probably going wrong.
How to progress from knee pushups to full pushups
A simple, no-nonsense plan to go from knee push-ups to full push-ups without stalling out or hurting your wrists.