PODCAST

Ben Barker Fitness

I help dads become the neighborhood alpha.

health & fitness fitness

All Episodes

00:10:32

1 Unique Exercise for Every Muscle Group (Fun,...

Ben Barker Fitness ·

2025/11/25

In this episode, we break down one unique exercise for every major muscle group — moves that are fun enough to keep you consistent but effective enough to actually build muscle.🔥 Gym Gainz Guide – my 5-day strength program for busy dads: https://trainheroic.co/garagegymgainzWEB🍽 1st Phorm Phormula-1 – the protein I use for recovery: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitnessBecause as dads, we want results…but long-term, it’s about consistency, simplicity, and enjoying the

00:09:36

6 Discipline Hacks Every Dad Needs to Stay Fit...

Ben Barker Fitness ·

2025/11/18

In this episode of the Ben Barker Fitness Podcast, I break down 6 proven strategies every dad needs to build REAL discipline—especially during the chaos of the holidays. If you’re tired of relying on motivation that comes and goes, this episode will show you how to build the kind of long-term consistency that creates strong bodies, strong minds, and strong families.• Fuel your workouts the right way — grab 1st Phorm Phormula-1 for faster recovery and better muscle growth:

00:10:32

Mental Health: 10 Ways Dads Can Stay Strong This Winter

Ben Barker Fitness ·

2025/11/11

This week on the Ben Barker Fitness Podcast, I share 10 powerful ways for dads to strengthen their body, mind, and spirit through the winter months. What started as a plan to talk about immunity turned into a full conversation on men’s mental health awareness for Movember — because physical health and mental health go hand-in-hand.From vitamin D and community to family playtime and faith, these are practical, science-backed habits every dad needs to stay strong for your family this winter.👉 Grab

00:09:46

Dreams Die in the Comfort Zone: Dads, It’s Time to Do...

Ben Barker Fitness ·

2025/11/04

Dads, we’ve got less than two months left in the year — and it’s time to finish strong. Comfort kills growth, and too many men are living soft, distracted, and uninspired lives. In this episode, Ben Barker challenges you to step outside your comfort zone in your faith, family, fitness, and finances so you can lead your home with strength and purpose.💪 Start your free 7-day trial of the Gym Gainz Guide — my proven workout plan built for busy dads who want to get leaner, stronger, and perform better

00:13:16

6 Proven Fitness Tips for Dads to Finish 2025 Strong

Ben Barker Fitness ·

2025/10/28

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👉

00:08:57

Dads: Stop Waiting for the Perfect Time | Take Messy...

Ben Barker Fitness ·

2025/10/21

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

00:07:21

The Power of a Present Father: How Engaged Dads...

Ben Barker Fitness ·

2025/10/14

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 exampleHow kids are 3.5x more likely to live active, healthy lives when they see their dad trainingWhat an elephant herd in Africa can teach us about the power of strong male leadershipHow to build community and

00:06:41

Biblical Masculinity: Becoming a Strong, Loving...

Ben Barker Fitness ·

2025/10/07

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/garagegymgainzWEBShop 1st Phorm protein & creatine (supports the podcast):

00:09:02

The Big 5 Challenge for Dads: Build Faith, Family,...

Ben Barker Fitness ·

2025/09/30

👉 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=benbarkerfitnessDads—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

00:07:52

Fire in Your Belly: How Dads Can Lead with Excellence

Ben Barker Fitness ·

2025/09/23

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=benbarkerfitnessIn 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

00:27:51

Building Stronger Dads: Faith, Fitness & Brotherhood...

Ben Barker Fitness ·

2025/09/16

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

00:31:00

From Cancer to Comeback: Faith, Fatherhood & Fighting...

Ben Barker Fitness ·

2025/09/09

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 chemoThe role of his wife, men’s group, and community in the fightWhy men can’t afford to live like “lone

00:06:58

Dads, We Don’t Have as Much Time as We Think:...

Ben Barker Fitness ·

2025/09/02

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

00:40:00

The Dad Pack: How Dads Can Provide, Protect & Be...

Ben Barker Fitness ·

2025/08/26

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

00:05:46

The Protein, Proverbs & Push-Up Challenge | Faith &...

Ben Barker Fitness ·

2025/08/19

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

00:07:15

The Weekly Marriage Meeting

Ben Barker Fitness ·

2025/08/12

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

00:06:51

Would You Be Proud If Your Son Became You? | 5 Ways...

Ben Barker Fitness ·

2025/08/05

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 faithLoving and honoring your wifeStaying physically fit and ready to

00:07:14

How to Train When Life Gets Crazy: The Dad’s Survival...

Ben Barker Fitness ·

2025/07/29

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 timeDitch the "all or nothing" mindsetTrain at home, on the go, or with your kidsBuild workouts around your real lifeShift your identity to become a fit, capable leader in your

00:09:56

7 Daily Habits for Dads to Build Muscle, Boost...

Ben Barker Fitness ·

2025/07/22

The best post-workout protein stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitnessIn 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

00:06:48

Train to Be the Rock: Strong for Your Son, Your...

Ben Barker Fitness ·

2025/07/15

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/garagegymgainzWEBMy post-workout stack:

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Ben Barker Fitness

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