John Prather

I've been a trainer for over twenty years and have been blessed to work with athletes, actors, and other amazing people, but my favorite clients so far are my family 😁 💪

Here are a few tips for putting your kids through the workout paces:
1. Teach proper movement first. Intensity and extra resistance come later.
2. Start with body weight exercises and build from there.
3. Always use a manageable weight. There will be plenty of time for powerlifting when they are older.
4. Teamwork movements work really well.
5. Keep the atmosphere low-pressure and fun. Don’t force a training program before they are ready. Ideally, they’ll ask to join you after seeing you exercise regularly.
6. Be flexible and adjust movements according to their ability.
7. Keep the exercise sessions shorter rather than too long. They should leave feeling like they could do more, not like they did too much.
8. Remember, your example is far more powerful than your words.

👉Follow for more father-kid workouts that are safe for your family

Sometimes toddlers are independent. Sometimes toddlers need full-time connection. Either way, dad needs a workout 💪😂

Unilateral shoulder plus toddler carry day!
✅ dumbbell lateral raise
✅ cable reverse fly
✅ cable lateral raise

Let’s go, fit toddler dads! 💪 Be THAT dad!

Maintaining regular exercise for 25+ years is one of the greatest achievements of my life. Including my family for the last 6 years has been one of the greatest investments of my life.

A father-of-five workout has a lot going on. I’ve had to learn to multitask. Sometimes my rest breaks feel tougher than my sets. And I’m more exhausted than I’ve ever been. But I wouldn’t trade it for the world. Family exercise has given me far more than it has taken.

Family Workouts: Five Stars ⭐️⭐️⭐️⭐️⭐️ would highly recommend 👍👍

Listen up, dads: your girls are MUCH stronger than you think. These are the same females who will one day create life and guide destinies. These are the same women who will push boundaries and build empires. It’s up to you to encourage that strength and power to its greatest form.

THAT dad is strong enough to raise strong daughters. Be THAT dad 💪

Boys love competition, especially against their dad. But winning or losing isn’t the most important lesson they learn in the process. My son is competitive and loves challenges (a trait I recognize came from someone I know very well 😂). I try to use those opportunities to teach important lessons that go beyond sports and fitness to character and life skills.

Pushups every day for two weeks? Yeah, son, let’s do it!

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Most guys in their 40s think they have lower back problems when they actually have weak glutes and tight hamstrings. Stiff leg deadlifts are the best way to fix your posterior chain.

👉Start with hamstring stretches and active stretching of the hips and lower back.
👉Use a light weight and master perfect form before attempting anything aggressive.
👉Don’t get discouraged with slow progress. Strengthening your posterior yeah chain takes time.
👉Don’t listen to the “deadlifts are bad for your back” crew.

Over time:
✅Strong lower back
✅Glutes, not “old man” butt
✅Flexible hips and hamstrings

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A trainer and an aesthetician walk into a bar… Just kidding, that’s not how we met.

We met on a mission trip down the Amazon River in Brazil. Over a decade later, we are still each other’s favorite clients.

Skin + Gym = 😁💪 👩‍❤️‍💋‍👨

In my 20s and 30s, I trained like a monster so I could be featured in and . Now I’m in my 40s, and I train like a monster…truck track for my toddler.

You need workout motivation at every stage of life. Don’t sleep on toddler racetrack shoulder and arm training. 🛘 🚙 Sure, he could use an actual track, but what’s the fun in that?!

Let’s go, fit dads! Build those boulder shoulders! 💪🛘