5 Tips to Get Fit from Trainer and “Alpha Dad” Ben Barker 

If you’re on Instagram or TikTok (and really, who isn’t these days), there’s a good chance you’ve recently come across a video of some guy in short shorts and a boonie hat squatting barefoot in the middle of the road. 

That guy is Ben Barker. He’s a self-proclaimed “alpha dad” and lover of tiny shorts, but he’s also a fitness coach who’s looking to make a big difference when it comes to helping others, specifically dads, feel their best both mentally and physically. 

Through a perfect blend of comedy and customized fitness plans, Barker shares his workouts and recommendations to help his followers get in shape. We recently got the chance to chat with him, and get his top tips for getting fit: 

1. Get Strong

“A six-pack is overrated,” says Barker, “but being able to throw your kids in the air will never go out of style.” 

Prioritize compound movements like deadlifts, squats, and presses, as well as bodyweight movements like burpees, pull-ups, and push-ups to build strength without needing a crazy complicated workout routine. Movements that work multiple muscle groups at once are also great if you don’t have hours on end to spend in the gym. 

2. Get Sunlight Daily‍

“Get outdoors for some vitamin D, as it’s crucial for sleep, testosterone – and a good tan,” Barker says. 

Not only is vitamin D necessary for a good tan, but it can also help reduce the risk of some cancers, autoimmune diseases, infections, and even multiple sclerosis. Studies have shown that just 10-15 minutes of sun exposure per day gives your body all the vitamin D it needs, but that’s during the summer. If you live in the Northern Hemisphere during the winter months, the sun isn’t strong enough for your body to naturally produce vitamin D, so you’ll need to make sure you’re supplementing. It’s debated how much vitamin D you need to consume daily to have an effect, but the standard is typically around 600 IU for people ages 1 to 70 years of age.

3. Track Your Protein Intake

‍“Protein is vital for building muscle, and it keeps us full,” Barker shares. “Focusing on that macro is a cheat code for staying fit.” 

Whether you’re aiming to gain or lose weight, protein is going to be key. Using a macro calculator like this one or MyFitnessPal is a great way to see how much protein you need specifically for your body and your goals. A general rule of thumb is .36 grams of protein per pound of body weight, but this will vary depending on what you’re looking to achieve. 

4. Run Sprints

“Whenever you’re at your kid’s sporting event, you should be certain you can defeat all the other dads in a good old fashioned foot race,” alpha dad Barker says. 

All jokes aside, sprints are an awesome way to improve your cardiovascular health with no equipment. “This is an easy way to stay athletic, burn fat, and build muscle,” Barker continues. Even better, this is something you can do with your kids in the backyard or at the park to burn off some energy. 

5. Involve Your Kids In Your Workouts

‍This brings us to Barker’s last tip, which is to involve your kids in your workouts. From sprints at the park to emulating your at-home workouts, exercising together is the perfect way to maximize your gym time while also getting to spend more time with your kids. “It’s a great way to bond with your children, and improve everyone’s health at once,” Barker says. “It also makes fitness a way of life, and teaches them valuable lifelong habits.” 

It’s a popular misconception that training at a young age will stunt your child’s growth, so don’t fear introducing them to fitness. Just make sure to focus on light, controlled movements, and proper techniques. 

Barker’s tips offer great, easy ways to prioritize your health, but if you’re still not sure how to start your Alpha Dad journey, you can check out his personalized workout plans here. From bodyweight workouts to fully customized programs, there’s something to get you started no matter your fitness level. 

Want to learn more about Ben? You can follow him on Instagram @benbarkerfitness, or read more here. 

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