With Father’s Day this month, I wanted to write something specifically for the dads out there — to help you master the 7 strength patterns that build lasting strength, mobility, and presence at home. You don’t have to be chasing personal records or living in the gym. But if you want to feel better, move better, and show up stronger for your family, a few key strength patterns can make a big difference.

When I look at the dads I’ve trained over the years, one thing becomes clear: the strength they build in the gym doesn’t stay in the gym. It carries into their homes, their jobs, their energy, and their presence. I’ve seen men walk taller, play harder, and lead better — all because they chose to get stronger.

Now, full transparency — I’m not a father yet. But I’ve had the privilege of coaching a lot of them. And what I’ve learned is this: when a man gets strong, everything around him benefits — especially his family.

I believe the foundation of health lies in strength. Without it, our health rests on fragile ground. Our jobs, our families, our self-interests, and our overall quality of life all depend on how physically strong we are — not just as men, but as human beings. If we want to fully express who we are in this world, we have to keep our muscles and joints happy and healthy.

That’s where chiropractic care and resistance training come in. These two tools are not optional — they’re essential.

Chiropractic care keeps the nervous system free of clutter — the daily stressors that cause pain, dysfunction, and suboptimal energy. Strength training reinforces that foundation by strengthening muscles, stabilizing joints, and bulletproofing your body.

The good news? Strength training isn’t rocket science. Forget what the internet influencers say. You don’t need circus tricks. You just need to master a few key movements based on how the human body was designed to move: squat, hinge, push, pull, and carry.

Let’s break it down:

1.    The Squat

The most fundamental movement we can do as humans. Unfortunately, modern life — desk jobs, sedentary habits — has wrecked our ability to do it well.

Why it matters: Strong legs, glutes, and spinal support.

Favorite variations: Back Squat, Front Squat, Goblet Squat

2.    The Deadlift

People love to say deadlifts are bad for your back. They’re wrong. Picking things up from the ground is a natural human need.

Why it matters: Full-body strength, posture, and real-world function.

Note: Injuries happen when you go too heavy, don’t brace properly, or use poor form. Learn it right, and it’s one of the safest, most rewarding lifts there is.

3.    The Bench Press

Push strength. Period.

Why it matters: Builds the upper body — pecs, triceps, shoulders.

Tip: Proper form keeps your shoulders safe and your gains steady.

4.    The Overhead Press (The Press)

Also known as the standing shoulder press. A staple for upper body development.

Why it matters: Trains the delts, triceps, and upper back — key for posture and shoulder health.

5.    The Chin-Up

The elusive movement. Hard for most, but incredibly effective.

Why it matters: Builds the back, biceps, and grip.

Pro tip: Use resistance bands to start. Work full range of motion. Start with low reps (1–3), and as you improve, add small weight increments using a dip belt. Mastering this movement builds real strength and body control.

6.    The Row

The horizontal cousin of the chin-up.

Why it matters: Balances out all pressing movements. Strengthens your posture and back.

Mindset Tip: Imagine you’re building body armor with every rep. You are.

7.    The Carry

One of the most effective but underrated lifts.

Why it matters: Boosts grip strength, core stability, and overall load tolerance.

Favorite style: Farmer Carries. Pair them with sled pushes for a brutally effective combination that builds real-world strength and resilience.

Chiropractic + Strength = The Perfect Combo

Chiropractic clears the path and ensures everything is running and working smoothly. Strength training builds the road. Together, they help you show up fully — not just for workouts, but for your family, your work, and your purpose.

Final Word

You don’t need to be a bodybuilder. You just need to move well, lift consistently, and stay pain-free. And that’s where chiropractic care plays such a key role — keeping your nervous system sharp, your joints moving freely, and your body recovering the way it should.

Strong dads don’t just survive — they thrive. And when you feel strong and supported, your family feels it too.