Being a Mom or Dad is basically a 24/7 workout.

Want to get your body ready for it?

What does a workout program made for parents include?

Flexible workout schedule so you won’t be a slave to the gym. 3 workouts/week, ~45 minutes/workout. 


Optimized exercise selection that is relevant to your strength needs as a parent. Multiple variations per exercise to help match your equipment as well!

Like-minded community of other parents, so you can give AND receive encouragement, help, and feedback.

Progression, progression, progression, because your body will adapt as you get stronger. Every 5 weeks your program will be updated with an overview of what changed, why it changed, and how you can continue making progress.

Personalized help and attention to save you from frustrating Google and YouTube searches. You can ask me anything about your training and get personalized recommendations – plus you’ll find help by hearing what other members are asking too!


These workouts are best for those who already have a basic understanding of fitness. For many, this will be their first progressive, structured strength training program, but not their first time to ever lift a dumbbell or use a cable machine.

Of course! In the community forum, you’ll be free to post questions, comments, form check videos, anything at all. I’ll be making my rounds to each post, but you’ll also find plenty of help from the other members!


The primary exercises will include a variety of pieces of equipment whether you’re at the gym or at home, but alternatives will be provided as well. Recommended equipment includes:

  • Dumbbells
  • Barbell/Plates
  • Cables/Functional trainer
  • Large Resistance Bands
  • Adjustable workout bench
  • Leg press, row machine, etc.

(All exercises will include a dumbbell or resistance band variation in case that’s all you have access to!)

Absolutely! Many of the specific programming variables (training volume, workout splits, length of workouts, hand-picked exercise selection, etc.) are designed around the needs of parents – but anyone can benefit from these as well!


As parents, we are the shepherds of our kids: we have been entrusted to lead, teach, correct, and encourage them as long as they’re under our care. This responsibility is a joy, but it can also be extremely demanding physically, emotionally, and spiritually. Strong Shepherds is all about preparing you for these demands, as well as reinforcing our commitment to raising up the next generation well.