John Prather

John Prather 💪25+ yrs of Consistency/No PEDs
👨Foster/Adoptive/Bio father of 5
🎓BS: Exercise Science
📸/🎬: GQ, Men’s Health, Muscle & Fitness, People Mag
📚Author

09/03/2026

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

09/02/2026

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!

I resisted using social media for a long time. I was a slow adopter and an even slower learner. I finally realized that ...
09/01/2026

I resisted using social media for a long time. I was a slow adopter and an even slower learner. I finally realized that social media is a tool, and like any tool, it can work for you or against you depending on how you use it.

These are four of the best lessons I learned in the last seven years. What lessons would you add?

It’s been a challenging few weeks, one of those parenting periods where doubts creep in about whether you're doing thing...
08/31/2026

It’s been a challenging few weeks, one of those parenting periods where doubts creep in about whether you're doing things right. Everything appears to be going sideways, and I find myself questioning my efforts. Then I came across this note my daughter wrote a few years ago. It was everything I needed to see today.

Obviously, I love the part about her dad being Superman, but my favorite line is the last one. “I feel loved and I feel happy.”

If she feels loved and happy, I guess I’m doing something right. Coincidentally, we have our daddy-daughter date tonight. Coming across this note was a good reminder of why I set aside time to make sure each of my kids feels loved and valued.

08/31/2026

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 👍👍

08/30/2026

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 💪

08/29/2026

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!

👉 Follow for more functional fatherhood and fitness 🤝

08/29/2026

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

👉Follow for more practical fitness from a 20+ year professional 🤝

08/28/2026

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 = 😁💪 👩‍❤️‍💋‍👨

08/28/2026

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! 💪🛘

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