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Published by Dan John
Conversations on strength, health, fitness, life, coaching, and anything else that comes up. Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan has written 14 books and has been coaching for over 40 years. He is a wealth of knowledge and is happy to share it freely.
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00:00 - Intro 00:57 - Where Should a Beginner Actually Start With Fitness? 13:21 - Can You Simulate a Kettlebell Workout With Resistance Bands Alone? 21:22 - How Dan John Trained During His Busiest Years 27:06 - The Eight-Week Rotation Dan John Recommends to Everyone ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:50 - How to Make Training Feel Like a Game 08:02 - Should Strength Training Be Sport-Specific? 13:58 - Dan John on Why His "Get Back Up" Drill Matters More As You Age 15:53 - Can You Still Make Progress Training Only Once a Week? 19:50 - How to Find a Coach Who Actually Fits You? 29:13 - What's the Real Risk of Overtraining as You Get Older? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:50 - How to Make Training Feel Like a Game 08:02 - Should Strength Training Be Sport-Specific? 13:58 - Dan John on Why His "Get Back Up" Drill Matters More As You Age 15:53 - Can You Still Make Progress Training Only Once a Week? 19:50 - How to Find a Coach Who Actually Fits You? 29:13 - What's the Real Risk of Overtraining as You Get Older? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:37 - What's the Right Way to Breathe While Lifting? 07:19 - The Exercises That Are Nearly Impossible to Get Hurt On 12:04 - Why Is "Don't Chase Hunger" the Golden Rule of Fat Loss? 19:21 - Why the Hardest Part of Training Is Learning to Stop 30:47 - Hanging Leg Raises vs. Dip-Bar Raises: Which Is Better? 34:17 - What Would a Full Year of Training Actually Look Like? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:35 - How Would Dan John Rebuild CrossFit From Scratch? 12:29 - How Do You Keep Training With a Newborn at Home? 18:58 - Blending Strength and Skill Work for Better Sport Results 25:01 - What's the Right Intensity for Post-Workout Cardio? 30:41 - Best Exercises for Shoulder Pain 38:09 - How to Balance Running and Strength Training 43:38 - Dan's Favorite Hike Spots on the West Coast ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:37 - Are Two Programs Enough to Train for Years? 08:02 - How to Clean the Double 32s 16:44 - How Do You Build Rotational Strength? 26:14 - The Best Way to Get Your Family Exercising 29:36 - Dan John's Hardest Loaded Carry Workout ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.
00:00 - Intro 00:33 - What Is the Goblet Squat Heartbeat? 05:47 - What Does Progress Look Like After 50? 16:44 - Dan John's Take on the Barbell Landmine 22:44 - Kettlebell vs. Barbell Armor Building Complex 27:47 - Building Muscle With Light Weights ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:51 - How Dan John Would Learn Fitness If He Started Over 19:32 - Does “Grease the Groove” Work With a Kettlebell Complex? 23:27 - Introducing Your Kids to Strength Training Safely 30:14 - How to Keep Your Strength Training Serving Your Sport 34:35 - Why Is Consistency the Key to Any Diet? 42:18 - How to Strength Coach a Team ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:48 - How Long Can You Run a Two-Lift Program? 06:35 - How Deep Should You Actually Squat? 12:52 - Training Kettlebells Around Your Sport 16:33 - Training Around Limited Equipment 20:47 - How Should You Chase a Bench PR After 55? 26:40 - Improving Your Posture With Kettlebells 29:49 - What Makes Complexes and Loaded Carries So Effective? 33:06 - How Do You Keep Getting Stronger Without Getting Hurt? 39:26 - The Best Way to Train for the Military ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:33 - How to Bridge the Gap to the Next Kettlebell Size 05:18 - What to Do When You Can't Squat 10:45 - Full-Body or a Split: How to Train After 55 18:09 - How to Break Through a Strength Plateau 24:18 - Minimalist Way of Adding Pull-ups to Your Program 28:11 - When Should You Change Up Your Training? 35:32 - What Does Dan John Wear to Train? 38:51 - How Do You Keep Your Training Balanced? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:38 - Adding Deadlifts to the Armor Building Complex 05:38 - How Does Dan John Actually Build a Program? 19:03 - Staying Athletic and Competitive After 60 22:51 - Why You Can't Chase Every Goal at Once 28:44 - The Safest Way to Press Around a Bad Shoulder ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 00:45 - How Often Should You Actually Change Your Program? 07:52 - How to Build a Strong Back for Real Life Strength? 15:27 - How to Rotate Between Barbell and Kettlebell ABF? 18:48 - Dan John's Take on Renegade Rows & KB Windmills 24:54 - Dan John on Faith, Christianity, and How He Trains 32:03 - Which Exercises Are Best for "Greasing the Groove"? 35:32 - Which Weight Should You Start With on the Armor Building Formula? 38:34 - What to Do When You Can't Jump to the Next KB Weight? 41:25 - How Long Should You Stick to Easy Strength? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 00:45 - The Best Strength Program for Runners 09:06 - What to Do When You Hit Your Program Goals Early? 15:50 - Building Pull-Up Strength Without Adding Mass 21:08 - What's the Best Squat Substitute for a Bad Back? 26:03 - Dan John's Take on Hindu Squats and Pushups 30:56 - How to Train With Just One Kettlebell 34:55 - When Adding Weight Too Fast Backfires? 39:32 - Getting Stronger Again After a Long Break from Training ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 00:27 - How to Clean and Press Your Bodyweight? 08:43 - Combining Heavy Running With the Armor Building Formula 13:57 - Dan John's Honest Opinion on Lifting Belts and Straps 17:00 - How to Break Through a Press Plateau 22:34 - Training for a Hyrox Competition. 26:22 - What Does Auto-Regulation Actually Look Like in Practice? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 00:34 - Can You Build Muscle and Lose Fat at the Same Time? 10:30 - A 20-Minute Minimalist Program for Busy Dads 17:23 - Is Single-Leg Work Overrated for Endurance Athletes? 23:34 - Training Your Glutes Without Loading Your Spine 29:58 - Strength Standards for the Armor Building Formula Press Day 34:15 - Combining Easy Strength With the Armor Building Formula 36:26 - Running Mass Made Simple Without a Squat Rack 40:28 - Dan John’s Current Workout Program 54:50 - Building Muscle with a Physically Demanding Job ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 04:03 - How to Structure Armor Building Complexes for Maximum Fat Loss 10:57 - Can You Run Easy Strength All Year Without Burning Out? 15:44 - The Movement Framework Beyond Push, Pull, Hinge, Squat, and Carry 18:05 - What Does "The Practice of Strength" Actually Mean After 60? 22:48 - Dan John on Why Harder Workouts Can Wreck Your Fat Loss 27:36 - How to Use a Heart Rate Monitor to Fix Your Kettlebell Training 33:15 - Dan John’s Take on "Grease the Groove" ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.
00:00 - Intro 00:43 - The One Lift a Day Concept in Easy Strength 08:18 - How to Get Your Training Back on Track After an Illness 14:07 - How to Train as a New Busy Dad 18:47 - Dan John on His One Lift a Day Program 22:45 - How Do You Get Healthier in Your 60s Than You Were in Your 50s? 40:04 - Can You Run Easy Strength With Only Kettlebells? 41:50 - How Dan John Fixed His Diastasis Recti With One Breathing Tweak 46:09 - How to Make Progress without Increasing the Weight 51:57 - Dan John's Take on Whether Kettlebell Certifications Are Worth It 56:47 - The Simple Daily Habits That Protect Your Hair and Skin Long Term ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:38 - How to Train Around a Recurring Injury 09:57 - Dan John's 4-Day Plan to Hit 1,000 Swings a Week 16:55 - How to Introduce Strength Training to Kids at Every Age 24:58 - How to Apply Easy Strength Around a Busy Sport Schedule 27:52 - Can Stronger Glutes Actually Fix Knee Pain? 32:25 - How to Break a Pressing Plateau in the ABF? 37:43 - Can You Run the Weekend Warrior Program for a Full Year? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:41 - The Best Training Plan for a High-Mileage Body 17:46 - Dan John’s Simple Fix for Feeling Stiff and Tight 21:34 - How to Rotate Strength, Endurance, and Hypertrophy Training? 25:30 - Can You Build Bigger Arms With Kettlebells Alone? 30:06 - Do Olympic Lifters Get Injured Most Often? 34:37 - How to Fix Low Back Pain From Kettlebell Swings 38:42 - The Strength Training Blueprint for Young Athletes ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
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Observed September 20, 2026.
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