{"id":2802,"date":"2022-04-20T05:54:00","date_gmt":"2022-04-20T05:54:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=2802"},"modified":"2022-04-21T02:08:03","modified_gmt":"2022-04-21T02:08:03","slug":"6-beginner-gym-workouts-how-to-work-out-in-a-gym-the-right-way","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/6-beginner-gym-workouts-how-to-work-out-in-a-gym-the-right-way\/","title":{"rendered":"6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584333 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym-713x343-1.jpg\" alt=\"These Troopers get to work out in the Death Star&#039;s gym. You might have to buy a membership.\" width=\"713\" height=\"343\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym-713x343-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym-300x144-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym-768x369-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym-600x288-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-workout-gym.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Welcome to the Ultimate Beginner\u2019s Guide to the Gym!<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>As part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a>, this guide will dive deep into everything you need to know about working out properly in a gym.<\/p>\n<p><span style=\"font-weight: 400;\">By the time you finish reading, you\u2019ll <\/span><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">never<\/span> have to wonder \u201cwhat should I do in the gym?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I bet I also make you laugh once or twice with bad jokes and perfect gifs.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3581841\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"This Muppet knows strength training will help him gain muscle and lose fat.\" width=\"368\" height=\"207\" \/><\/p>\n<p><strong>We&#8217;ve helped thousands of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients<\/a> build confidence and start strength training in the gym, so I worked with our coaches to create today&#8217;s Ultimate Beginner Gym Guide!<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNot confident at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>Okay, time to start working out. Let&#8217;s hit the gym and explore the following:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#scared_of_gym\"><span style=\"font-weight: 400;\">Scared to work out in a gym? Read this first.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_often_should_i_go_to_gym\"><span style=\"font-weight: 400;\">How often should I go to the gym?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#first_day_of_gym\"><span style=\"font-weight: 400;\">Level 1 Gym Workout: Your first day in the gym.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_2_gym_workout\"><span style=\"font-weight: 400;\">Level 2 Gym Workout: Cardio Cadet.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_3_gym_workout\"><span style=\"font-weight: 400;\">Level 3 Gym Workout: Bodyweight Brigade.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_4_gym_workout\"><span style=\"font-weight: 400;\">Level 4 Gym Workout: Dumbbell Division.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_5_gym_workout\"><span style=\"font-weight: 400;\">Level 5 Gym Workout: Barbell Battalion.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_6_gym_workout\"><span style=\"font-weight: 400;\">Level 6 Gym Workout: Gym Class Hero.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#gym_etiquette\"><span style=\"font-weight: 400;\">Gym Etiquette: Tips and Tricks.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"#gym_routine\">How to build the gym habit<\/a>.<\/span><\/li>\n<\/ul>\n<p><span id=\"more-1790215\"><\/span><\/p>\n<h2><b><a name=\"scared_of_gym\"><\/a>Scared to Work Out in a Gym? Read This First.<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584329 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-focus-master-713x461-1.jpg\" alt=\"Having a plan, like this LEGO does, will help with your first day at the gym.\" width=\"713\" height=\"461\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-focus-master-713x461-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-focus-master-300x194-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-focus-master.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-focus-master-600x388-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><br \/>\n<strong>Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell.<\/strong><\/p>\n<p>And that&#8217;s only if you can get yourself to use <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 Seconds of Courage<\/a>\u00a0to walk in the door!<\/p>\n<p><em>I explain exactly what I mean by it in this video:<\/em><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"20 Seconds of Courage (Overcome your fears!)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/G6Gap9WCSYU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>I know many people who say \u201cgyms are not for me,\u201d or \u201cgyms are dumb\u201d and never even go into one, simply because gyms can be scary\/not welcoming\/not cool.<\/p>\n<p><i><span style=\"font-weight: 400;\">By the way, if you don\u2019t have a gym membership, here\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to find the right gym<\/a>, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/6-things-you-should-do-before-buying-a-gym-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 things to know before joining a gym<\/a>. <\/span><\/i><\/p>\n<p><strong>Now, if you CAN\u00a0work up the courage to walk through the door, you\u2019ll be faced with the following:<\/strong><\/p>\n<p><strong>#1)<\/strong> People <span style=\"font-weight: 400;\">with pained looks on their faces\u00a0<\/span>dutifully using machines that somewhat resemble medieval torture devices.<\/p>\n<p><strong>#2)<\/strong> Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584033\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Treadmill.gif\" alt=\"Make sure you know what you&#039;re doing at the gym so you don&#039;t accidentally go viral like this poor guy.\" width=\"335\" height=\"230\" \/><\/p>\n<p><strong>#3)<\/strong> Really strong jacked people picking up heavy free weights so effortlessly that <span style=\"font-weight: 400;\">you can\u2019t help but <\/span>instantly compare yourself <span style=\"font-weight: 400;\">to them&#8230;and get intimidated<\/span>.<\/p>\n<p><strong>If you struggle with self-confidence, or you don\u2019t love how you look, you might assume that everybody around you will be judging you the whole time and don\u2019t want to subject yourself to this torture.<\/strong><\/p>\n<p>In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym&#8230;<\/p>\n<p><em>Wrong!<\/em><\/p>\n<p><span style=\"font-weight: 400;\">You go to the gym TO get in shape. And I will get you there.<\/span><\/p>\n<p><strong>If you are going to start using a gym, here are some truths you need to know:<\/strong><\/p>\n<ol>\n<li><strong>Everybody around you is just as self-conscious as you are.<\/strong> Yes, that super jacked dude. Or that thin (or jacked) fit woman on the elliptical. They aren\u2019t focused on you, because they\u2019re too busy living inside their own head wondering if everybody is thinking about them.<\/li>\n<li><strong>Everybody starts somewhere.<\/strong> You don\u2019t look good so that you can then go to the gym. You go to the gym <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">to get stronger<\/a>, more confident, and <em>then<\/em> look good.<\/li>\n<li><strong>MOST will applaud you for trying.<\/strong> When I see somebody who is severely overweight at the gym, it makes me <em>happy<\/em> &#8211; they\u2019re trying to better themselves<span style=\"font-weight: 400;\">! That\u2019s freaking AWESOME.\u00a0<\/span>This is the mentality 90%+ of the people will have.<\/li>\n<li><strong>MANY will be too self-focused to even notice you.<\/strong> These are the dudes lifting up their shirt in the mirror to check their abs, doing bicep curls in the squat rack, and\/or making sure they take photos to post on Facebook to prove they did in fact go to the gym. #Fitspo #Instagram #OtherNonsensicalHashtags<\/li>\n<li><strong>A RARE few will judge.<\/strong> Though, they\u2019re not just judging you, I promise. They\u2019re judging EVERYBODY around you, because they can\u2019t help but compare themselves to others <span style=\"font-weight: 400;\">and they\u2019re terrible people<\/span>. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584044\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/ac-slater.gif\" alt=\"Be like Slater and do your own thing at the gym. Bring your weird glasses, who cares?\" width=\"376\" height=\"282\" \/><\/p>\n<p>Sure, you can say \u201cpeople are mean, the gym is scary, I just won\u2019t show up.\u201d But then, the terrorists win. And so do those people. So f*** that!.<\/p>\n<p><strong>Instead, <b>this is going to be your gym mentality:<\/b><\/strong><\/p>\n<ul>\n<li>Accept that some people suck (like anywhere in life), and most people are indifferent or focused on being self-conscious themselves. Everybody else will applaud you for trying and being there.<\/li>\n<li>Make an epic <span style=\"font-weight: 400;\">Spotify <\/span>playlist that makes you feel heroic.<\/li>\n<li>Wear clothes that you feel comfortable in.<\/li>\n<li>Keep your headphones on, zone out everybody, and go about your business. Imagine you\u2019re the only one there.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\">Use 20 seconds of courage<\/a>\u00a0when necessary to get you to take action.<\/li>\n<\/ul>\n<p><strong>These are tips Coach Matt brings up in his video <em>How to Overcome Gym Anxiety<\/em>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Overcome gym anxiety! (How not to be scared at the gym!)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Lgp0GD21O3o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\"><strong>We work with all of our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching clients<\/a> who are worried about looking foolish in the gym.<\/strong> We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve helped people just like you go from sheepish beginner to barbell-wielding badass. Let us help you!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong>NOTE:<\/strong> if you&#8217;re questioning whether you <a href=\"https:\/\/www.nerdfitness.com\/blog\/should-i-go-back-to-the-gym-when-it-reopens-is-going-to-the-gym-safe\/\" target=\"_blank\" rel=\"noopener noreferrer\">should go to the gym during the pandemic<\/a>, you can follow along with our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Training<\/a> program at HOME until you feel safe going.<\/p>\n<p><strong>Sign up in the box below and I&#8217;ll send you this workout free (along with some other goodies):<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"1790215\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"52.147.44.84\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 23:30:03\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"how_often_should_i_go_to_gym\"><\/a>How Often Should I go to the Gym?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3584344\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper-713x533-1.jpg\" alt=\"This soldier should hit the gym enough to make progress while also allowing plenty of time to rest. \" width=\"713\" height=\"533\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper-713x533-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper-300x224-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper-768x574-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper-600x449-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/stromtrooper.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Many people think they need to hit the gym 6 days per week, dutifully alternating weight training with cardio and bootcamps to get that jacked\/toned body they\u2019re after.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That sounds <\/span><span style=\"font-weight: 400;\">exhausting and miserable<\/span><span style=\"font-weight: 400;\"> to me&#8230;<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584371\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/tired-at-gym.gif\" alt=\"Make sure you add in rest days for your gym schedule or you&#039;ll end up like this dude. \" width=\"434\" height=\"244\" \/><\/p>\n<p><span style=\"font-weight: 400;\">&#8230;and I LOVE the gym!<\/span><\/p>\n<p><b>So here\u2019s what you need to know about gym frequency:<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">Go as much as you can, or as little as you want.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">All of the workouts in this guide are \u201cfull-body workouts\u201d which means they work out all of the muscles in your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And as we lay out in \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101: Beginner Strength Workouts<\/a>,\u201d your muscles get broken down in the gym and then they rebuild themselves stronger over the next 48 hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session.\u00a0<\/span><\/p>\n<p><b>This advice comes with a few caveats:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you\u2019re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Once a week is better than zero times a week!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you have specific athletic or cardiovascular goals you\u2019re training for, then hitting the gym more frequently might get you faster results.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to lose weight<\/a>, going to the gym more frequently probably WON\u2019T get you faster results. <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">It\u2019s all diet<\/a>.<\/span><\/li>\n<\/ul>\n<p><b><i>\u201cSteve, just tell me <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-often-should-i-work-out-the-ultimate-guide-for-building-an-exercise-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">how often I should go to the gym<\/a>!\u201d<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fine! Try to work up to going to the gym 3 times per week. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I like <span style=\"text-decoration: underline;\">Monday-Wednesday-Friday<\/span> workout plans. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start and end the week with good wins!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oh, what\u2019s that? You want to exercise on your off days too? Cool. Here\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">what you should be doing on your non-training days<\/a>.<\/span><\/p>\n<p>We craft our workout routines for <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching clients<\/a> around their schedules &#8211; some people hit the gym 5 days per week, while others only go once a week. We&#8217;re all unique snowflakes!<\/p>\n<p><span style=\"font-weight: 400;\">Okay! Now that we got THAT out of the way, are we ready!? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Great! Let&#8217;s level up in the gym!<\/span><\/p>\n<h2><b><a name=\"first_day_of_gym\"><\/a>Level One Gym Workout: First Day At the Gym<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3584354\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/vader-hitting-it-at-gym-713x476-1.jpg\" alt=\"Vader remembers his first day at the gym...he choked out his personal trainer with the force.\" width=\"713\" height=\"476\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/vader-hitting-it-at-gym.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/vader-hitting-it-at-gym-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/vader-hitting-it-at-gym-600x401-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The toughest part about going to a gym for the first time is just walking through the door.<\/strong><\/p>\n<p>If you do that, you\u2019ve already gone farther than 74% of the population (a totally made-up statistic that I&#8217;m using to prove my point), so give yourself a pat on the back.<span style=\"font-weight: 400;\">*<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">*Don\u2019t have enough mobility to pat yourself on the back? <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">We\u2019ll help you with that too<\/a>. <\/span><\/i><\/p>\n<p>So on your first day in the gym, just GOING to the gym is a big step in the right direction.\u00a0<span style=\"font-weight: 400;\">And I\u2019m proud of you.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584057\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Proud-Man.gif\" alt=\"Both of us are super proud that you&#039;re going to the gym. It&#039;s a big first step!\" width=\"266\" height=\"278\" \/><\/p>\n<p><strong>Note:<\/strong> You might need to also change into gym clothes if you\u2019re coming from work. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 Seconds of Courage<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">But now you\u2019re wondering, <\/span><i><span style=\"font-weight: 400;\">\u201cSteve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?\u201d<\/span><\/i><\/p>\n<p><strong>If you haven\u2019t already done so, ask somebody at the front desk the following:<\/strong><\/p>\n<ul>\n<li>\u201cHey I\u2019m new here, could I get a tour of the gym?\u201d<\/li>\n<li>\u201cExcuse me, today\u2019s my first day, can you point me in the direction of a place I can stretch?\u201d<\/li>\n<li>\u201cCan you help me work the treadmill?\u201d<\/li>\n<li><span style=\"font-weight: 400;\">Go full YOLO and try to figure these things out on your own.<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019re able to get a personal tour, great!<\/strong> Ask the treadmill question when you get to them. If they can\u2019t walk you through, just do a lap yourself and see where things are and who is doing what.<\/p>\n<p><i><span style=\"font-weight: 400;\">Pro tip (also works outside of the gym): <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-ways-to-immediately-appear-more-confident\/\" target=\"_blank\" rel=\"noopener noreferrer\">pretend you\u2019re confident<\/a> &#8211; even if you\u2019re dying inside &#8211; walk with purpose, and nobody will question why you&#8217;re doing what you\u2019re doing.<\/span><\/i><\/p>\n<p>So, when you\u2019re ready, walk over towards the stretching area, and do a few basic<span style=\"font-weight: 400;\">\u00a0mobility\/warm-up stretches\u00a0<\/span>while continuing to get the lay of the land and see what people are doing (don\u2019t stare excessively, cool? cool).<\/p>\n<p><strong>Not sure what to do for <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm-up movements<\/a>? That\u2019s okay!<\/strong><\/p>\n<h3><b>Day 1 Beginner Warm-up Routine:<\/b><\/h3>\n<ul>\n<li><strong>Roll your head in half-circles slowly,\u00a0<\/strong>from shoulder to shoulder.\u00a0<span style=\"font-weight: 400;\">5 circles in each direction<\/span><\/li>\n<li><strong>Slowly roll your shoulders<\/strong> forwards and backwards.\u00a0<span style=\"font-weight: 400;\">10 each way.<\/span><\/li>\n<li><strong>Keep your legs stationary, and twist your torso,<\/strong> left and right.\u00a0<span style=\"font-weight: 400;\">10 twists on each side.<\/span><\/li>\n<li><strong>Quad stretch:\u00a0<\/strong><span style=\"font-weight: 400;\">Hold each stretch for 5 seconds. Do 3 on each side<\/span><b>:<\/b><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1790288 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/quad-stretch.jpg\" alt=\"Focus on stretching like above your first day at the gym.\" width=\"294\" height=\"297\" \/><\/p>\n<ul>\n<li><strong>Cross one arm in front of your chest, then the other, as demonstrated here by <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">lead coach<\/a> Jim:\u00a0<\/strong><span style=\"font-weight: 400;\">Hold each stretch for 5 seconds. Do 3 on each side<\/span><b>:<\/b><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1790284 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/cross-arm-stretch.jpg\" alt=\"Coach Jim showing you a great stretch for your first day at the gym.\" width=\"435\" height=\"244\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/cross-arm-stretch.jpg 685w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/cross-arm-stretch-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/cross-arm-stretch-160x90-1.jpg 160w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/><\/p>\n<p>These movements have the awesome side-effect of you being able to look around the gym and get the \u201cflow\u201d of things, while still looking busy. Jim STILL uses this \u201ctrick\u201d when checking out new gyms.<\/p>\n<p><span style=\"font-weight: 400;\">A\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">dynamic warm-up<\/a> is the appetizer to ANY main course of <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>. <\/span><\/p>\n<p>Really, just get your body moving. We don&#8217;t have to make you a gym warrior on Day 1. Some stretches and sightseeing will be good enough.<\/p>\n<h3><strong><span style=\"text-decoration: underline;\">LEVEL 1 MISSION<\/span>:<\/strong><\/h3>\n<p><strong> Take a lap around the gym and do your stretches.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you walked out right now after doing these things, it\u2019s still a win for Day 1 in a gym. Seriously &#8211; I don\u2019t care what you do on Day 1 &#8211; as long as it leaves you feeling good enough to come back for a Day 2!<\/span><\/p>\n<h3><b><span style=\"text-decoration: underline;\">GYM LEVEL 1 RECAP<\/span>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking through the door makes you a winner.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ask for a tour if you need to know where things are!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Change into workout clothes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand in one spot, do a few stretches, get the lay of the land.<\/span><\/li>\n<\/ul>\n<p><b>If you\u2019re up for MORE or ready to level up consider going to the next level, become a cardio cadet!<\/b><\/p>\n<p>\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWe can help you with a plan to CRUSH your gym visit. Learn more here.\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><b><a name=\"level_2_gym_workout\"><\/a>Level 2 Gym Workout: Join the Cardio Cadets <\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3879550\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym.jpg\" alt=\"Man running in a gym on a treadmill \" width=\"808\" height=\"342\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-300x127-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-713x302-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-768x326-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-1536x651-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-2048x868-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-600x254-1.jpg 600w\" sizes=\"(max-width: 808px) 100vw, 808px\" \/><\/p>\n<p><strong>Get on the treadmill and start it up, based on the staff\u2019s instructions.<\/strong><\/p>\n<p>If you weren\u2019t able to get instructions, many treadmills have a \u201cquick start\u201d button that will start things up.<\/p>\n<p><em><span style=\"font-weight: 400;\">Why start with just walking<\/span>?<\/em><\/p>\n<p>It gets you moving and out of your head! I know you\u2019re smart &#8211; you\u2019re reading NERD Fitness. But you also probably deal with paralysis by analysis a lot by overanalyzing everything,\u00a0<span style=\"font-weight: 400;\">so we need to get OUT of our heads and get moving!<\/span>!<\/p>\n<p><b>Not only that, but <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walking is an AMAZING form of exercise<\/a>. <\/b><span style=\"font-weight: 400;\">Walking is how Tim, the <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Prime<\/a> member, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tim-walked-his-way-to-a-50-pound-weight-loss-wait-what\/\" target=\"_blank\" rel=\"noopener noreferrer\">lost 50 lbs through walking and nutritional changes<\/a>. Don\u2019t underestimate walking!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3584059\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/tim_before_and_after-713x481-1.jpg\" alt=\"How did Tim get in shape? By walking, like you do on a treadmill at the gym.\" width=\"713\" height=\"481\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/tim_before_and_after.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/tim_before_and_after-300x202-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/tim_before_and_after-600x405-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>So, for your first 10-15 minutes, just walk.<\/strong> Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous.<\/p>\n<p>A speed that gets you moving and gives you a chance to decide what you&#8217;ll do next while you look around the gym. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. <span style=\"font-weight: 400;\">They\u2019re not<\/span>)<\/p>\n<h3><b><span style=\"text-decoration: underline;\">LEVEL 2 MISSION<\/span>:\u00a0<\/b><\/h3>\n<p><strong>Do your <a href=\"#first_day_of_gym\">Level 1 stretches<\/a>, then spend 15 minutes walking, and then you are free to go home.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious.<\/span><\/p>\n<p>Scientists, Benedictine monks, and German scholars refer to such a thing as a \u201croutine.\u201d<\/p>\n<p>As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever)<\/p>\n<p>If I\u2019m gonna walk, I like to crush podcasts while doing so (My favorites: <span style=\"font-weight: 400;\">Watch out for Fireballs<\/span>, Pardon My Take, and Bill Burr). Maybe you listen<span style=\"font-weight: 400;\">\u00a0to <\/span><i><span style=\"font-weight: 400;\">Harry Potter <\/span><\/i><span style=\"font-weight: 400;\">on Audible.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584379\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/harry-potter.gif\" alt=\"Listening to audio books like Harry Potter is a great way to spend time on a treadmill\" width=\"456\" height=\"257\" \/><\/p>\n<p>Whatever floats your boat.<\/p>\n<h3><span style=\"text-decoration: underline;\"><b>GYM LEVEL 2 RECAP<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What you do in the gym doesn&#8217;t matter &#8211; build the habit of going regularly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Develop confidence at the treadmill with just walking.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start to realize you have just as much of a right to be there as anybody else.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Give yourself a high five for being you.<\/span><\/li>\n<\/ul>\n<p>This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don\u2019t want to jump out of your own skin while in the gym.<\/p>\n<p>Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of &#8220;days and years,&#8221; not &#8220;weeks and months&#8221;:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">We have <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">many coaching clients<\/a> who spend MONTHS just walking and working up the courage to move beyond the treadmill. That\u2019s cool. We\u2019re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tYou\u2019re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"level_3_gym_workout\"><\/a>Level 3 Workout:\u00a0<\/b>Join the Bodyweight Brigade!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3581749\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-713x476-1.jpg\" alt=\"Bodyweight training is a great place to start training at the gym.\" width=\"713\" height=\"476\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-one-arm.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>After getting comfortable with the stretching\/treadmill routine, you may want to hop on a weight lifting machine at this point like the leg press or chest press machine.<\/strong><\/p>\n<p style=\"padding-left: 30px;\">Is this progress? <em>Sure!<\/em><\/p>\n<p style=\"padding-left: 30px;\">Can you do this? <em>Absolutely!<\/em><\/p>\n<p>But, but, but&#8230; we are going to recommend you try some <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener\">bodyweight exercises<\/a> instead as your next step.<\/p>\n<p>Controlling your body through space<span style=\"font-weight: 400;\">\u00a0(not outer space)<\/span>\u00a0is going to be more beneficial in the long run than strapping into a machine and moving through a set path.<\/p>\n<p><strong>If you can do bodyweight exercises proficiently, then stepping into a machine is \u201ceasy.\u201d <\/strong><\/p>\n<p>The reverse is not always the case.<\/p>\n<p>So, if we\u2019ve convinced you to try some bodyweight exercises, then next thing is to identify a place in the gym you can do bodyweight exercises where you\u2019re not in the way. This oftentimes might double as the place that some people are doing stretches,\u00a0<span style=\"font-weight: 400;\">where you\u2019ve already been before!<\/span><\/p>\n<p>If you don\u2019t know, ask the front desk or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">find a trainer<\/a>! That\u2019s what they\u2019re there for!<\/p>\n<h3><strong><b><span style=\"text-decoration: underline;\">LEVEL 3 MISSION<\/span>: <\/b><\/strong><\/h3>\n<p><strong>After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout:<\/strong><\/p>\n<ul>\n<li>10 bodyweight squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 bodyweight squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 bodyweight squats<\/li>\n<li>10 push-ups<\/li>\n<\/ul>\n<p><strong>Can\u2019t get through it all?<\/strong> No worries, do what you can.<\/p>\n<p><i><span style=\"font-weight: 400;\">This style of alternating one exercise with another is called a <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit workout<\/a>, by the way!<\/span><\/i><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584061\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/the-more-you-know.gif\" alt=\"Now you know how to do a circuit workout at the gym!\" width=\"447\" height=\"331\" \/><\/p>\n<p>If you don\u2019t know how to do those movements well, watch coaches Jim, Staci, and myself show you how!<\/p>\n<p><strong>HOW TO <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">DO A PROPER PUSH-UP<\/a>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>HOW TO <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">DO A SQUAT<\/a>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Bodyweight Squat (mistakes to avoid!) | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>These are two key movements in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout Routine<\/a>, and the foundation of any <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training routine<\/a>! <\/strong><\/p>\n<p>If you just did the above\u00a0<span style=\"font-weight: 400;\">mini-workout<\/span> for a month, you\u2019d be off to a great start! If you\u2019re feeling frisky and starting to find some <span style=\"font-weight: 400;\">confidence <\/span>in the gym, it\u2019s time to branch out more!<\/p>\n<h3><span style=\"text-decoration: underline;\"><b>GYM LEVEL 3 RECAP:<\/b><\/span><\/h3>\n<ul>\n<li>Warm-up on the treadmill with a 10-minute walk<\/li>\n<li>Find a place where you can do bodyweight movements out of the way<\/li>\n<li>Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you<\/li>\n<\/ul>\n<p><strong>Stay at this stage as long as you need, until you can move on!<\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Note:\u00a0<\/span><\/strong><b>If you enjoy the bodyweight brigade, or you\u2019re not quite ready to start doing weight training yet, that\u2019s cool too.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We have tons of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching clients<\/a> who have gotten in GREAT shape without ever picking up a weight. It all comes down to constantly increasing the challenge and making progress each week.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us build a bodyweight program that fits your life. Learn more about our Coaching Program!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"level_4_gym_workout\"><\/a>Level 4 Gym Workout: <\/b>Join the Dumbbell Division<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3879551\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells.jpg\" alt=\"dumbbells in gym\" width=\"877\" height=\"460\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells.jpg 2506w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-300x157-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-713x374-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-768x402-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-1536x805-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-2048x1073-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-600x314-1.jpg 600w\" sizes=\"(max-width: 877px) 100vw, 877px\" \/><\/p>\n<p><strong>It\u2019s time to wander into the place that strikes fear in the heart of most gym goers: <\/strong><\/p>\n<p>The free weight section.<\/p>\n<p>Gulp.<\/p>\n<p style=\"padding-left: 30px;\"><em><strong><span style=\"text-decoration: underline;\">DO NOT FORGET THIS:<\/span> <\/strong>If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have <span style=\"text-decoration: underline;\">just as much of a right<\/span> to be in the free weight section as anybody else.<\/em><\/p>\n<p>It might take yet another <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 Seconds of Courage<\/a> to wander in there, so I\u2019m challenging you to try it.<\/p>\n<h3><strong><span style=\"text-decoration: underline;\">LEVEL 4 MISSION<\/span>: <\/strong><\/h3>\n<p><strong>After you do 10 minutes of walking on the treadmill, go to the dumbbell section, grab a single 10 lb (4.5kg) dumbbell, and find a flat bench like this:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1790327 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weight-bench.jpeg\" alt=\"Most gyms will have plenty of benches like this for you to try out.\" width=\"346\" height=\"346\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weight-bench.jpeg 245w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weight-bench-150x150-1.jpeg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weight-bench-160x160-1.jpeg 160w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weight-bench-180x180-1.jpeg 180w\" sizes=\"(max-width: 346px) 100vw, 346px\" \/><\/p>\n<p><strong>Stand next to that bench, and make sure nobody is using it.<\/strong> If somebody is at a bench nearby, ask them \u201cis anybody using this bench?\u201d If they say no, put your towel on the bench, your 10 lb dumbbell on it, and stand next to it.<\/p>\n<p><strong>We\u2019re going to add a 1-arm dumbbell row to our circuit above:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"One Arm Dumbbell Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ej9XLPN3mPo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>That\u2019s it! Just one dumbbell exercise!\u00a0<\/strong>Boom! You are now <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">weight training like a boss<\/a>.<\/p>\n<p><strong>Here\u2019s your new<b>\u00a0Level 4 Gym Workout C<\/b>ircuit:\u00a0<b>Dumbbell Division A<\/b><\/strong><\/p>\n<ul>\n<li>10 bodyweight squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 one arm dumbbell rows (10 per arm)<\/li>\n<\/ul>\n<p>Do this circuit once, and then repeat two more times if you\u2019re feeling good.<\/p>\n<p><span style=\"font-weight: 400;\">To recap, or if you skipped Steps 1-3 (I\u2019m only slightly offended), here\u2019s how to properly do:<\/span><\/p>\n<p><strong>A BODYWEIGHT SQUAT:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Bodyweight Squat (mistakes to avoid!) | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>A PROPER PUSH-UP:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Congrats! You\u2019ve used dumbbells!<\/strong><\/p>\n<p>Remember, everybody started somewhere, and we\u2019re just working on getting you comfortable being in the free weight section.<\/p>\n<p><strong>Want to continue adding dumbbells movements into your workout?<\/strong> Let\u2019s add them to the squats.<\/p>\n<p>Use the same dumbbell to do &#8220;goblet squats.&#8221;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3632262\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/goblet-squat.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"483\" height=\"272\" \/><\/p>\n<p>They\u2019re named as such because it looks like you\u2019re holding a goblet that you don\u2019t want to spill.<\/p>\n<p><strong>Here\u2019s a video of Staci and Jim demonstrating the Goblet Squat pulled from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener\">Nerd Fitness Prime<\/a>:<\/strong><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_dr4dyi2cum dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/dr4dyi2cum\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>So your <b>Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following: <\/b><\/strong><\/p>\n<ul>\n<li>10 goblet squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 dumbbell rows\/side<\/li>\n<\/ul>\n<p><strong>If you go to the gym 3x a week, work your way up to the following routine:<\/strong><\/p>\n<ul>\n<li>Light stretching and walk on the treadmill for 10 minutes<\/li>\n<li>3 complete circuits of this beginner circuit<\/li>\n<li>Go home and eat\u00a0good food and play video games<\/li>\n<\/ul>\n<p><strong>This will put you ahead of 95% of the gym going population.<\/strong> You&#8217;ll be on a great path to building a healthy, antifragile, resilient body.<\/p>\n<p>Add a little more weight here and there- making the minimal possible jumps each time <span style=\"font-weight: 400;\">(going from 10 lb to 12.5 lb dumbbells, for example)<\/span>.<\/p>\n<p>Make your <a href=\"https:\/\/www.nerdfitness.com\/blog\/my-7-favorite-push-up-variations-and-the-nf-push-up-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up variation<\/a> a little harder over time.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594845\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/decline-push-up.gif\" alt=\"Decline push-ups like this are a great way to progress your bodyweight exercises.\" width=\"481\" height=\"270\" \/><\/p>\n<p><em>You can stick with the above for MONTHS.<\/em><\/p>\n<p><strong>Ready for another upgrade?<\/strong><\/p>\n<p>The last dumbbell exercise to learn is the dumbbell Romanian deadlift (RDL). This is like a cousin of the bodyweight squat where we move through the hips more than the knees.<\/p>\n<p>Grab a pair of dumbbells now, push your hips back and bow forward like you\u2019re being polite.<span style=\"font-weight: 400;\">\u00a0Or, you\u2019re like one of those novelty \u201cdrinking birds.\u201d<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584380\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/drinking-bird.gif\" alt=\"When at the gym doing a Romanian deadlift, move like this drinking bird. \" width=\"340\" height=\"247\" \/><\/p>\n<p>Bring the dumbbells down to about your knees, not to the ground, then stand back up.<\/p>\n<p><strong>You can see the exercise right here:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Dumbbell Romanian deadlift\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/6BxkV9h3h2k?start=15&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift.<\/p>\n<p><strong>So our circuit is now alternating with each gym workout.<\/strong><\/p>\n<p>Do 3 circuits of each if you can! If the weight is too light, use heavier dumbbells the next time you train.<\/p>\n<p><b>Level 4 Gym Workout: Dumbbell Division C:<\/b><\/p>\n<ul>\n<li>10 goblet squats OR 10 dumbbell Romanian deadlifts<\/li>\n<li>10 push-ups<\/li>\n<li>10 dumbbell rows per arm.<\/li>\n<\/ul>\n<h3><b><span style=\"text-decoration: underline;\">GYM LEVEL 4 RECAP<\/span>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remember you have just as much a right as everybody else to use the free weights.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a deep breath, go into free weights section, and get a 10 lb. dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Learn to do a bent over row and goblet squats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Learn to do dumbbell Romanian deadlifts.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High five yourself for weight training.<\/span><\/li>\n<\/ul>\n<p><b>Training with dumbbells opens up infinite possibilities.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Okay, probably not INFINITE possibilities, but close enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are somebody that wants to learn how to train with dumbbells even more seriously, or you\u2019re looking for ways to put that dumbbell set you have in your garage to proper use, let us help!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us create a dumbbell workout for you that\u2019s ACTUALLY fun! I promise. Learn more about our Coaching Program:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_5_gym_workout\"><\/a>Level 5: Enlist in the Barbell Battalion<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3878294\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train.jpg\" alt=\"Barbells in a gym bar bells and rope\" width=\"703\" height=\"369\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train.jpg 2188w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-300x157-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-713x374-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-768x403-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-1536x806-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-2048x1075-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-600x315-1.jpg 600w\" sizes=\"(max-width: 703px) 100vw, 703px\" \/><\/p>\n<p><strong>The two final pieces of the puzzle are things I want for you so badly, I can taste it.<\/strong> These two exercises have changed my life, our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">lead coach<\/a> Jim\u2019s life, <a href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/07\/21\/meet-staci-your-new-powerlifting-super-hero\/\">Staci\u2019s life<\/a>, and the lives of hundreds of thousands of people in the Nerd Fitness Rebellion:<\/p>\n<p><em>Picking up a barbell, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">learning how to squat<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">learning how to deadlift<\/a>.<\/em><\/p>\n<p>There\u2019s something powerful about <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">old-school strength training<\/a> with exercises like the back squat and the deadlift.<\/p>\n<p>Show me somebody that\u2019s strong at both of these movements, and I\u2019ll show you somebody that\u2019s in better shape than most of the human population.<\/p>\n<p><strong>But wait!<\/strong><\/p>\n<p>Even an empty barbell can be heavy, so before we jump into the deep end, <span style=\"font-weight: 400;\">you need to be able to<\/span>\u00a0complete our circuit with the following weights:<\/p>\n<p><b>Level 4 Gym Workout: Dumbbell Division C:<\/b><\/p>\n<ul>\n<li>10 goblet squats &#8211; 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)<\/li>\n<li>10 push ups (on knees or regular)<\/li>\n<li>10 dumbbell rows\u00a0with each arm \u00a0&#8211; at least a 20 lb dumbbell<\/li>\n<\/ul>\n<p><b><i>Can\u2019t do those movements at that weight, or not sure what they are? Go back to the <a href=\"#level_4_gym_workout\">Level 4 Gym Workout<\/a>.<\/i><\/b><\/p>\n<h3><b><span style=\"text-decoration: underline;\">YOUR LEVEL 5 MISSION<\/span>: <\/b><\/h3>\n<p><strong>WHEN YOU ARE READY, please read the following:<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Squat<\/a><\/p>\n<p><span style=\"font-weight: 400;\">And here is a quick video demonstration of the Squat, but I would REALLY read our full article!<\/span><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"60 - Barbell Back Squat Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/4miki3c9of?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><strong>And then I want you to find a squat rack:<\/strong><\/p>\n<p style=\"padding-left: 30px;\">THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to the apparatus). <span style=\"text-decoration: underline;\">USE THESE<\/span>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584078\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat-rack-713x535-1.jpg\" alt=\"Use a squat rack like this.\" width=\"518\" height=\"389\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat-rack-713x535-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat-rack-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat-rack-768x576-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat-rack-600x450-1.jpg 600w\" sizes=\"(max-width: 518px) 100vw, 518px\" \/><\/p>\n<p style=\"padding-left: 30px;\">THIS IS A SMITH MACHINE (bar is attached to apparatus). <span style=\"text-decoration: underline;\">THIS IS DIFFERENT FROM A &#8220;SQUAT RACK&#8221;<\/span>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584079\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine.jpg\" alt=\"Don&#039;t use the Smith Machine, unless it&#039;s for inverted rows at the gym.\" width=\"375\" height=\"500\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine.jpg 375w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine-225x300-1.jpg 225w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">Note: if you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stay-in-shape-while-traveling\/\" target=\"_blank\" rel=\"noopener noreferrer\">training in a hotel gym<\/a>, an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack! <\/span><\/i><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">This can be for a variety of issues (liability, lack of space, most people just want to use a Smith Machine, etc.). They might even tell you, \u201cA Smith Machine is the same thing.\u201d It is not, in fact, the same thing. You hopefully can find a gym that has an ACTUAL squat rack with a free barbell.<\/span><\/i><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">If your gym doesn\u2019t have a squat rack, and you want to start barbell training, I would consider <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">finding a new gym<\/a> or just hanging out in the Level 4: Dumbbell Division!<\/span><\/i><\/p>\n<p><b>If using a squat rack scares the crap out of you:<\/b>\u00a0wait to attempt your FIRST trip to the squat rack when the gym is nearly empty, or recruit a buddy who knows what they&#8217;re doing.\u00a0If there\u2019s a special day you can go VERY early to the gym, or VERY late, or during the workday, do it then.<\/p>\n<p><strong>Watch this video from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Nerd Fitness Prime<\/a> about how to set the \u2018pins\u2019 in the squat rack to put the bar at the proper height!<\/strong><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"102 - Squat Rack Intro Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/56bylxp1ok?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b><span style=\"text-decoration: underline;\">YOUR NEXT LEVEL 5 MISSION<\/span>: <\/b><\/p>\n<p><strong>Attempt 1 set of a 5 barbell squats with JUST the bar<\/strong> (first ask the staff or a trainer how much the bar weighs: most standard barbells weigh 45 lbs (20Kg) but your gym might not have standard barbells).<\/p>\n<p><em>You can then complete our tried and true circuit &#8211; replacing goblet squats with barbell squats.<\/em><\/p>\n<p><strong>So our circuit is now <b>3 circuits.<\/b><\/strong><\/p>\n<p><b>Level 5 Gym Workout: Barbell Battalion A:<\/b><\/p>\n<ul>\n<li>10 barbell squats or 10 dumbbell Romanian deadlifts<\/li>\n<li>10 push-ups<\/li>\n<li>10 dumbbell rows\/side<\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">(See <a href=\"#level_4_gym_workout\">Level 4<\/a> for explanations on the Dumbbell deadlifts and rows)<\/span><\/i><\/p>\n<p><strong><em>Congrats! You\u2019re using barbells!\u00a0<\/em><\/strong><span style=\"font-weight: 400;\">If you haven\u2019t already read <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF\u2019s Senior Coach Staci<\/a>\u2019s transformation story of how she went from barely being able to lift a 10 lb dumbbell to <a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\">now deadlifting 425 lbs<\/a>, it\u2019s a really inspiring story!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speaking of Staci, let\u2019s move on to her favorite exercise (and mine!)&#8230;<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580561\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/staci-deadlift.gif\" alt=\"I can deadlift 425 pounds now, but I started with just a PVC pipe\" width=\"360\" height=\"360\" \/><\/p>\n<p><b><span style=\"text-decoration: underline;\">YOUR NEXT LEVEL 5 MISSION<\/span>: <\/b><\/p>\n<p style=\"padding-left: 30px;\">Read: <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Deadlift<\/a><\/p>\n<p><span style=\"font-weight: 400;\">And watch the video demonstration here:<\/span><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"16 - Barbell Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/owt4doefbm?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p>The deadlift movements starts with the weight on the ground, and ends with it back on the ground.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you\u2019ve got regular, large weights\u00a0(usually 45 lbs\/20 kgs) on each side then the bar sits the proper height off the ground.<\/p>\n<p>Some facilities have lighter plates at that same large diameter. Use them.<\/p>\n<p>If you are lifting less weight (or just using the bar to start off) then DON\u2019T do the deadlift from the ground. The bar will be too low to the ground and mess up proper technique.<\/p>\n<p><strong>Instead, do the following to start your deadlifts at proper height:<\/strong><\/p>\n<p><b>1) Use blocks to adjust the barbell starting height:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3580550\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-713x535-1.jpg\" alt=\"You can use all sorts of things to raise a deadlift bar up, like these boxes.\" width=\"471\" height=\"354\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-713x535-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-768x576-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-600x450-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes.jpg 800w\" sizes=\"(max-width: 471px) 100vw, 471px\" \/><\/p>\n<p><b>2) Use the safety bars in a squat rack<\/b><span style=\"font-weight: 400;\"> to set the height of the bar correctly!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3580374\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-713x535-1.jpg\" alt=\"This picture shows a deadlift rack, great for...deadlifting!\" width=\"485\" height=\"364\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-713x535-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-768x576-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-600x450-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack.jpg 800w\" sizes=\"(max-width: 485px) 100vw, 485px\" \/><\/p>\n<p><b>3) Do the Romanian deadlift instead! <\/b><span style=\"font-weight: 400;\">(Whew, glad we learned that!). It\u2019s the exact same movement as the dumbbell Romanian deadlifts, you\u2019re just using a barbell instead.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756559\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/barbell-romanian-deadlift.gif\" alt=\"Coach Staci showing the Romanian deadlift\" width=\"448\" height=\"252\" \/><\/p>\n<p><strong>START WITH A LIGHT WEIGHT &#8211; JUST the bar. <span style=\"font-weight: 400;\">As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much weight should I lift?<\/a>\u201d, you should ALWAYS start with just the bar. <\/span><\/strong><\/p>\n<p>And work on technique.<\/p>\n<p>Only then should you start adding more weight, and add it slowly &#8211; you\u2019ll be picking up heavy weights in no time, so don\u2019t rush it.<\/p>\n<p><strong>Here\u2019s Staci demonstrating a proper barbell Romanian deadlift from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>:<\/strong><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_ggxhtinjk9 dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/ggxhtinjk9\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Once you\u2019ve started doing these two movements in your routine, your two alternating gym days will look like this. Simply alternate every time you go to the gym (with a day off in between sessions).<\/p>\n<p><b>Level 5 Gym Workout: Barbell Battalion:<\/b><\/p>\n<p><strong><b>Day A Circuit<\/b> &#8211; 3 rounds of:<\/strong><\/p>\n<ul>\n<li>10 barbell squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">inverted bodyweight rows<\/a><\/li>\n<\/ul>\n<p><strong><b>Day B Circuit<\/b> &#8211; 3 rounds of:<\/strong><\/p>\n<ul>\n<li>5 barbell Romanian deadlifts<\/li>\n<li>10 push-ups<\/li>\n<li>10 dumbbell rows per arm<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not sure what a bodyweight row is? It\u2019s an AMAZING exercise that you\u2019ll need to master if you\u2019re going to <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">get your first pull-up or chin-up<\/a> one day!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read our article on <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight rows<\/a>, and also watch our quick video demonstration here of Staci doing them:<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Inverted Row Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/i6vlu63eja?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>GYM LEVEL 5 RECAP:<\/b><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Barbell training will change your life like it has changed mine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Learn to squat<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">learn to deadlift properly<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Focus on proper form, and slowly start to add weight to the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You are now a gym \u201cregular\u201d and I salute you!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It\u2019s important to get your form correctly now when you are just lifting the bar, so that you don\u2019t hurt yourself once you start adding weight!<\/span><\/p>\n<p><strong>If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaching program<\/a>!<\/strong><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tMake sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"level_6_gym_workout\"><\/a>Level 6 Gym Workout: Gym Class Hero<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584361 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1-713x399-1.jpg\" alt=\"Steve is a gym warrior you trains with barbells and bodyweight training \" width=\"713\" height=\"399\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1-713x399-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1-768x430-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1-600x336-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-1.jpg 943w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Did I tell you that I\u2019m proud of you yet?<\/strong> I really am, I promise. Your mom is proud too. So is your dad, but he just doesn\u2019t know how to express it.<\/p>\n<p style=\"padding-left: 30px;\"><em>So now you\u2019re thinking: \u201cSteve, I did a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">barbell squat<\/a>. It was terrifying but I did it. I tried <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a> too and those are kind of fun. <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>What\u2019s next? Give me MOAR!!\u201d<\/em><\/p>\n<p><strong>It\u2019s like you\u2019ve finally learned to cook, and now you\u2019re asking for more spices.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">So, here in Level 6, we\u2019re going to turn you into a full Gym Class Hero. And it requires you to learn a <\/span> super standard, incredibly<span style=\"font-weight: 400;\">\u00a0challenging exercise that also happens to be <\/span> amazing for you&#8230;<\/p>\n<p><strong>The pull-up or chin-up!<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585417\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-pull-up.gif\" alt=\"Here&#039;s a gif of a pull-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you can&#8217;t do a pull-up or chin-up yet, you can read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">full guide on how to get your first pull-up or chin-up<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also have a full article on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">doing a perfect pull-up or chin-up with proper form<\/a>, but I would watch this video too for some quick ways to scale the movement to fit your experience level:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong><b><span style=\"text-decoration: underline;\">YOUR LEVEL 6 GYM WORKOUT MISSION<\/span>: <\/b><\/strong><\/h3>\n<p><strong>Alternate inverted bodyweight rows\u00a0with pull-ups or an easier pull-up variation every other workout.<\/strong><\/p>\n<p>So our circuit will be alternating these movements on your A and B Days:<\/p>\n<p><strong>LEVEL 6 DAY A CIRCUIT &#8211; 3 rounds of:<\/strong><\/p>\n<ul>\n<li>10 barbell squats<\/li>\n<li>10 push-ups<\/li>\n<li>10 pull-ups or pull-up alternatives!<\/li>\n<\/ul>\n<p><strong>LEVEL 6 DAY B CIRCUIT &#8211; 3 rounds of:<\/strong><\/p>\n<ul>\n<li>10 barbell Romanian deadlifts\/regular deadlifts<\/li>\n<li>10 push-ups<\/li>\n<li>10 <span style=\"font-weight: 400;\">inverted bodyweight rows<\/span><\/li>\n<\/ul>\n<p><strong>Spice it up further!<\/strong> If you\u2019ve read up to this point, and put the work in, we hope you feel like a Gym C<span style=\"font-weight: 400;\">lass Hero, and you can start to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build your own workou<\/a>t<\/span>!<\/p>\n<p><strong>Coach Staci explains exactly how to design an exercise routine in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How To Build Your Own Workout Routine\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/K1xYlsfSoqY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">SO what can you do to add some variety? Throw in or replace another exercise!<\/span><\/p>\n<p style=\"padding-left: 30px;\"><strong>Want to do <a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">some planks<\/a>?<\/strong> Put them in the circuit after your other movements!<\/p>\n<p style=\"padding-left: 30px;\"><strong>Lunges to replace the squats or deadlifts one day?<\/strong> Sounds good!<\/p>\n<p style=\"padding-left: 30px;\"><strong>Want to start <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">training with gymnastic rings<\/a>?<\/strong> Go for it!<\/p>\n<p style=\"padding-left: 30px;\"><b>Want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">learn how to do handstands<\/a>?<\/b><span style=\"font-weight: 400;\"> Try practicing for 5 minutes at the start of each workout! <\/span><\/p>\n<p><strong>There are a ton of different options for what to do and where to go.<\/strong><\/p>\n<p>If we\u2019ve gotten you more comfortable in the gym, we\u2019ve done our job!<\/p>\n<p><b>WANT MORE HANDS-ON INSTRUCTION? <\/b>If you&#8217;re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle, consider checking out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>!<\/p>\n<p><span style=\"font-weight: 400;\">Sure, we help beginners get started with strength training. But we also help seasoned gym-goers take their training more seriously, and even help some folks start <\/span><span style=\"font-weight: 400;\">competing<\/span><span style=\"font-weight: 400;\"> in powerlifting competitions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I personally hired an online coach in 2014, and I\u2019ve been with him ever since. It\u2019s the best money I spend every month, and the best investment I make in myself.<\/span><\/p>\n<p><strong>We&#8217;ve worked with men and women like <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-a-single-busy-mom-lost-100-pounds-with-nerd-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">Leslie here<\/a>, a single mom that lost 100 + pounds thanks to following Coach Jim&#8217;s program.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-2814119 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Leslie-Before-After-713x427-1.png\" alt=\"Leslie used NF Coaching and her local gym to transform herself. \" width=\"713\" height=\"427\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Leslie-Before-After-713x427-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Leslie-Before-After-300x180-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Leslie-Before-After-768x460-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Leslie-Before-After.png 1669w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p>She now works on things like gymnastic training and handstands and deadlifts and squats!<\/p>\n<p><b>Interested in having expert guidance in your pocket? Click on the image below to book a free call with our team!<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2949995 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-7b-713x239-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"gym_etiquette\"><\/a><b>Gym Etiquette: Tips and Tricks<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3879563\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym.jpg\" alt=\"modern gym interior with various equipment\" width=\"799\" height=\"532\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-1536x1024-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-2048x1365-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/a-clean-gym-600x400-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>I asked the entire 15-person staff in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Program<\/a> &#8211; most of whom have trained clients in a gym for 5+ years &#8211; what information they would share with new gym-goers:<\/b><\/p>\n<p><strong>#1) Take your time.<\/strong>\u00a0The above 6 level workout plan might take you 12+ months to move through, and that\u2019s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never <span style=\"font-weight: 400;\">even starting a gym routine<\/span>.<\/p>\n<p>Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.<\/p>\n<p><strong>Remember:<\/strong> &#8220;days and years,&#8221; not &#8220;weeks and months.&#8221;<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>#2) Do what makes you happy.<\/strong> You might have noticed above I didn\u2019t mention things like bicep curls, bench press, cardio classes, spin class, etc.<\/p>\n<p>If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don\u2019t!<\/p>\n<p>The above 6-Stage strategy combined with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\">healthy nutritional strategy<\/a> will get you 95% of the way to where you want to go.<\/p>\n<p>I promise. Nerd\u2019s honor.<\/p>\n<p><strong>#3) Write down everything you\u2019re doing <b>and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">track your progress<\/a><\/b>.<\/strong> Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.<\/p>\n<p>When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).<\/p>\n<p>Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.<\/p>\n<p><strong>#4) It\u2019s better to lift a TOO LIGHT weight than try one that\u2019s TOO HEAVY.<\/strong> You want to finish the workout saying \u201chey I could do more, this is encouraging\u201d rather than \u201cthat was too much, I hurt myself\/failed\/and I\u2019m demoralized.\u201d<\/p>\n<p><strong>#5) If you don\u2019t know, ask somebody who works there.<\/strong> If you\u2019re worried that you\u2019re using a machine incorrectly, and you\u2019re sheepish and self-conscious about it, ask somebody who works in the gym.<\/p>\n<p>Usually, there will be trainers that work there walking around the floor &#8211; ask them! That\u2019s what they\u2019re there for.<\/p>\n<p>They can help you set the safety bars and pins on the squat rack if you\u2019re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!<\/p>\n<p><strong>#6) If you want to hire a trainer for a few sessions, it might be a great investment!\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Good trainers are hard to come by<\/a>, but if you happen to like our style of doing things here at Nerd Fitness, we have our own <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 Coaching Program<\/a> that will program your workouts and help you fix your diet:<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945447 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/coach-ad-1-713x180-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>#7) Work out with what you can work with.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">If you are a member at a Planet Fitness or similar gym<\/span>: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!<\/p>\n<p>Do the best you can with what you have. Like MacGyver.<\/p>\n<p>You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you\u2019ll be that much more prepared when you do start working with barbells <span style=\"font-weight: 400;\">if you eventually <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">join a different gym<\/a><\/span>.<\/p>\n<p><strong>#8) Don\u2019t let perfect be the enemy of the good.<\/strong> Just going to the gym takes courage.<\/p>\n<ul>\n<li>Trying a machine for the first time takes courage.<\/li>\n<li>Picking up a dumbbell takes courage.<\/li>\n<li>Using the squat rack takes a lot of courage.<\/li>\n<\/ul>\n<p>Don\u2019t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It\u2019s how we all learn: like scientists trying new experiments and subtly tweaking the variables.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584389\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/bill-nye.gif\" alt=\"Act like a scientist until you get your workout routine at the gym just right. Experiment!\" width=\"306\" height=\"306\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These are our favorite tips and tricks with regards to the gym. But I\u2019d be remiss if I didn\u2019t also mention something equally important:<\/span><\/p>\n<p><strong><i>Gym <\/i><i>etiquette<\/i><i>!\u00a0<\/i><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve created another article in this gym series called \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/gym-etiquette-101\" target=\"_blank\" rel=\"noopener noreferrer\">29 Unwritten Rules to the Gym<\/a>,\u201d to make sure you don\u2019t be an accidental ass in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody\u2019s good graces!<\/span><\/p>\n<h2><b><a name=\"gym_routine\"><\/a>How to Build the Routine of Going to the Gym. <\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584363 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nervous-lego-1-713x401-1.jpg\" alt=\"This LEGO needs to relax, all his training at the gym will pay off. \" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nervous-lego-1-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nervous-lego-1-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nervous-lego-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/nervous-lego-1-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you read this far, 6000 words later, I have to imagine it means you\u2019re really interested in getting started with strength training!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first time going to a gym can be nerve-wracking and exciting, but it\u2019s the 100th, 500th, 1000th trip to the gym where results get made.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And that means you need to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">BUILD the habit correctly<\/a> for going to the gym.\u00a0<\/span><\/p>\n<p><b>It comes down to a few key things:<\/b><\/p>\n<p><b>1) Accountability! <\/b><span style=\"font-weight: 400;\">If you\u2019re new to going to the gym, it\u2019s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, <a href=\"https:\/\/www.nerdfitness.com\/blog\/motivation-youre-doing-it-wrong\/\" target=\"_blank\" rel=\"noopener noreferrer\">motivation sucks, and will fail you<\/a> when you need it most.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, instead of using motivation, cultivate discipline and accountability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make it almost impossible for you to skip the gym:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Recruit a friend to join you at the gym! You don\u2019t want to let them down, right?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prepay for a bunch of sessions with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">good personal trainer<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hire <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">an online coach<\/a> who checks in on you regularly!<\/span><\/li>\n<\/ul>\n<p><strong>2) Focus on <a href=\"https:\/\/www.nerdfitness.com\/blog\/dodge-this-how-the-matrix-can-help-you-take-control-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">hacking into the Matrix<\/a> and setting up your system!\u00a0<\/strong>Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-batcave-for-habit-change\/\" target=\"_blank\" rel=\"noopener noreferrer\">Building your Batcave<\/a>.&#8221;<\/p>\n<p><b>3) Cultivate a love of constant improvement.<\/b><span style=\"font-weight: 400;\"> Imagine this: you\u2019re no longer going to the gym <\/span><i><span style=\"font-weight: 400;\">just<\/span><\/i><span style=\"font-weight: 400;\"> to lose weight or look good.\u00a0<\/span><span style=\"font-weight: 400;\">Those things are a happy consequence of what you\u2019re really there for:<\/span><\/p>\n<p><em>Because you ACTUALLY like to work out!\u00a0<\/em><\/p>\n<p><span style=\"font-weight: 400;\">I cannot tell you how many <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching Clients<\/a> I\u2019ve seen message me and say \u201cHoly crap Steve, I don\u2019t know how it happened, but I actually LIKE working out now!\u201d<\/span><\/p>\n<p><b>Every week, you\u2019re excited to hit the gym because:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You\u2019re adding more weight to your squats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You are attempting a new personal best for the deadlift.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You\u2019re trying to <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">get your first pull-up<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You get to see your gym friend and hear how his day went.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You LOVE how you feel after the gym.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Getting there takes time and energy, but that\u2019s really when life changes and sh** gets magical with regards to your health and fitness.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are the tools we\u2019ve created to help you turn the gym into something you look forward to:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>1) <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/?ccta-origin=https%3A%2F%2Fwww.nerdfitness.com%2Fblog%2Fhow-to-build-your-own-workout-routine%2F\"><b>Our popular 1-on-1 coaching program<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> No more guesswork, no wondering if you\u2019re doing the right program, no shame or guilt. Just results that don\u2019t suck, and a plan that doesn\u2019t make you miserable.\u00a0<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tExpert accountability and support in your pocket. Learn more about our Coaching Program and App\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p style=\"padding-left: 40px;\">Try your free trial right here:<\/p>\n<p style=\"text-align: center; padding-left: 40px;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p style=\"padding-left: 40px;\"><b>3) Join the Rebellion! <\/b><span style=\"font-weight: 400;\">Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">You can join by signing up in the awesome yellow box below, and I\u2019ll send you a bunch of free guides and printable workouts, including our <strong>Strength 101<\/strong> guide!\u00a0<\/span><\/p>\n<p style=\"text-align: center; padding-left: 40px;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"1790215\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"52.147.44.84\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 23:30:03\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>PHEW!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers!\u00a0<\/span><\/p>\n<p><b>Simply leave a comment below and I\u2019ll do my best to answer it soon!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019d love to hear from you too if you found this article helpful. Which gym workout are you following?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you made it all the way to Level 6 yet!?<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: Make sure you read the other 3 articles in our gym series:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Finding the Right Gym<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/6-things-you-should-do-before-buying-a-gym-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">6 Things to Know Before Joining a Gym<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/gym-etiquette-101\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Gym Etiquette: Don&#8217;t Break these 29 Unwritten Rules!<\/span><\/a><\/li>\n<\/ul>\n<p><b>PPS: Don\u2019t forget to read our awesome <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 Series<\/a> either!<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Beginner Strength Training Routines<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How Much Weight Should I Be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Finding the Right Gym<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101:\u00a0Building Muscle Quickly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Inverted Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Overhead Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Deadlift<\/a><\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p>Photo Sources:<a href=\"https:\/\/www.flickr.com\/photos\/23950335@N07\/5513197198\" target=\"_blank\" rel=\"noopener noreferrer\">Hardcore Stormies Hit The Gym<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/32029968040\" target=\"_blank\" rel=\"noopener noreferrer\">Iron Lego<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/stormtrooper-star-wars-lego-storm-1343877\/\" target=\"_blank\" rel=\"noopener noreferrer\">stormtrooper out of line<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/23950335@N07\/6032357954\/in\/photolist-b75E9M-as6W75-9pbzs7-ac4pRC-a3PUAh-pEwAoG-4CmS95-5VM4ut-cMmSiY-cMmT8y-cLX2AC-cMmQa1-cLWF2Y-cLVATd-cMmRSb-cMmUSA-cLU6Fu-cMmVG9-cMmLM1-cMmNm7-cMmPFm-cMmKe7-cMmMjm-cMmGRj-cMmTvL-cMmHg9-cMmQzS-cMmKCh-cLVgTN-3QW3Gj\" target=\"_blank\" rel=\"noopener noreferrer\">Venting Off<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/46526633355\" target=\"_blank\" rel=\"noopener noreferrer\">Scenes from an empty lot in Brooklyn, vol 1.<\/a>, siraphol \u00a9 123RF.com, tonobalaguer \u00a9 123RF.com, Edvard Nalbantjan \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/32143814724\" target=\"_blank\" rel=\"noopener noreferrer\">Oops this doesn&#8217;t seem to be London 24th March 2017<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/jtcoleman\/3423894497\" target=\"_blank\" rel=\"noopener noreferrer\">power rack<\/a>,<\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\">6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Ultimate Beginner\u2019s Guide to the Gym!\u00a0 As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym. By the time you finish reading, you\u2019ll never have to wonder \u201cwhat should I do in the gym?\u201d I bet I [\u2026]<br \/>\nThe post 6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2802"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=2802"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2802\/revisions"}],"predecessor-version":[{"id":2913,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2802\/revisions\/2913"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2804"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=2802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=2802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=2802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}