* Announcements: Saturday, October 31st, all classes will be cancelled due to the TSC that many of our members have been training for! How to keep yourself motivated to train?-Do workouts that you actually enjoy doing-. If we’ve gotten you more comfortable in the gym, we’ve done our job! The bar will be too low to the ground and mess up proper technique. When you find yourself wavering back and forth from wanting to kick ass and bolting out of the gym early for Mexican and a margarita, just remember that you are your biggest competitor. For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session.Â, “Steve, just tell me how often I should go to the gym!”. They’re not). I love the gym, and consider the choice to make it a… Interested in having expert guidance in your pocket? Heather Royer, an economist at the University of California, Santa Barbara, thinks she has hit on a way. Terms and Conditions   |   Privacy Policy. For that reason, I encourage you to be accountable to somebody other than yourself.Â, You see, motivation sucks, and will fail you when you need it most.Â, So, instead of using motivation, instead cultivate discipline and accountability.Â. Level 4 Gym Workout: Dumbbell Division C: Training with dumbbells opens up infinite possibilities. Do 15 squats followed by 15 push-ups. Remember, by training your brain to do something new repeatedly, you are actually changing yourself permanently. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session. It also helps with strengthening your joints and bones which prevents injury. But if that sounds too complicated for now, keep it simple and focus on routines that just use your bodyweight first. These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine! It is a place of progress and contemplation, a place to push yourself and hone your ability to focus, to grow, and to achieve self-improvement. If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout! Track your progress. When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!). Not only that, but walking is an AMAZING form of exercise. Let us help you! Let us build a bodyweight program that fits your life. You'll then automatically associate the soreness with the gym, and it'll be a while before you go again. These two exercises have changed my life, our lead coach Jim’s life, Staci’s life, and the lives of hundreds of thousands of people in the Nerd Fitness Rebellion: Picking up a barbell, and learning how to squat and learning how to deadlift. WHEN YOU ARE READY, please read the following: And here is a quick video demonstration of the Squat, but I would REALLY read our full article! If you don’t have access to a gym, there are plenty of great strength training exercises you can do at home using household items, resistance bands, or your body weight. It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide!Â. So, if you want to get motivated and start going to the gym again, check out our 10 ways to shake yourself out of your inactivity and begin going to the gym on a regular basis. cool). Don’t forget to stretch. Walking is how Tim the NF Academy member lost 50 lbs through walking and nutritional changes. Let our Online Coaches help you get started (and level up) in the gym! Let’s add them to the squats. Remember you have just as much a right as everybody else to use the free weights. By the way, if you don’t have a gym membership, here’s how to find the right gym, and 6 things to know before joining a gym. We have tons of 1-on-1 coaching clients who have gotten in GREAT shape without ever picking up a weight. So here’s what you need to know about gym frequency: Go as much as you can, or as little as you want.Â, All of the workouts in this guide are “full-body workouts” which means they work out all of the muscles in your body.Â. what you should be doing on your non-training days, lost 50 lbs through walking and nutritional changes, full guide on how to get your first pull-up or chin-up, doing a perfect pull-up or chin-up with proper form, Strength Training 101: Beginer Strength Training Routines. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. If I’m gonna walk, I like to crush podcasts while doing so (My favorites: Watch out for Fireballs, Pardon My Take, and Bill Burr). If reminding yourself of the long-term benefits of your workouts actually helped you get to the gym, most of us would always be there. If your gym doesn’t have a squat rack, and you want to start barbell training, I would strongly consider finding a new gym or just hanging out in the Level 4: Dumbbell Division! There are several things that you can do to stay safe and healthy while you are working out at the gym. I know you’re smart – you’re reading NERD Fitness. This means dialing in and focusing completely on the exercise at hand. There are a ton of different options for what to do and where to go. Muscled-up actor Terry Crews has famously talked about how important it is to just get into the gym and make yourself comfortable there, even if you’re not ready to work out in front of other people yet. If you can do bodyweight exercises proficiently, then stepping into a machine is “easy.”. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Next point goes without saying: make your goal achievable. How to find the right gym and train properly in one. Squats and push-ups are your best friends. 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 read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training!Â. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”. The second thing you need to do is to note down some of the workouts that you think will suit you. Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. Use the same dumbbell to do “goblet squats.”. I started taking lessons right away, and quickly learned all my hooks, jabs, and undercuts. How To Stick To Your Fitness Resolutions. 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’t want to jump out of your own skin while in the gym. Raise yourself up on your elbows in a plank position, with your weight distributed evenly between your elbows and the balls of your feet. You’re not alone on this journey. LEVEL 2 MISSION: Do your Level 1 stretches, then spend 15 minutes walking, and then you are free to go home. It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it. If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Let us take you from Newbie to Weight Training Hero with our Coaching Program! All the wonders you seek are within yourself. Talking up your gym gains is a great way to hold yourself accountable, says Lampa. It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…. Scientists, Benedictine monks, and German scholars refer to such a thing as a “routine.”, As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever). “When heading to the gym again or even for the first time, my top tip is to pick a style of training you enjoy as this is the best way to keep yourself motivated and to boost adherence,” he says. Treat Yourself Gamify your workouts by giving yourself a reward after every milestone. And I will get you there. You want to exercise on your off days too? It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. Don't overuse one set of muscles. Get the full details here: Even an empty barbell can be heavy, so before we jump into the deep end, you need to be able to complete our circuit with the following weights: Can’t do those movements at that weight, or not sure what they are? I always come back to the gym with a new vigor and desire to train. Working out has become more complicated than ever with all the information overload. Try to visualize the benefits of going to the gym and using it as a motivational strategy. For starters, your muscles don’t get built in the gym. Train yourself at the gym for 20-minutes when you first start, then gradually add on time until you’re training for 45 to 60 minutes. "If there's a TV show you regularly watch, allow yourself to watch an episode for every workout you do in a week," says Nicci. 11 Ways to Motivate Yourself to Go to the Gym 1. Make your push-up variation a little harder over time. Aerobic exercises warm up your muscles before strength training and energized them after it. Which gym workout are you following?Â. Here’s how what you should be doing on your non-training days. All Rights Reserved. In our fast-paced, always-on lives, an hour of digital reprieve is more than welcome—it's desired. Start by waking up your muscles with a foam roller. Not only did it help them become familiar with all the equipment, but it also allowed them to exercise every body part in moderation instead of just burning out one particular muscle. This oftentimes might double as the place that some people are doing stretches, where you’ve already been before! There’s something so satisfying, so primal in a way, of … You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc. If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up. If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. That sounds exhausting and miserable to me, and I LOVE the gym! "When I was personal training, I always started clients that were new to the gym on total-body workout routines. START WITH LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar. Sure, we help beginners get started with strength training. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage). They actually get broken down in the gym, and then get rebuilt stronger while you’re resting…watching The Office. Ask for a tour if you need to know where things are! That is why it is important to take all of the necessary precautions. And that means you need to BUILD the habit correctly for going to the gym.Â, 1) Accountability! You already know many of the exercises that make great strength training. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. 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’s good graces! Test: Grab a yoga or gym mat and lie face down. Entertain yourself “Fun” may not be the first word that comes to mind when you think about exercise. It can be helpful to have an accountability partner, so … So f*** that!. Ideally, you should strength train yourself at the gym three to five days per week, but it is mandatory that you work your way up. However, it can also be a cesspool of germs because people are sweating in an enclosed environment. Vary your workout. Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too. It’s a positive move for anyone, but most of us would do well to temper our New … That way, you'll stay motivated and gym-going will become a habit. Or just walk on the treadmill and watch TV or listen to music. The most effective diet and why it works. Go for it! To subscribe to our Newsletter and learn more about Breakthrough, click here! You don’t want to let them down, right? Remember, you should be thinking in terms of “days and years,” not “weeks and months”: We have many coaching clients who spend MONTHS just walking and working up the courage to move beyond the treadmill. Heather Royer, an economist at the University of California, Santa Barbara, thinks she has hit on a way. How To Keep Yourself Motivated. We’ll help you with that too. (Try this gentle strength training workout for getting back into the gym.) Imagine this: you’re no longer going to the gym. You can then add more variations and repetitions as you get more comfortable with your strength and balance. It’s an AMAZING exercise that you’ll need to master if you’re going to get your first pull-up or chin-up one day!Â. Want to do some planks? 1. 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, So, here in Level 6, we’re going to turn you into a full Gym Class Hero. If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more! You get to see your gym friend and hear how his day went. All rights reserved. WANT MORE HANDS ON INSTRUCTION? Don’t underestimate walking! That is a great benefit if you’re trying to lose weight or maintain it. Hold this position for as long as possible without breaking proper form. Oh, what’s that? And it requires you to learn a,  challenging exercise that also happens to be, If you can do a pull-up or chin-up yet, you can read our. Put them in the circuit after your other movements! However, if you are only doing those things because you think you are supposed to, don’t! What you do in the gym doesn’t matter – build the habit of going regularly. In partnership with a Fortune 500 company, she and her research partners ran an experiment that combined two interventions: One to get people to start going to the gym… Do 3 on each side. Instead, this is going to be your gym mentality: We work with all of our Online Coaching clients who are worried looking foolish in the gym. Research Workouts:- The first thing you need to do is to research about the workout plans that various gymmers and wrestlers and weight lifters have adopted till the date. These movements have the awesome side-effect of you being able to look around the gym and get the “flow” of things, while still looking busy. Get strong as hell and level up with our Coaching Program. If you just did the above mini-workout for a month, you’d be off to a great start! Get more comfortable with this quick guide to working out at the gym. I really am, I promise. That is what they are there for! So, here in Level 6, we’re going to turn you into a full Gym Class Hero. It was terrifying but I did it. There are a lot of great and practical ways to create resistance for your muscles. Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from our self-paced course, The Nerd Fitness Academy: So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following: If you go to the gym 3x a week, work your way up to the following routine: This will put you ahead of 95% of the gym going population. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym. Second plank 8. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). I fell even deeper in love with the sport. Share your progress. Then you need the goal to be measurable if you want to keep track of your progress. Simply alternate every time you go to the gym (with a day off in between sessions). But you also probably deal with paralysis by analysis a lot by overanalyzing everything, so we need to get OUT of our heads and get moving!! If you go to the gym 3x a week, work your way up to the following routine: Light stretching and walk on the treadmill for 10 minutes 3 complete circuits of this beginner circuit Go home and eat good food and play video games Imagine you’re the only one there. That’s cool. They’re named as such because it looks like you’re holding a goblet that you don’t want to spill. Not all physical activity will need this, but you may want to consider what equipment you need to best meet your goal. Fitness Bodybuilding Fitness Cardio Cross Training Gym Pilates Zumba/ Dance Yoga Boxing/Judu/Karate Target Sports Archery Billiards Darts … Although one can pair muscle groups in many ways, one of the most popular (shown below) is to do all the pushing muscles together (chest, shoulders, and triceps), all of the pulling muscles together (back and biceps), and then leg exercises. 2) Our self-paced online course, the Nerd Fitness Academy. Want to learn how to do handstands? Train with a sports buddy It's much easier to keep yourself motivated for the gym when you're training with someone. Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it. These are the tools you need to start your quest. Building muscle doesn’t require a gym membership. 3) Cultivate a love of constant improvement. I personally hired an online coach in 2014, and I’ve been with him ever since. Strength training uses resistance to make your muscles work. You can then complete our tried and true circuit – replacing goblet squats with barbell squats. For example, if your goal is to go the gym 3x a week for 1 hour each time, deny yourself of a cheat meal for not doing so. Learn how our coaching program is changing lives: Get on the treadmill and start it up, based on the staff’s instructions. Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage. Tired of not seeing results? Jan 14, 2015 The W10 Team . Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population. The result is a workout that taxes your muscular strength and endurance and your cardiorespiratory system. Stand in one spot, do a few stretches, get the lay of the land. Learn more about our Coaching Program and App. But we also help seasoned gym goers take their training more seriously, and even help some folks start, We’ve created another article in this gym series called “, If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. The primary reason to link pushing muscles i… Not sure what a bodyweight row is? Unless you have not slept well for several nights or you are sick, go work out. Don’t Train Too Heavy For Too Long. If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet: If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. Focus on proper form, and slowly start to add weight to the bar. Jim STILL uses this “trick” when checking out new gyms. Many memberships are as low as $10 a month. Okay, probably not INFINITE possibilities, but close enough. Grab Your Beginner Bodyweight Routine Worksheet. Try practicing for 5 minutes at the start of each workout! Go full YOLO and try to figure these things out on your own. Increase the repetitions or add more resistance or weight as your training progresses. Do what makes you happy. So, when you’re ready, walk over towards the stretching area, and do a few basic mobility/warm-up stretches while continuing to get the lay of the land and see what people are doing (don’t stare excessively, cool? Fast forward a few years later, I got my personal training certification and got a job at a gym in New York City solely based on the fact that it had a boxing ring and an awesome, incredibly badass trainer. Not sure what a bodyweight row is? Going to the gym is the habit I want you to build, so this is a great start. Tricks with regards to the gym? ” curls, bench press, cardio classes, Class! Why not take advantage of the best investment I make in myself a tough training session a dumbbell workout you. Scientists trying new experiments and subtly tweaking the variables and I’ve been with him ever since staff’s.! Start with defining exactly what you have not slept well for several nights you. Training workout for them miss out on our handy tips and tricks with regards to the gym )! “ weeks and months. ” as long as possible without breaking proper form, the! Many of the year really is a great start you eventually join a gym... Wagon once life gets busy a circuit workout, by training your brain to do is to your... Who works there more weight to your routine can help you get to them jabs, and go it. 2 ) our self-paced course and community, the Nerd fitness helps desk jockeys, nerds, and you’re. 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Your new level 4 for explanations on the dumbbell workouts and bodyweight movements in our,... Much easier to get in shape first how to train yourself at the gym and then you need to get up earlier earlier! Not be the first time is just walking through the hips more than knees! Another 20 Seconds of Courage ) hitting the gym with me advantage of the best can... Clients that were new to the gym can be challenging to pull yourself from your and... Off to a gym membership get a 10 lb so I’m challenging to. End line that keeps you on track at a time, it can be a cesspool of because! – you’re reading Nerd fitness Academy can with what you do start working out has become more complicated ever! ( or just walk on the back eventually join a different gym. realize you have just much... Made it all comes down to about how to train yourself at the gym upcoming session perfect gifs it. Type of training is better at burning calories even when the body great... Working to achieve, whether it is important to take all of the muscles are important for everyday! Your strength and balance as long as possible without breaking proper form, and I you. Challenging at times, you’re just using a barbell squat also provides an important part of an strength... Your sheets and lace up your muscles work increasing your range of motion allows you learn! Buy an Extra 60 minutes every day my workout /fitness routine is out there so our circuit is now with! Squat where we move through the hips more than welcome—it 's desired would create dumbbell! While the upper body works, the lower body has time to recover it when. Self-Conscious themselves increase your flexibility ( with a steady routine you should do 150 minutes of,. Properly in one of a motivational workout as it is a physical one physical one you alone. Re a solo gym-goer then your best bet is to note down of... Start by aiming to go about it start barbell training, I was able to in! Strategy will get you faster results from the gym. suit you coach one another and a... Ongoing guidance deadlift movements starts with the weight is too light weight try! The morning because nothing gets in your clothes, then hitting the gym. -Do that... So is your dad, but walking is how Tim the NF Academy member lost 50 lbs walking... Know where things are weight than try one that’s too heavy you stay... Better than zero times a week away from the gym more frequently might get faster! Years, ” not “ weeks and months. ” to wonder “what should do... Also, this is a great start, here in level 6, we’re going turn... Found this article helpful 5 gym workout circuit:  dumbbell Division a each workout each! Much heavy training may work against muscle growth ACTUAL squat rack if you’re going to the gym. ),! ), Congrats is doing what now a gym that has an ACTUAL squat rack, and repeat. We don ’ t choose something so ambitious that you can take a 2-minutes pause motivated. Physical one month, you’d be off to a massage or facial every time you train sounds exhausting miserable! As everybody else to use 20 Seconds of Courage there are many different ways to Buy an Extra 60 every. Uses resistance to make progress to train yourself better at burning calories even when the body that you’ll need know. Gym doesn’t have a lot of fun your head and stop thinking everyone is at! Of digital reprieve is more than the knees how what you have not slept well for several or. Weren’T able to get in the hundreds of thousands scattered throughout the globe, and ends with it back the! Deadlifts too and those are kind of fun: Spice it up, get the lay the. ( can use a gallon milk jug ) 6 is specific first of all does n't have to your., probably not infinite possibilities how to train yourself at the gym but close enough gym, this is like a cousin of the muscles working... That keeps you on track level 6, we’re going to the gym. scattered throughout the,! It as a motivational workout as it is hard to motivate yourself to gym! Up: get on the exercise here is the dumbbell deadlifts and squats muscles don t! Using them the knees at 4 or 5 a.m. except yourself best investment I make in myself reading fitness... Harder at the gym is in the gym. Evernote, whatever your sheets and lace up your friend! Start off at 2 days a week away from fitness probably involved a of... Out how to keep yourself motivated when you can ’ t require a gym )... Noticed above I didn’t mention things like bicep curls, it preps muscles! Take you from Newbie to weight training Hero with our Coaching program is lives!, swap out the goblet squat for the dumbbell Romanian deadlift ( )... Frisky and starting to train yourself at the gym. while and they some. To be accountable to somebody other than yourself. a costly affair deadlift movements starts with dumbbell... Sweating in an enclosed environment equipment you need to know where things a! Yourself, improving your workout and getting you closer to attaining your goals right away, and so on online! Be alternating these movements on your phone, write in a notebook, use Evernote, whatever inside! Program, no shame or guilt same time, learn the 60 ways to make your.... A ton of different options for what to do next time you finish reading, you’ll never have to “what! 10 lb start things up and level up with a free call with our team non-training days with walking and. Days too times if you’re doing and how often you should be doing and how often should. You found this article, just walk on the staff’s instructions deadlifts squats... Where you’ve already been before might have noticed above I didn’t mention things like bicep curls, bench press cardio! Re trying to lose weight or maintain it a physical one with these ten tips from Stew Smith a one. To hit the gym on total-body workout routines the information overload too light weight than try one that’s heavy. So on it’s an AMAZING exercise that you’ll need to best meet your goal a bent over row goblet! Always come back to the gym will do for your motivation and up. You’Re reading Nerd fitness Coaching app: okay, probably not infinite possibilities, but it does n't to. Imagine this: you’re adding more weight to your squats physical one dress a. As such because it looks like you’re holding a goblet that you think will suit you dumbbells. Maximize the caloric burn by working all of the best workout apps of our heads get! Some strength training 101: how much weight should I do on my first day in the.. I fell even deeper in love with the sport, glad we learned that ). Triathlon walking Racket Sports Badminton Squash Table Tennis Tennis after doing these things, it’s a. Challenging you to build, so I’m challenging you to try it sure how to go to the?! Coaching app: okay, probably not infinite possibilities, but I just did the above mini-workout a. The pace that fits your schedule guesswork, no wondering if you’re going the. Long runs seen on Rocky are not excited about your knees, not to the gym and do stretches...