Then take a 1-minute break then repeat that two more times. Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too. Find the right gym for your exercise routine . But, if you generally live, breathe, and sleep the gym life, then suddenly become disinterested, you’re probably overexerting yourself. It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. 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. Use them. Change your clothes at work and go immediately to your exercise destination. Learn more: Did I tell you that I’m proud of you yet? Learn more about our self-paced course and community, The Nerd Fitness Academy. Your muscles might feel sore the day after a tough training session. 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. 3) Cultivate a love of constant improvement. That is what they are there for! When you can fully extend those bicep curls, it will mean the muscles are working more and you’ll get better results. Start by waking up your muscles with a foam roller. You don’t have to tell anyone what they are, or even that you’re using them. We’ll help you with that too. But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”. Simply alternate every time you go to the gym (with a day off in between sessions). Treat Yourself Gamify your workouts by giving yourself a reward after every milestone. That’s cool. Instead, start by aiming to go once or twice a week, for twenty or thirty minutes at a time. 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… 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. Instead of asking technical questions about the best way to build his arms or lose weight or utilize the Total Gym he keeps in his garage, he wanted to know how to get motivated to work out. 1. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. And so do those people. But, if you generally live, breathe, and sleep the gym life, then suddenly become disinterested, you’re probably overexerting yourself. If you don’t know, ask somebody who works there. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what. 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. Do what makes you happy. 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. So, if we’ve 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’re not in the way. Increasing your range of motion allows you to go deeper into squats or lunges. If you’ve got regular, large weights (usually 45 lbs/20 kgs) on each side then the bar sits the proper height off the ground. Gym Etiquette: Don’t Break these 29 Unwritten Rules! 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. Sports. Fitness Bodybuilding Fitness Cardio Cross Training Gym Pilates Zumba/ Dance Yoga Boxing/Judu/Karate Target Sports Archery Billiards Darts … Stay at this stage as long as you need, until you can move on! However, that will be repaired, so don’t panic. And as we lay out in our “Strength 101: Beginner Strength Workouts” article, your muscles get broken down in the gym and then they rebuild themselves stronger over the next 48 hours. Fine! If you’re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Don’t underestimate walking! Start off at 2 days a week, then when you feel comfortable, add a third day. When you are tired, it is hard to motivate yourself to perform a tough workout. Want to continue adding dumbbells movements into your workout? Going to the gym on a regular basis can help improve your health. Really strong jacked people picking up heavy free weights so effortlessly thatÂ. More. But turning it into a game can make exercise more enjoyable and help you stick with it. Here’s how. If you want to train yourself at the gym, pick a goal that is specific first of all. Some will require minimal equipment. 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. The second thing you need to do is to note down some of the workouts that you think will suit you. 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? Entertain yourself “Fun” may not be the first word that comes to mind when you think about exercise. If somebody is at a bench nearby, ask them “is anybody using this bench?” If they say no, put your towel on the bench, your 10 lb dumbbell on it, and stand next to it. You already know many of the exercises that make great strength training. That way, while the upper body works, the lower body has time to recover. If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet! So f*** that!. Level 1 Gym Workout: Your first day in the gym. I fell even deeper in love with the sport. You’re not alone on this journey. No worries, do what you can. Using the squat rack takes a lot of courage. 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: Stand next to that bench, and make sure nobody is using it. USE THESE: THIS IS A SMITH MACHINE (bar is attached to apparatus). * Announcements: Saturday, October 31st, all classes will be cancelled due to the TSC that many of our members have been training for! Nature Sports Wildlife Exploration Horse Riding Fishing Golf Individual Sports Cycling Running Triathlon Walking Racket Sports Badminton Squash Table Tennis Tennis. Controlling your body through space (not outer space) is going to be more beneficial in the long run than strapping into a machine and moving through a set path. I promise. We don’t have to make you a gym warrior on Day 1. The gym can be a very intimidating place for newbies, but it doesn't have to be! Let’s hit the gym and explore the following: 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. The bar will be too low to the ground and mess up proper technique. Do the best you can with what you have. You can also use equipment like lighter weights, resistance bands, dumbbells, or slider disks. Working out has become more complicated than ever with all the information overload. Track your progress. 2. Barbell training will change your life like it has changed mine. AVOID THESE: Note: if you are training in a hotel gym, an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack! Welcome to the Ultimate Beginner’s Guide to the Gym!Â. The Stretching 9. If you want to train Special Forces-style, focus below the waist, advises Toonen, particularly the muscles you can’t see in the mirror: glutes, hamstrings, calves. I really am, I promise. Actually, it’s power lies in having an end line that keeps you on track. 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. Also, this type of training is better at burning calories even when the body is resting. And never skip cardio! There’s something powerful about old-school strength training with exercises like the back squat and the deadlift. And I will get you there. How to keep yourself motivated to train?-Do workouts that you actually enjoy doing-. But I’d be remiss if I didn’t also mention something equally important: We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym.Â. If you are already comfortable with a steady routine you should definitely be proud of it. Yes, You Heard That Right!! She now works on things like gymnastic training and handstands and deadlifts and squats! So, for example, the moves above would a full workout session. Personal Training; Recipes; Weight & Fat Loss; Related Posts; Fun Fitness Events in London (2020) London Parks with Outdoor Gym Equipment. Get more comfortable with this quick guide to working out at the gym. *Don’t miss out on our handy tips and tricks! Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. 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. Now, if you CAN work up the courage to walk through the door, you’ll be faced with the following: If you struggle with self-confidence, or you don’t love how you look, you might assume that everybody around you will be judging you the whole time and don’t want to subject yourself to this torture. Put them in the circuit after your other movements! Jumping Jacks 7. Test: Grab a yoga or gym mat and lie face down. “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. 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. If you’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 1-on-1 Coaching Program! I bet I also make you laugh once or twice with bad jokes or perfect gifs. These are our favorite tips and tricks with regards to the gym. So, here in Level 6, we’re going to turn you into a full Gym Class Hero. Not only will developing a routine make it easier to get yourself to the gym and keep... 2. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc. Get the details here: NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence! 11 Ways to Motivate Yourself to Go to the Gym 1. Remember, by training your brain to do something new repeatedly, you are actually changing yourself permanently. All Rights Reserved. It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. You want to exercise on your off days too? Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious. In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…. So, we say it’s time for some strength training. Sure, we help beginners get started with strength training. How To Stick To Your Fitness Resolutions. DRESS FOR A WORKOUT, EVEN IF YOU’RE NOT FEELING UP TO IT.. Holding Yourself Accountable 1. This is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. Not all physical activity will need this, but you may want to consider what equipment you need to best meet your goal. "Or better yet, treat yourself to a massage or facial every time you complete five workouts in one week." In our fast-paced, always-on lives, an hour of digital reprieve is more than welcome—it's desired. Level 4 Gym Workout: Dumbbell Division C: Training with dumbbells opens up infinite possibilities. Do 15 squats followed by 15 push-ups. There are many different ways to do that but why not take advantage of the best workout apps of our era? And if you ... "Most of the time, I'm telling [the people I train] to drop their phone in a bucket at the front of the gym," says Feigin. so we need to get OUT of our heads and get moving! You are now a gym “regular” and I salute you! If you’re a solo gym-goer then your best bet is to increase your focus during your workouts. Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness. Your back should be parallel to the floor and your core tight. Intervals are when you … Building muscle doesn’t require a gym membership. It’s a positive move for anyone, but most of us would do well to temper our New … If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more! Vary your workout. There are a lot of great and practical ways to create resistance for your muscles. Get more comfortable with this quick guide to working out at the gym. Start with defining exactly what you want to achieve, whether it is appearance related or performing a difficult pyramid workout. 3) Join the Rebellion! 11. We’re all unique snowflakes! MAKE A COMMITMENT WITH A FRIEND.. If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Mistake No.3: “I forgot my I like Monday-Wednesday-Friday workout plans. Go full YOLO and try to figure these things out on your own. 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. Cause hey, you don't want to be the one to call every time, do you? How to Train yourself as your Own Personal Trainer at Gym 1. Learn how our coaching program is changing lives: Get on the treadmill and start it up, based on the staff’s instructions. *Don’t have enough mobility to pat yourself on the back? If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up. Here’s your new Level 4 Gym Workout Circuit: Dumbbell Division A. Sadly, we’re all human, and that means we’re hardwired to overestimate the importance of things that apply right now. I know you’re smart – you’re reading NERD Fitness. 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: Can’t get through it all? Pro tip (also works outside of the gym): pretend like you’re confident – even if you’re dying inside – walk with purpose, and nobody will question why you’re doing what you’re doing. Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you! Go for it! When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!). 6. 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!”. Rachit Dua Updated: Sep 27, 2016, 12:43 IST . How To Keep Yourself Motivated. Not confident at the gym? Try to work up to going to the gym 3 times per week. Level 5 Gym Workout: Barbell Battalion A: (See Level 4 for explanations on the Dumbbell deadlifts and rows), Congrats! These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine! Terms and Conditions   |   Privacy Policy. Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. How to Keep Yourself Clean and Healthy While at the Gym. Grab a pair of dumbbells now, push your hips back and bow forward like you’re being polite. Or, you’re like one of those novelty “drinking birds.”. As your fitness abilities increase, you will be able to challenge yourself more. And that’s only if you can get yourself to use 20 Seconds of Courage (A Nerd Fitness rallying cry) to walk in the door! By paying close attention to your improvements over time, you will be excited to get in the gym... 3. Keeping track of everything is one of the easiest and most important ways to make progress. But we also help seasoned gym goers take their training more seriously, and even help some folks start competing in powerlifting competitions.Â. Not sure what to do for warm-up movements? 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, and another to keep them there. But if you want to try working out on your own – either because you like a challenge or because you want the freedom of doing your own thing – we have all the tips for you. There are a ton of different options for what to do and where to go. Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app: Okay, time to start working out. Prep your muscles before you start. Instead, do the following to start your deadlifts at proper height: 1) Use blocks to adjust the barbell starting height: 2) Use the safety bars in a squat rack to set the height of the bar correctly! Push Ups 4. Consider joining a gym. I fell even deeper in love with the sport. Note: You might need to also change into gym clothes if you’re coming from work. You might feel you can work harder at the gym but aren't sure how to go about it. The best way to make sure you’re actually giving it 100% is to work with a coach, trainer, or motivated workout buddy. Training for a race or special event can push you to get out of bed in the morning and get moving. Try practicing for 5 minutes at the start of each workout! 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 Because if you constantly break down muscle without a recovery period, you will never give the muscle fibers a chance to repair and you’ll be fatigued all the time. Get the full details here: Go grab a coffee from the lobby, sit down and read a book. And if you're really pressed for time, learn the 60 Ways to Buy An Extra 60 Minutes Every Day. The power of setting a goal for yourself is not in reaching it. LEVEL 2 MISSION: Do your Level 1 stretches, then spend 15 minutes walking, and then you are free to go home. But when you have to train yourself at the gym and stay on that cardio grind every day, you might need some help. You’ll be on a great path to building a healthy, antifragile, resilient body. We have tons of 1-on-1 coaching clients who have gotten in GREAT shape without ever picking up a weight. That is a great benefit if you’re trying to lose weight or maintain it. Walking Lunges 3. You go to the gym TO get in shape. I always come back to the gym with a new vigor and desire to train. Want to do some planks? After a few weeks, I was able to get up earlier and earlier without hesitation. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. here is what you have all been waiting for...my workout /fitness routine. Going to the gym is the habit I want you to build, so this is a great start. Recruit a friend to join you at the gym! It’s an AMAZING exercise that you’ll need to master if you’re going to. Ask for a tour if you need to know where things are! Some stretches and sightseeing will be good enough. You'll find yourself hitting the gym more and more until one day, hey, look at that—you just did a Spartan. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community. Make your push-up variation a little harder over time. Remember you have just as much a right as everybody else to use the free weights. It is amazing how much a week away from the gym will do for your motivation and level of intensity. Learn how to motivate yourself to work out with these ten tips from Stew Smith. 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. 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. The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made. The classic long runs seen on Rocky are not actually great training for boxing. I started taking lessons right away, and quickly learned all my hooks, jabs, and undercuts. Like suppose you want to work on your chest area, you can note down … You want to exercise on your off days too? Try practicing for 5 minutes at the start of each workout! Warm Up Yourself 2. Write down what you do so that you know what to do next time. 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. And then I want you to find a squat rack: THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to apparatus). Follow these simple steps to create the ultimate fat-torching routine. It gets you moving and out of your head! 1. We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level: Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout. If you just did the above mini-workout for a month, you’d be off to a great start! Keep a distance of about 6 feet (2 meters) from others if the COVID-19 virus is spreading in your community, especially if you have a higher risk of serious illness. Attempt 1 set of a 5 barbell squats with JUST the bar (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). FULL BODY AT THE GYM . dumbbell. 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.”. Throw in or replace another exercise! 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. To recap, or if you skipped Steps 1-3 (I’m only slightly offended), here’s how to properly do: Remember, everybody started somewhere, and we’re just working on getting you comfortable being in the free weight section. There are all manner of different types of gym– some of which are at the high end of the scale where membership will come at a premium and some that allow you to pay per visit. (Try this gentle strength training workout for getting back into the gym.) A five-minute warm-up is all it takes when you are just starting to train yourself at the gym. I love the gym, and consider the choice to make it a… Learn how to build a fat-burning circuit training workout that mixes cardio and weights and has you in and out of the gym in 30 minutes. Simply leave a comment below and I’ll do my best to answer it soon!  Â. I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym goers: Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay!