If you are going to start using a gym, here are some truths you need to know: Sure, you can say “people are mean, the gym is scary, I just won’t show up.” But then, the terrorists win. Objectives. Abs can actually be done on any of these days. Just going to the gym takes courage. What you do in the gym doesn’t matter – build the habit of going regularly. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. We’re going to add a 1-arm dumbbell row to our circuit above: That’s it! 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. Read our article on bodyweight rows, and also watch our quick video demonstration here of Staci doing them: Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. Nature Sports Wildlife Exploration Horse Riding Fishing Golf Individual Sports Cycling Running Triathlon Walking Racket Sports Badminton Squash Table Tennis Tennis. "When I was personal training, I always started clients that were new to the gym on total-body workout routines. That’s cool. 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! 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! They’re not). Start to realize you have just as much of a right to be there as anybody else. Come to the gym with me so you can shut up about it.” What you should say instead: “Babe…you know I think you’re gorgeous no matter what, but I want YOU to feel that way about yourself, too. It’s time to wander into the place that strikes fear in the heart of most gym goers: DO NOT FORGET THIS: If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have just as much of a right to be in the free weight section as anybody else. Here’s your new Level 4 Gym Workout Circuit: Dumbbell Division A. She now works on things like gymnastic training and handstands and deadlifts and squats! 5 Tips That Will Help You Train Yourself Better At The Gym. A bullseye to aim at. 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. That is why is at this point one must look to incorporate exercises that improve posture, develop core … Try to visualize the benefits of going to the gym and using it as a motivational strategy. You’re not alone on this journey. Focus on proper form, and slowly start to add weight to the bar. Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift. 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. 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. A proper warm-up is an important part of an effective strength workout. You want to exercise on your off days too? You can also use equipment like lighter weights, resistance bands, dumbbells, or slider disks. They’re named as such because it looks like you’re holding a goblet that you don’t want to spill. 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! You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! Gym Rat No More: 18 At-Home Exercises to Build Muscle. (Whew, glad we learned that!). We don’t have to make you a gym warrior on Day 1. In our fast-paced, always-on lives, an hour of digital reprieve is more than welcome—it's desired. Everything you need to know about getting strong. Read this first. We do video form checks and provide ongoing guidance! Talking up your gym gains is a great way to hold yourself accountable, says Lampa. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). Increasing your range of motion allows you to go deeper into squats or lunges. If the weight is too light, use heavier dumbbells the next time you train. Not family, not partners, not work, not chores. 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! Want to continue adding dumbbells movements into your workout? 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. There are several things that you can do to stay safe and healthy while you are working out at the gym. Here’s Staci demonstrating a proper barbell Romanian deadlift from our Nerd Fitness Academy course: Once you’ve started doing these two movements in your routine, your two alternating gym days will look like this. The gym can be a very intimidating place for newbies, but it doesn't have to be! Write down everything you’re doing and track your progress. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for: I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”, Every week, you’re excited to hit the gym because:Â. The primary reason to link pushing muscles i… Going to the gym is the habit I want you to build, so this is a great start. After a few weeks, I was able to get up earlier and earlier without hesitation. Learn more about our Coaching Program! If you have a great program to follow, you can get in incredible shape with just a set of dumbbells. 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. If you want to train your brain and develop optimal cognitive abilities, then you’ve got to have meaningful relationships in your life. Sitemap, Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Dunja is a premium personal trainer committed to h, We understand the effort it takes for a consistent, Voja is a top-class certified Level 3 personal tra, Aly is a level 3 certified personal trainer, with, Kate is a certified personal trainer and nutrition, Internationally certified, with a university degre. A five-minute warm-up is all it takes when you are just starting to train yourself at the gym. How to Train yourself as your Own Personal Trainer at Gym 1. How To Keep Yourself Motivated. Sadly, we’re all human, and that means we’re hardwired to overestimate the importance of things that apply right now. Share your progress. However, if you are only doing those things because you think you are supposed to, don’t! How I make myself go to the gym, even when I don’t want to. Even … If we’ve gotten you more comfortable in the gym, we’ve done our job! Get ready to become your own trainer and elevate your workouts to the next level. It’s more confusing than it actually is if you see how much information is out there. Not sure what a bodyweight row is? Maybe you listen to Harry Potter on Audible. So, for your first 10-15 minutes, just walk. Some stretches and sightseeing will be good enough. Let us create a dumbbell workout for you that’s ACTUALLY fun! If you haven’t already done so, ask somebody at the front desk the following: If you’re able to get a personal tour, great! 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. I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine. Training for a race or special event can push you to get out of bed in the morning and get moving. Lunges to replace the squats or deadlifts one day? Some facilities have lighter plates at that same large diameter. Holding Yourself Accountable 1. I’d love to hear from you too if you found this article helpful. Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things. So now you’re thinking: “Steve, I did a barbell squat. It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables. Now that we got THAT out of the way, are we ready!? That is a great benefit if you’re trying to lose weight or maintain it. Just one dumbbell exercise! Boom! Develop a consistent routine. Like suppose you want to work on your chest area, you can note down … Simply leave a comment below and I’ll do my best to answer it soon! That’s what they’re there for! Further progression as you gain experience allows you to do more volume for each muscle group, enabling you to train the entire body over the course of three days, not two. The classic long runs seen on Rocky are not actually great training for boxing. “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”. After each section, you can take a 2-minutes pause. Fine! A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. 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! There are many different ways to do that but why not take advantage of the best workout apps of our era? We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program. 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). It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it. 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? If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. It can be helpful to have an accountability partner, so … 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. You can then add more variations and repetitions as you get more comfortable with your strength and balance. 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. Start by waking up your muscles with a foam roller. I always come back to the gym with a new vigor and desire to train. If you do that, you’ve already gone farther than 74% of the population (a totally made up statistic that I’m using to prove my point), so give yourself a pat on the back.*. 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. This is like a cousin of the bodyweight squat where we move through the hips more than the knees. 1. Spend Time With Your Loved Ones. *Don’t have enough mobility to pat yourself on the back? The bar will be too low to the ground and mess up proper technique. Not confident at the gym? Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. Learn how our coaching program is changing lives: Get on the treadmill and start it up, based on the staff’s instructions. Test: Grab a yoga or gym mat and lie face down. Cross-train. If you are lifting less weight (or just using the bar to start off) then DON’T do the deadlift from the ground. Do interval training 2-3 times a week. If you want to train yourself at the gym, pick a goal that is specific first of all. so we need to get OUT of our heads and get moving! As your fitness abilities increase, you will be able to challenge yourself more. 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 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. What happens when you strength train is microscopic damage to the tissue caused by weight lifting. Warm up: Get yourself warmed up by doing a brisk 5- to 10-minute walk. Go back to the Level 4 Gym Workout. If you just did the above mini-workout for a month, you’d be off to a great start! 6. Develop confidence at the treadmill with just walking. Entertain yourself “Fun” may not be the first word that comes to mind when you think about exercise. 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. Entertain yourself “Fun” may not be the first word that comes to mind when you think about exercise. Want to learn how to do handstands? You already know many of the exercises that make great strength training. If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up. Interested in having expert guidance in your pocket? Complete this workout at home, no equipment required, Avoid the common mistakes everybody makes when doing bodyweight exercises, Learn how to finally get your first pull-up, “Hey I’m new here, could I get a tour of the gym?”, “Excuse me, today’s my first day, can you point me in the direction of a place I can stretch?”, “Can you help me work the treadmill?”, Warm up on the treadmill with a 10 minute walk, Find a place where you can do bodyweight movements out of the way, Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you, 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, 10 goblet squats OR 10 dumbbell Romanian deadlifts, 10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells), 10 dumbbell rows with each arm  – at least a 20 lb dumbbell, 10 barbell squats or 10 dumbbell Romanian deadlifts, 10 barbell Romanian deadlifts/regular deadlifts. It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. Stand in one spot, do a few stretches, get the lay of the land. But if that sounds too complicated for now, keep it simple and focus on routines that just use your bodyweight first. Your gym workout is only as good as the effort you put into it. That is what they are there for! 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. You’re using barbells! If you haven’t already read Team NF’s lead female trainer Staci’s transformation story of how she went from barely being able to lift a 10 lb dumbbell to now deadlifting 425 lbs, it’s a really inspiring story!Â, Speaking of Staci, let’s move on to her favorite exercise (and mine! 3) Cultivate a love of constant improvement. Think of the … 11 Ways to Motivate Yourself to Go to the Gym 1. © 2021 Nerd Fitness. The deadlift movements starts with the weight on the ground, and ends with it back on the ground. These muscles are important for basic everyday movement, as well as keeping your spine erect when at your desk. I fell even deeper in love with the sport. Sports. I love the gym, and consider the choice to make it a… If you’re feeling uncomfortable in your clothes, then why don’t you start coming to the gym with me? Pick a practical goal that is also fun. If you don’t know, ask the front desk or find a trainer! MAKE A COMMITMENT WITH A FRIEND.. 3) Join the Rebellion! Do 3 on each side. Your muscles might feel sore the day after a tough training session. So, here in Level 6, we’re going to turn you into a full Gym Class Hero. Option #1: Write the check to your friend/spouse and tell them to keep the money if in 3 months you don’t achieve your goal. Do this circuit once, and then repeat two more times if you’re feeling good. These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine! Stay at this stage as long as you need, until you can move on! You don’t want to let them down, right? Waking up to hit the gym is as much of a motivational workout as it is a physical one. How to keep yourself motivated to train?-Do workouts that you actually enjoy doing-. Everybody else will applaud you for trying and being there.  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! I fell even deeper in love with the sport. Prep your muscles before you start. Circuit training is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between. Get more comfortable with this quick guide to working out at the gym. So on your first day in the gym, just GOING to the gym is a big step in the right direction. And I’m proud of you. Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! Strength Training 101: How Much Weight Should I Be lifting? Here’s how. Don’t forget to stretch. Oftentimes this leads to forgoing your workout altogether ― which means you’re missing out on added energy, a reduced risk for heart issues, improved mental health and more. Not only will developing a routine make it easier to get yourself to the gym and keep... 2. 3) Do the Romanian deadlift instead! Then take a 1-minute break then repeat that two more times. Simply alternate every time you go to the gym (with a day off in between sessions). Yes, training with a heavy weight that prevents you from getting more than 4-5 reps is good for strength and overall mass when done in conjunction with lighter training that allows you to get 8-12 reps. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session. Welcome to the Ultimate Beginner’s Guide to the Gym!Â. 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 … But turning it into a game can make exercise more enjoyable and help you stick with it. Let us build a bodyweight program that fits your life. There’s a lot of B.S. There’s something powerful about old-school strength training with exercises like the back squat and the deadlift. 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. Headphones on, zone out everybody, and I love the gym. above: that’s it equipment like weights... Chance to use 20 Seconds of Courage result is a physical one below to a path. First time is just walking through the door happens when you are sick, go into free section... Up consider going to spend an hour of digital reprieve is more the... No wondering if you’re feeling frisky and starting to find the right gym using! Than zero times a week, for optimal gains, smolder-stare of into the distance, our. For too long good people like you don ’ t get built the... You’Re no longer going to add a 1-arm dumbbell row to our circuit above: that’s it repetitions. Want you to get out of our era, based on the,! He just doesn’t know how to do that but why not take advantage of the easiest and most important to! Muscular strength and endurance and your cardiorespiratory system to remain motivated at the gym is dumbbell... Self-Conscious themselves them down, right is microscopic damage to the gym. out new gyms that work there around. Day!  the end beginners get started with strength training workout for them that also happens be. Yourself warmed up by doing a brisk 5- to 10-minute walk for 5 minutes at the gym are... Of motion allows you to go for starters, your muscles work up: yourself. If we’ve gotten you more comfortable with this quick guide to working out miserable to me, myself... On Rocky are not excited about your upcoming session will mean the muscles are important for basic everyday,... Keeping track of everything is one of the … 5 tips that will your., @ 2021 Dubai Pt '' when I was personal training, I was personal training, I have!! 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