Author: tom44

If you are interested in learning how to gain weight the right way, you have come to the right place! 

My name is Staci Ardison.

I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living.

Believe it or not, I’m 50 pounds heavier in the photo on the right (and WAY stronger, and healthier, and happier!).

I’m currently a lead coach here in the Nerd Fitness Coaching Program, where we train women to pick up heavy weights, get strong, and build confidence.

Want to learn how to strength train like Staci? Learn more about our Coaching Program:

Speaking of picking up heavy weights, here I am deadlifting 455 pounds:

This is what I LOVE to do.

In this Ultimate Guide to Building Muscle as a Woman, I’m going to be covering:

• Why building muscle is difficult for some women.
• Should women build muscle? (7 reasons women should grow muscle)
• How to eat to gain muscle as a woman.
• What foods should I eat to gain weight?
• Strength training for women to build muscle.
• 5 muscle-building workout routines for women
• Best tips and tricks for gaining weight as a woman.
• Next steps for women looking to build muscle.

Alright, let’s do this.

Why Building Muscle is Difficult for Some Women

As Steve covered in “How to build muscle” and “How to bulk up for men,” the principles of weight gain are all the same regardless of your sex or gender:

“If you want to gain weight, eat more calories than you burn regularly. Want to put on the right KIND of weight? Exercise and eat the right way too.”

Now, there’s plenty of nuance to this when comparing men and women:

• Due to our natural hormones, it’s generally more difficult for people with typical female anatomy to gain muscle than people with typical male anatomy.^[1]
• We have a lot of factors (such as hormonal birth control) that have been proven to make it even harder as well.^[2]

But that doesn’t mean it’s impossible!

It just means we have to work harder for it.

Ugh, I know.

Now, one thing I want to touch on quick: if you see a woman who is absolutely jacked and at an extremely low body fat percentage, I guarantee she has been working her butt off for a very long time with the goal of building muscle.

It’s not something that happens overnight, or by mistake.

In addition, some women with larger amounts of muscle mass choose to take steroids to help assist them in gaining muscle, because we simply don’t have the hormones naturally to get to that size.

So if you’d like to build muscle, but not as much as a professional bodybuilder – don’t worry, it’s not something that happens by accident.

With that out of the way, let’s talk about body fat and body types:

As we point out in that body fat percentage guide, we women can look very different at any weight depending on our body shape and how much muscle we have. It comes down to our own personal goals!

This guide is going to primarily focus on two things:

• How to eat to gain weight and build muscle.
• How to strength train to build muscle.

We’ve helped thousands of women with our online coaching program, many of whom are trying to gain weight and strength train for the first time in their lives.

Have a Nerd Fitness Coach guide you to grow strong!

Everybody is on their own journey, at their own pace, and everybody will end up with different results too!

Should Women Build Muscle? (7 Reasons Women Should Grow Muscle)

If it can be harder for women to gain muscle (compared to men), why go through the trouble?

I’m glad you asked!

Here are the top 7 reasons why women should strength train:

#1) When you’re stronger – everyday life is easier. No need to call for help to get that 50lb bag of dog food off the top shelf, or carrying an air conditioner unit up a flight of stairs. LIFE is easier when you’re stronger. 

#2) Less injury risk – when you build strong muscles, you’re also building stronger bones, ligaments, and tendons, making you less prone to injury doing things you love (like playing in a quidditch league).^[3]

#3) Helps combat age-related muscle loss,^[4] allowing us to remain independent longer as we age:

#4) Muscle is harder to maintain, which means you need to eat more just to hold on to it.^[5]

#5) Reduce pain – having a strong body makes living easier on your joints, as well as allows you to hold a better posture, and reduce back / hip pain.^[6]

#6) Appearance – this is a personal preference! Some women like to have a lot of muscle, and some don’t. While you can’t spot reduce fat, you can choose to build more muscle in specific areas, changing your body shape. Growing up, I was an extreme pear shape, but due to strength training, I now have more of an hourglass shape. 

#7) Live longer – want to spend more time on Earth? Strength training and growing muscle will help you do just that.^[7]

Follow a step-by-step plan to grow strong under the guidance of a Nerd Fitness Coach!

How to Eat to Gain Muscle as a Woman

As we said above, gaining weight comes down to thermodynamics and science.

Every day, we burn a certain number of calories just existing, which is called our BMR (basal metabolic rate). We then factor in our daily activity level, and get a number that is called our “total daily energy expenditure.” You can calculate yours below:

(Click here for our Metric calculator).

(Note: we have used The Mifflin-St Jeor Equation to create this calculator! ^[8]).

Since we want to gain weight, we want to take our TDEE and add 250 calories to it to get our daily goal. This should result in gaining about half a pound per week.

Now, although eating ANY EXTRA calories from any source will result in weight gain, our goal is to gain the RIGHT kind of weight, in a healthy way.

And thus, we’ll be focusing our efforts on a “healthy muscle building” strategy.

We could easily add more calories each day, and gain weight quicker, however, the slow method gives you the best chances at gaining mostly muscle, with minimal fat. The faster you try to gain weight, the higher the percentage that will likely be fat – so starting off at half a pound per week is a great place to start!

In addition to the number of calories we’ll be adding, we also want to pay attention to the type of foods we’re eating.

As we cover in our “Healthy Eating Guide,” we’re going to build muscle by consuming the three big macros in the correct quantities:

• Protein: rebuilds muscle after you break it down.
• Carbohydrates: provides your muscle with fuel and body with energy.
• Fat: helps your bodily functions and can also be burned as fuel in the absence of carbs.

Let’s look at each of these individually:

PRIORITY #1: PROTEIN

Protein can come from any number of sources, including:

• Meat (steak, bison, pork).
• Fowl (chicken, turkey, duck).
• Eggs!^[9]
• Cheese and dairy.
• Fish and shellfish (salmon, tuna, shrimp).
• Legumes (black beans, chickpeas).
• Other vegetarian protein sources here.

As we cover in our “How much Protein do I need?”, claims for the amount of protein required for muscle growth vary wildly from source to source (and athlete to athlete).

Here is our recommendation:

• If you’re of healthy weight, active, and wish to build muscle, aim for 1 g per pound of body weight (2.2 g/kg).
• If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.

Let me simplify it for you:

“To build muscle, target at least 1 gram of protein per pound of body weight (2.2 grams per kg).”

If you’re curious, from our healthy eating article, this is what a portion of protein looks like:

Here’s how much protein is in a serving of food:

• 4 oz (113 g) of chicken has around 30 g of protein.
• 4 oz (113 g) of salmon has 23 g of protein
• 4 oz (113 g) of steak has 28 g of protein.

Want to get more protein? Consider protein shakes.

PRIORITY #2: CARBS

After protein, we’ll be filling up our plate with calories from carbs (and fats).

Here are foods full of carbohydrates you can prioritize:

• Rice
• Quinoa
• Oats
• Legumes and lentils
• Sweet potatoes
• Yams
• Regular potatoes
• Whole grain pasta
• Whole grain bread

To help you get better at serving sizes:

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).

Here are some images to help you learn proper portion sizes (thanks to SafeFood):

In addition to consuming carbohydrates from these sources, it’s okay to consume plenty of fruit while trying to build muscle!

For reference, here is roughly 200 calories worth of an apple (thanks to WiseGEEK):

You can read our full “Is fruit healthy?” guide to learn more.

PRIORITY #3: FAT! 

Fat is a macronutrient that can help you reach your calorie goals (in the right quantity), as fat can be high in calories. Plus, you can eat lots of it without feeling full. Helpful if you’re trying to put on weight.

Healthy fat can be found in foods like:

• Avocado
• Almonds
• Walnuts
• Macadamia nuts
• Olive oil
• Almond butter
• Peanut butter

Science has recently come around on saturated fat too.^[10] Once completely vilified, but now considered okay for moderate consumption.

Saturated fats can come from things like:

• Whole milk
• Full fat dairy
• Coconut oil
• Grass-fed butter
• Fatty cuts of meat
• Lard

To help you gauge: a serving size of fat is roughly the size of your thumb!

For reference, this is a single serving of almonds (162 calories):

THIS is a serving of olive oil (119 calories):

As you can see, you can eat an extra 500 calories of “healthy fats” by eating lots of “heart-healthy” fats like nuts or adding more olive oil to your meals.

PRIORITY #4: VEGETABLES!

Last but not least, you need vegetables in your diet.

As you start to eat more food, your stomach, intestines, and other bodily functions will thank you for consuming more high-fiber vegetables! 

A serving of veggies is about the size of your fist.

Here’s a quick, non-complete list of high-fiber veggies that can fill your plate:

• Broccoli
• Broccolini
• Cauliflower
• Spinach
• Kale
• Spaghetti squash^[11]
• Brussels sprouts
• Zucchini
• Cucumber
• Carrots
• Onion
• Asparagus

BRINGING IT ALL TOGETHER: A HEALTHY MUSCLE BUILDING PLATE

This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.

TO RECAP, HERE’S HOW TO EAT TO BUILD MUSCLE:

• Calculate your TDEE (Total Daily Energy Expenditure) and add 250 calories over your number.
• Consume 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein every day.
• Consume the rest of your calories from foods composed of carbs and fats.
• Always eat vegetables so that your body can actually PROCESS all this extra food. I like to aim for half of my plate of vegetables.
• If you are not gaining weight, (and you’re hitting your protein goals), add more carbs and/or fats to your meal.

It really does come down to the following:

If you are not gaining weight fast enough, you’re not eating enough. Increase your portions of carbs and fats!

Whenever we work with coaching clients who struggle to build muscle, this is the area we target: adding more carbs and fats to each meal.

Have trouble gaining muscle? Have a Nerd Fitness Coach build a custom plan for you!

8 Strength Training Exercises For Women to Build Muscle

Years from now, you’ll look back and thank “Past You” for starting strength training today.

And don’t worry, I’m going to tell you exactly what to do so you can start strength training TODAY!

Here’s why strength training is so important: when you eat a caloric surplus (more calories than your body needs each day), the extra calories have to go somewhere.

• If you don’t do any exercise, your body will choose to store the extra calories as fat for later.
• However, when you strength train, your muscles are broken down. Then they’ll use the extra calories to rebuild themselves bigger and stronger over the next 48 hours!

“Staci that sounds great, but I’ve never strength trained before, and I don’t know what I’m doing…Halp!” You might be saying into your computer or phone.

Fear not! I’ll help. Strength training doesn’t need to be scary or overly complicated.

Simply put, “strength training” means two things:

#1) “Movement of any weight against “resistance” (including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing slightly more than last time (lift a heavier weight or do 1 more rep) consistently. Your muscles will have to constantly adapt and rebuild themselves stronger. This is called “progressive overload.”

Coach Jim breaks down different strategies for progressive overload in this video:

This means if you drop down and do ONE push-up or knee push-up right now…

Technically, you’ve strength trained.

Now do that and then do a bodyweight squat…

Boom, you just did a strength training workout.

Here’s what you need to know about strength training:

1. Strength training is one of the BEST things you can do for yourself.
2. Strength training will help you put on muscle while eating in a surplus.
3. While you can’t spot reduce fat, you can focus on building more muscle in specific areas, which can help you attain a specific look you’re going for.
4. If you don’t like the gym, you don’t need to go, ever. But I hope you do. Because that’s the easiest way to start training with weights.
5. Regardless of your fitness level, body fat percentage, strength level, or biological sex, you have every right to be in the free weights section in the gym, training with heavy weights, with everybody else. The people in the gym who are very strong with a lot of muscle started somewhere, too!

I used to be a CrossFit instructor, and my favorite thing about CrossFit was that it destigmatized barbell training and heavy lifting for many women.

In order for us to strength train and build muscle, we’re going to approach this intelligently. 

We’re not going to pick up small dumbbells and do lots of reps.

We’re not going to sit down at various machines and scroll through our phones while doing leg curls.

Instead, we’re going to:

• Get very strong with compound movements that recruit LOTS of muscles to work together.
• Do our workouts quickly and get out of there. The workout should take no longer than 45-60 minutes.

This is how we efficiently build muscle in the minimum amount of time. What are the exercises that we’re going to target?

1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):

2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength (your back, biceps, and forearms).

4) The Pull-Up and Chin-Up: Once you can support your body’s weight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet):

And now we’re into the best weight training exercises:

5) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:

This is a very technical lift, so make sure you read our article on how to deadlift with proper form:

7) The Barbell Bench Press. Lie on a bench, squeeze your shoulder blades to keep your back tight, and then lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong.

8) Barbell Overhead Press: Stand with your feet about shoulder-width apart and lean back by pushing your hips forward. While keeping your entire body tight, press the bar overhead.

Once the bar passes your forehead, move your body back under the bar by driving your torso forward and back into a standing position. At the top of the lift shrug your shoulders slightly and lock your elbows.

These are some of the best compound exercises you can complete in order to build muscle. Want more muscle? Great! Get stronger at these movements!

One quick note: when I first started lifting, it took a while to build up the strength to be able to bench press or overhead press with the 45-lb bar. If your gym doesn’t have a lighter bar, dumbbells are a great option!

Your mission, should you choose to accept it:

Commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

I have three options for you next:

1. Select one of the muscle-building routines for women in the next section.
2. Build your own workout routine using these exercises!
3. Work with me and our coaching program to follow a custom strength training routine for your goals.

Let us create a workout program that fits your busy life!

5 Muscle Building Workout Routines For Women

I’m going to walk you through three different levels of strength training, and by the end of today, you’re going to know exactly how to get started.

My advice: do 2-3 strength training routines per week, with 1-2 days off in between. As the saying goes: “muscle isn’t built in the gym, it’s built in the kitchen!”

So your goal should be to do a strength training routine, and then make sure you eat a caloric surplus so that your body has enough calories to rebuild your muscles bigger and stronger!

LEVEL 1: BODYWEIGHT TRAINING

Here’s a beginner bodyweight training routine you can do in the comfort of your own home:

• 20 Bodyweight squats.
• 10 Push-ups.
• 10 Walking lunges (each leg).
• 10 Dumbbell rows (use a milk jug or other weight).
• 15 Second Plank.
• 30 Jumping jacks.

We also have a downloadable worksheet of this beginner’s workout that you can print out and hang on your fridge to track your progress! Get it when you sign up below:

LEVEL 2: DUMBBELL WORKOUT

If you have dumbbells at home or access to a gym, you can pick our Level 4 workout from our 6-Level Gym Workout Routine.

So your Dumbbell Workout is 3 circuits of the following:

• 10 goblet squats (holding the dumbbell like a goblet with 2 hands):

• 10 push-ups (or knee push-ups):

• 10 dumbbell rows/side:
  Or 10 bodyweight rows:

(By the way, these are two GREAT exercises towards getting your first pull-up)

LEVEL 2: BEGINNER KETTLEBELL WORKOUT

If you have a Kettlebell at home, here’s a 20-Minute Beginner Kettlebell Workout you can do:

Do 3 circuits of this Kettlebell Workout: 

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

If you like this Kettlebell workout and want to follow along on a worksheet, simply print out our Kettlebell Workout and bring it with you:

LEVEL 3: BARBELL GYM WORKOUT

Here’s a Barbell workout you can follow from our Level 5 Gym Workout Routine.

BARBELL BATALLION WORKOUT A:

• 3 sets of 10 barbell squats

• 3 sets of 10 push-ups

• 3 sets of 10 bodyweight rows:

BARBELL BATALLION WORKOUT B:

• 3 sets of 5 barbell Romanian deadlifts (video pulled from our courses in Nerd Fitness Prime)

• 3 sets of 10 bench presses:

• 3 sets of 5 pull-ups, assisted pull-ups, or negative pull-ups:

PICK A WORKOUT, GET STARTED!

The whole point is to do challenging movements that really make your muscles work, and then try to do ONE more rep, or lift a SLIGHTLY heavier weight next time! 

Don’t sweat the small details and instead use 20 seconds of courage to get started!

Track your workouts by writing down what you did, and then do what you can next time.

If you really want to level up quickly, LEARN HOW TO DO SQUATS AND HOW TO DO DEADLIFTS. These two exercises changed my life!

“Staci, that’s still too many choices! Can you just tell me what workout routine to follow?”

Okay fine! Here’s what I would do if I was you.

• Do you have access to a gym? Follow our 6-Level Gym Workout Plan.
• No gym? Start with the beginner bodyweight program.

Still overwhelmed? Check out our coaching program. We get to learn your story, and then build a program and strategy around your goals that you CAN do.

10 Tips for Building Muscle as a Woman

I interviewed multiple other coaches on our team and asked for their best advice on how to build muscle as a woman.

Here’s what they said:

Susy (Coach, BS in Psychology, Certificate III & IV in Fitness, 5+ years of experience)

Tip #1: Food is your friend when you are looking to build muscle and get stronger – your body will need fuel, so you may need to eat more on the days that you work out!

Tip #2: Strength and muscle building requires structure to your workouts – you progress through getting better at specific movements, so make sure that you enjoy the style and structure of your workouts so that you can be as consistent as possible.

Tip #3: Your progress will always be fastest if you avoid injury, so correct form and listening to your body is super important. Your muscles will fatigue and feel sore, but joint pain and sharp, stabby pain means something isn’t moving quite right.

Kerry (Coach, NASM-CPT, 6+ years of experience)

Tip #4: Fall in love with the process. Getting stronger is a journey, one that is both rewarding and challenging. So no matter where you are starting from, take the time to celebrate each small step along the way towards a more badass version of yourself!

Christy (Coach, BS in Applied Health/Fitness, National Personal Training Institute Graduate, Precision Nutrition Certification, 6+ years of experience)

Tip #5: To get strong, you gotta lift weights. When lifting weights to get strong, you gotta be okay with testing your boundaries every now and then.

After exercising with your current weight, for the next training session…stop…and try a few reps with the next weight UP to test it out! It might surprise you how much more weight you can lift!

Here are some other tips to help you build muscle.

Tip #6: Boost your testosterone naturally: Consume enough saturated and monounsaturated fats, keep your sugar intake low, and make sure you’re getting enough Vitamin D and Zinc.

These are items linked with boosting your testosterone naturally.^[12]

Speaking of testosterone – I know you may think of this as a “male” hormone, but it plays a huge part in women muscle building,^[13] fat loss,^[14] increase bone mass,^[15] and many other health-related issues^[16](remember: estrogen is made from testosterone).

Men make about ten to fifteen times what we make naturally,^[17] but it doesn’t mean we don’t need it too.

Another way we can help our testosterone levels is to watch our cortisol levels.

Cortisol is a hormone that is promoted by stress and reduces free testosterone levels (in addition to signaling for your body to store fat).^[18]

Want a way to naturally lower your cortisol levels? Try meditation.^[19]

Tip #7: Not getting bigger? Eat more food.

Focus on more fats and carbs. They are the easiest ways to increase your total calories.

You can check out our Guide to Build Muscle for more specific tips on how to eat more food.

Tip #8: Make sure every meal has a solid protein source.

Protein is needed for building muscle, so prioritize this above all else when you sit down to eat.

Having trouble getting it all down? Buy a blender!

Steve drinks two smoothies a day to reach his protein goals and you can check out our Guide to Protein Shakes for his personal recipe.

On the go with no blender? I like to keep protein powder with me in a small Ziploc bag – that way I can grab a bottle of water, rip off the corner of the Ziploc bag, and use that as a funnel to get the powder into the water bottle. Then, just replace the cap and shake and you’ve got a protein-filled snack!

Tip #9: Get more sleep! When you build muscle, your body is working overtime, burning extra calories. It’s going to need some time to recover. Remember, muscle is built when you rest, not when you actually lift.

Go to bed!

Tip #10: Start today!

Gaining muscle comes down to eating right and strength training. Let’s get you lifting today!

Try some push-ups and squats as we discussed in our strength training section. Tomorrow we can work on eating right and lifting more.

The most important step you can take today is to begin.

Let’s give you some more tips to get you going.

Building Muscle: Next Steps!

If I can narrow down building muscle for women, it would be three main points:

1. Get stronger by picking up heavy stuff or doing more challenging bodyweight movements.
2. Get bigger by eating lots of food.
3. Recover faster by sleeping enough and giving your muscles days off to rebuild.

That’s it. You can do this.

If you made it this far, and you want more specific instruction and guidance, we have a few options for you:

1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

2) If you want an exact blueprint for growing strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you begin your journey on building muscle.

Lastly, I’d love to hear from you!

PLEASE leave your questions, eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:

How can I help you get bigger and stronger?

What part of this journey are you still struggling the most with?

What are your favorite bulking up foods!?

Share with your friends in the comments so we can all go buy it in bulk at Costco.

-Staci

PS: Make sure you check out the rest of our Strength Building Articles!

• 5 Beginner Strength Training Workouts
• 6 Gym Workouts You Can Follow
• How to Do a Push-Up
• How to Get Your First Pull-Up
• How to Do a Bodyweight Row
• How to Do a Squat
• How to Do a Deadlift

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Photo sources: Women’s Day 2015, Sea spray, The Viking, The Evolution of LEGO Wonder Woman, Apocalyptic Motorcycle, Person Mountain,

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Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

If you’re ready, click the sections below to get right into the action:

• Advanced Bodyweight Workout Video
• 21 Best Advanced Bodyweight Exercises
• How to scale your bodyweight workout
• What’s next after the Advanced Bodyweight Workout?

Alright, let’s do this thang.

The Advanced Bodyweight Workout

This is the Advanced Bodyweight Workout (Do 3 Circuits):

• 10 One-Legged Squats – each side
• 20 Bodyweight Squats
• 20 Walking Lunges (10 each leg)
• 20 Jump Step-Ups (10 each leg)
• 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
• 10 Dips – Bar Stools
• 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
• 10 Push-Ups
• 30 Second Plank

See our section below on advanced bodyweight exercises to see how to do each of these movements!

I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar!

Another option is to do dowel rows, as we outline in The 5 Best Pull-up Alternatives:

Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.

If you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.

The goal will be to go through as many circuits as you can without breaking form.

“WHAT IS A ‘CIRCUIT’?”

As Coach Lauren describes in the video above, in a circuit routine you’ll do each exercise in succession without a break in between (if you’re able).

• Once you’ve finished all exercises in the circuit, do it again.
• If you’re still able after the 2nd run through, go for a 3rd.
• Because all of these exercises come one after another, you’re bound to get tired – that’s okay! 

Our goal is to give you a full-body workout that leaves you panting.

“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”

Go at your own pace, but the above 3 circuits and your warm-up and cool down will take you about 25-30 minutes.

And speaking of warming up and cooling down…

Before you start, do a WARM-UP: 

Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical. 

Also, if you want to stretch and cool down after your workout, here’s a routine you can run through:

If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free-guide: Strength Training 101: Everything You Need to Know. It’ll provide an exact plan to follow for growing strong.

The 21 Best Advanced Bodyweight Exercises

Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!

1) BODYWEIGHT SQUAT

If you want even more instruction, here’s how to do a proper bodyweight squat:

2) ASSISTED ONE LEGGED SQUAT

3) ONE LEGGED SQUAT (PISTOL SQUAT)

4) WALKING LUNGE

5) JUMP STEP-UPS

6) ASSISTED PULL-UPS (WITH BAND)

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

7) NEGATIVE PULL-UPS

If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

8) PULL-UP

We have a full guide on proper pull-up form so you can hone in your technique.

9) CHIN-UPS

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over proper pull-up and chin-up form:

If you can’t do pull-ups or chin-ups, you have another option…

10) INVERTED BODYWEIGHT ROW (OVERHAND)

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

11) INVERTED BODYWEIGHT ROW (UNDERHAND)

12) ASSISTED BODYWEIGHT DIPS

With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.

13) BODYWEIGHT DIPS

14) KNEE PUSH-UP

15) ELEVATED PUSH-UP

16) REGULAR PUSH-UP

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

17) DECLINE PUSH-UPS

18) KNEE PLANK

19) PLANK

20) SIDE PLANK

21) JUMPING JACKS

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

 “The 42 Best Bodyweight Exercises You Can Do Anywhere.“

How to Scale Your Bodyweight Routine

As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:

• 10 Bodyweight Squats
• 10 Walking Lunges
• 15 Jump Ups
• 3 Assisted Pull-Ups (or 6 inverted bodyweight rows – overhand grip on table)
• 8 Dips (or 10 decline push-ups if these are too tough)
• 3 Assisted Chin-Ups (or 6 inverted bodyweight rows – underhand grip on table)
• 10 Push-Ups
• 30 Second Plank
• 30 Jumping Jacks

“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”

Hm, well then, can you do 4 circuits instead of 3? Or have you tried a circuit that would make you worthy of a Spartan?

Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger. 

We cover this extensively in our guide, Tracking Your Fitness Progress.

Keep track of:

• Your exact routine
• How long it took you
• Which exercises wore you out
• Exactly how many reps you did

Then make sure you do more next time!

“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “How Often Should I Work Out?”

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

• Strength training on one day (like this workout).
• 20 minutes of interval training on the next day.
• Back to strength training.
• Back to interval training or rest!

Alternatively, pick one of these fun exercises to do on your off days instead!

If you’re still uneasy about this advanced workout, start with our Beginner Bodyweight Workout instead. You can download a worksheet to get started when you sign-up for our free weekly newsletter:

After the Advanced Bodyweight Workout: Next Steps!

This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.

4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:

• How to Get Started with Gymnastic Rings: learn to train with gymnastic rings so you can eventually do epic moves like a Muscle-up!
• How to Do Your First Handstand: now we’re talking! Learn the different progressions that will eventually have you getting your first freestanding handstand! 
• Beginner Strength Training Workouts: start with bodyweight training and work up to barbell training!
• 15 Circuit Training Routines: if you enjoyed today’s advanced circuit, I’ve got many others for you to try out!
• 6 Levels of Gym Workouts: never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!

I’d love to hear how this workout was for you.

Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help. 

For the Rebellion!

-Steve

PS: Where do you go after you’ve crushed the Advanced Bodyweight Workout? Well, have you ever heard of the PLP Progression? There’s really no limit on how challenging that can get.

Good luck!

###

All photo sources can be found right here: ^[1]

The post Blog first appeared on Nerd Fitness.

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Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

We have helped hundreds of Online Coaching Clients get their first pull-up, and we’ll cover our exact strategies below! 

We help people get their first pull-up, and we’re really good at it. Learn more:

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

• Tips on how to start doing pull-ups.
• Level 1 Pull-up Workout: Bent Over Dumbbell Rows
• Level 2 Pull-up Workout: Inverted Bodyweight Rows
• Level 3 Pull-up Workout: Assisted Pull-ups
• Level 4 Pull-up Workout: Top Holds and Bar Hangs
• Level 5 Pull-up Workout: Negative Pull-ups
• Level 6: Doing Your First Pull-up or Chin-Up
• Level 7: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

Let’s do this thang.

Tips on How to Start Doing Pull-Ups

In the video above, Coach Jim walks you through the exact progression system we use with our coaching clients who want to get their first pull-up (or chin-up).

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies.

Consider the following three points when attempting to get your first chin-up or pull-up:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

If you’re truly serious about completing a pull-up, start by getting your diet under control. 

As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

• Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject. We also have the 5 Rules of Weight Loss to help you get going.
• Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 
• Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 
• In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case, it’ll be your back muscles.

Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts in this guide.

#3) The progression we outline is a path that works for most people, but does NOT need to be followed to a T.

We give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than we recommend, that’s OKAY.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent-over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

• Bent-over dumbbell rows: 8 reps each arm (or as many as you can do)
• Rest for a 2-minute break
• Do another set
• Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

• Monday
• Wednesday
• Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

• Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.
• If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full-body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2 Pull-Up Workout: Inverted Bodyweight Rows

Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

1. Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.
2. Clench your butt and keep your abs tight and body straight throughout the exercise. 
3. Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).
4. Focus your mind on PULLING with your arms.
5. Pull until your chest touches the bar (not your neck).
6. As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

• Monday – 3 sets of 8 reps of overhand bodyweight rows

• Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

• Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 4 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

2) Use your kitchen table for rows (BE CAREFUL):

3) Do inverted rows between a couple chairs, as we walk you through in How to Do Pull-ups Without a Bar:

4) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

• Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.
• Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.
• Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.
• If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.
• As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

For another reference, Coach Jim and Staci show you how to do a variation of assisted chin-up right here:

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Finally, a workout that includes Level 3 pull-up exercises

• Monday – Assisted Pull-ups – 3 sets of 8 reps
• Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps
• Friday – Assisted Chin Ups – 3 sets of 8 reps

This will help you ramp up to Level 4.

Level 4 Pull-Up Workout: Top holds and Bar Hangs

Alright, so we’ve started off great! We’re working those pulling muscles and assisted variations – but an actual chin-up might feel miles (or kilometers) away.

Heck, just even holding onto the bar may be a challenge without some assistance.

What should we do now? 

How about we work on holding onto the bar!?!

Before we work on doing full range, unassisted chin-ups or pull-ups, it’s really helpful to be strong and confident in holding unassisted parts of the movement.

This is where Top Holds and Bar Hangs come in!

#1) A Top Hold is exactly what it sounds like – we hold the top position of the chin-up or pull-up for several seconds (5 to 10). You’ll likely find holding the top of the chin-up (palms facing you) easier than the pull-up.

This is definitely something that you want to first do assisted. We’ll then work to transfer more weight – bit by bit over several workouts – off our feet and onto our arms until we’re holding ourselves unassisted at the top.

Using a band is a good option for assisted chin-ups, but using a box, bench, or another sturdy object will be a better option here.

It will allow you to shift that weight onto your arms a little easier.

That said, if all you have is a band for this exercise then that’s ok! Look to use thinner and thinner bands, while lifting the feet and knees up a bit to further reduce assistance (as the band won’t be stretched as far).

#2) On the other side of the movement, we have the Bar Hang…which is pretty much what it sounds like too!

To perform a bar hang:

• Grab the bar with palms facing towards you or away from you. You’ll likely find hanging with palms facing away from you to be a bit more comfortable. Either direction will help strengthen up your grip.
• Just like with the top hold, you’ll want to start assisted then work to shift your weight from your feet onto your arms until you’re hanging unassisted.

To further supercharge this exercise: once you are hanging unassisted, work on retracting your shoulders down away from your ears.

Like so:

And so:

This small movement is TOUGH (and you can even practice it assisted) but getting strong here will set your shoulders in an even better position for your first chin-up/pull-up.

We’ll look to hang from the bar (assisted or unassisted) for a total time of 30 seconds to 1 minute. At first this time may be broken up into several sets (e.g., 10 seconds, 10 seconds, 10 seconds), but you should eventually work up to one full set.

So how should we integrate either of these into our training?

#1) For the Top Holds, do this at the start of your workout (after your warm-up) for 3 sets of 5 seconds. Make sure you give it your all! Really squeeze the muscles tight and put as much weight on the arms as possible!

With all that effort, you’ll want to give yourself 30 seconds to a minute rest in-between. I know that sounds like a lot for just 5 seconds of work – but if you were working hard enough, you’ll need it!

#2) For the Bar Hang, do this at the end of your workout for 30 seconds to a minute. Again, look to complete this in as few sets as possible, while making the exercise as challenging as possible. Move from assisted to unassisted, with the shoulders retracted downwards.

If you have to take a break during the bar hang time, then take enough rest so that the next hold is productive.

Here Are the Exercises You Can Include for Your Level 4 Workout Routine:

Monday:

• Top Hold (Assisted or Unassisted) – 4 sets of 5 seconds
• Assisted Pull-ups – 3 sets of 8 repetitions
• Bar Hang (Assisted or Unassisted) – 30 seconds total time

Wednesday:

• Top hold (Assisted or Unassisted) – 4 sets of 5-10 seconds
• Bodyweight Rows – 3 sets of 8 reps
• Bar Hang (Assisted or Unassisted) – 30 to 60 seconds total time

Friday –

• Top Hold (Assisted or Unassisted) – 4 sets of 5 seconds
• Assisted Chin-ups – 3 sets of 8 reps
• Bar Hang (Assisted or Unassisted) – 30 seconds total time

When you’re able to perform the Top Holds and Bar Hangs unassisted, then it’s time to move to the next level!!!

LEVEL 4.5 PULL-UP WORKOUT: (THE HIDDEN LEVEL)

What’s this??? Secret hidden exercises?

I just wanted to bring your attention to a great addition to any of these workouts – especially as things really ramp up.

Ready for it?

It’s . . . the front plank!

The front plank (or any of your favorite midsection stabilization exercises) is a great exercise to do, should holding a Top Hold or a Bar Hang prove tough.

If you haven’t already felt it during the the previous pull-up workouts – your middle needs to be involved too!

During a pull-up or chin-of, if we squeeze through the midsection and glutes, the nearby muscles are able to contract stronger through a phenomenon known as muscle irradiation.

Besides sounding like something the Fantastic Four encountered in space, this cool “trick” can helps engaged nearby muscles in the midsection, including those big back muscles that pull us up!

You can see muscle irradiation for yourself if you’ve ever been asked to flex your biceps for someone. You’ll instinctually squeeze your hand tight, because it helps the biceps engage stronger!

If needed, throw in some front planks work near the end of your workout.

You can even start on your knees:

Look to hold 30 seconds to one minute of total time.

Alright, back to our regularly schedule programming!

Level 5 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

1. Grab onto the bar with an overhand grip
2. Jump so your chest is touching
3. Slowly lower yourself under control until you’re at the bottom of the movement.

WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Levels 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

1. Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”
2. Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself at a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your Level 5 Workout Routine:

Monday:

• Negative Pull-ups – 4 sets of 1 rep
• Assisted Pull-ups – 3 sets of 8 reps
• Bar Hang (Unassisted) – 30 seconds total time

Wednesday:

• Top Hold (Unassisted) – 4 sets of 5-10 seconds
• Bodyweight Rows – 3 sets of 8 reps
• Bar Hang (Unassisted) – 60 seconds total time

Friday:

• Negative Chin-ups – 4 sets of 1 rep
• Assisted Chin-ups – 3 sets of 8 reps
• Bar Hang (Unassisted) – 30 seconds total time

Once you’re doing all of the negative repetitions in each exercise…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 6 – Doing Your First Pull-up or Chin-up

OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

1. Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
2. Start from a dead hang.
3. Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)
4. Flex your stomach, pull your body until your chest touches the bar.
5. Slight pause, yell out “I’m a champion!”
6. Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 6 routine weekly schedule:

Monday:

• Pull-ups – 4 sets of 1-2 reps (move onto the next exercise if you can’t perform a rep)
• Assisted Pull-ups – 3 sets of 8 reps
• Bar Hang (Unassisted) – 60 seconds total time

Wednesday:

• Negative Chin-ups – 4 sets of 1 rep
• Bodyweight Rows – 3 sets of 8 reps
• Bar Hang (Unassisted) – 60 seconds total time

Friday:

• Chin-ups – 4 sets of 1-2 reps (move onto the next exercise if you can’t perform a rep)
• Assisted Chin-ups – 3 sets of 8 reps
• Bar Hang (Unassisted) – 60 seconds total time

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 7 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #A: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #B: Start doing other types of pull-ups.

Here are some advanced pull-ups you can try: 

#1) WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

#3) SIDE TO SIDE PULL-UPS

#4) RING PULL-UPS

#5) TOWEL PULL-UPS (Great for grip strength)

OPTION #C) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

1. Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me. I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird. With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.
2. Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.
3. Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups. If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

• Monday – Weighted Chin Ups – 3 sets of 5 reps
• Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions
• Friday – Wide Grip Pull-ups – 3 sets of maximum repetition
• (The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP (warning: uber advanced)!

Our new app, Nerd Fitness Journey, not only has an adventure to get you your first pull-up, but we’ll also show you exactly how to do cool bodyweight tricks like the muscle-up too. No guesswork needed here, just jump into the app and follow the missions and workouts for the day.

You can try your free trial TODAY, right here:

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). We even have an awesome adventure to help you get your first pull-up!

Try your free trial right here:

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.

And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other three articles on pull-ups:

• How to Do a Proper Pull-up (Correct Form)
• 5 Common Pull-Up Mistakes
• How to Do Pull-ups Without a Bar

PPS: Want to learn more? Read the rest of the Strength Training 101 series:

• Strength Training 101: Beginner Strength Workouts
• 6 Gym Workouts for Beginners
• How to Find a Good Personal Trainer
• Strength Training 101: Inverted Rows
• Strength Training 101: How to Squat
• Strength Training 101: The Press
• Strength Training 101: The Deadlift

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Photo Souce: Muscles that Move the Humerus

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This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

We build workout programs that are actually fun! Learn more:

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

• What is Circuit Training?
• What are the benefits of Circuit Training?
• Warm-Up Circuit
• Beginner Bodyweight Circuit
• Advanced Bodyweight Circuit
• Playground Workout Circuit
• Kettlebell Workout Circuit
• Beginner Gym Circuit
• Hotel Workout Circuit
• The Batman Workout Circuit
• The Lord of the Rings Workout Circuit
• The 300 Workout Circuit
• The Wolverine Workout Circuit
• Complete List of Circuit Training Exercises

What is Circuit Training?

As Coach Lauren mentions above, the “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again.

You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then the upper body the next.

You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:

• Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
• Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
• Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.

Make sense?

The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.

Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

• Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.
• Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win, win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.

Let us build you a workout program that’s ACTUALLY fun!

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal (advanced) warm-up:

• Jump rope: 2-3 minutes 
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out. Instead, we want to warm you up.

That’s step one.

Completing your chosen circuit training routine would be step two.

Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you might like our new app, Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Right now, you can try it for free for a full week (no credit card required). Jump in below:

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges – 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

We also turned this workout into a fun infographic with superheroes, because that’s how we roll:

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Want a coach to help every step of the way? Learn more:

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:

• One-legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Get a workout program that grows with you! Check out our Coaching Program:

Playground Workout Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One:

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps

Level Two:

• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Working out doesn’t have to suck. Let our coaches build you a fun program!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

• Halos: 8 reps (each side)
• Goblet squats: 10 reps
• Overhead presses: 8 reps (each side)
• Kettlebell swings: 15 reps
• Bent Over Rows: 8 reps (each side)
• Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:

We also have a fun new adventure in our app that will allow you to train with your kettlebell right alongside Hack Morris (this will make sense more sense when start).

Jump in right now for your free trial:

Beginner Gym Circuit Training

If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

(Gym closed do to COVID? Here’s how to build a gym in your home.) 

We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT:

• Barbell squats: 10 reps
• Push-ups: 10 reps
• Pull-ups or pull-up alternatives: 10 reps

Day B GYM WORKOUT:

• Barbell Romanian deadlifts/regular deadlifts: 10 reps
• Push-ups: 10 reps
• Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…

Let us help you start weight training with our Coaching Program

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

• Bodyweight squats: 20 reps
• Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches: 10 reps

Level 2

• Overhead Squats: 25 reps
• Push-Ups: 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Travel for work? Let us create a travel program to help you stay healthy!

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

• Rolling squat tuck-up jumps: 5 reps
• Side to side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

Day 2

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

Get in shape like Batman with our Online Coaching!

The Lord of the Rings Workout Circuit

Superset 1: The Fellowship of the Ring

• “YOU SHALL NOT PASS!” Slams: 3 medicine ball slams
• Legolas Bow Pulls: 7 renegade rows
• “One does not simply walk/lunge into Mordor”: 9 lunges, each leg
• Hip “Bridge of Khazad Dum”: 1-minute hip raises and hold at the top position

Superset 2: The Two Towers

• Riders of ROWhan: 3 bodyweight rows
• Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode
• Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground
• Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

• Eowyn “I am no Man!”makers: 3 manmakers
• Light of Galadriel raises: 7 arm overhead dumbbell presses
• “Army of Dead”lifts: 9 lightweight reps, barbell or dumbbell
• Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

Our Coaching Program changes lives! Let us change yours today:

The 300 Workout Circuit

The below circuit is no joke. Then again, neither were the Spartans.

• Pull-ups: 25 reps
• Deadlifts with 135lbs: 50 reps
• Push-ups: 50 reps
• ‘24-inch’ Box jumps: 50 reps
• Floor wipers: 50 reps
• Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side
• Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

Our coaching program is with you every step of the way. Learn how:

The Wolverine Workout Circuit

• Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
• Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
• Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
• Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom!

There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Want to look like Wolverine? Let our coaches help you reach your goals!

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

1. Jump rope
2. Jumping Jacks
3. Walking Jacks
4. Burpees
5. Mountain climbers
6. Stairs
7. Sprints
8. High knees
9. Running in place
10. Rowing machine
11. Long-distance jumps
12. Box jumps

UPPER BODY PUSH EXERCISES:

1. Push-ups (any variation)
2. Handstands.

UPPER BODY PULL EXERCISES

1. Dumbbell rows
2. Bodyweight rows
3. Negative pull-ups or chin-ups
4. Pull-ups or Chin-ups

LOWER BODY EXERCISES

1. Bodyweight squats
2. Lunges
3. Kettlebell swings
4. Farmer carries (carry dumbbells and walk around)

CORE EXERCISES:

1. Planks
2. Side planks
3. Reverse crunches

Pick 3-5 exercises, and arrange them as we discuss in our “how to build your own workout routine.” We also have The 42 Best Bodyweight Exercises for movements that you can choose from.

Do 3 circuits with 10 reps of each exercise, one after the other!

Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.

(Well, not literally DO the heavy lifting, but you know what I mean.)

We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.

It’s like having a Yoda in your pocket (again, not literally).

Let us create a workout program for you! Learn more about our Coaching Program

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

For more ideas on how to make the most of your stretches, check out The Ultimate Guide for Improving Flexibility in 30 Days. It has Spider-Man in it, so you know we aren’t messing around.

Work with our Coaches to improve your flexibility! Learn more:

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just showed you fifteen.

• Warm-Up Circuit
• Beginner Bodyweight Circuit
• Advanced Bodyweight Circuit
• Playground Workout Circuit
• Kettlebell Workout Circuit
• Beginner Gym Circuit
• Hotel Workout Circuit
• The Batman Workout Circuit
• The Lord of the Rings Workout Circuit
• The 300 Workout Circuit
• The Wolverine Workout Circuit
• Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

We help busy people get in shape, step by step. Learn more about our Coaching Program!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

• How’d it go?
• Did you get through three full circuits?
• Which routine did you pick?

Find a circuit you’re comfortable with, and do it.

Then do it next week. And the following. And track your progress! 

If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

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All Photo credits can be found right here^[1].

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Want to get strong like these LEGO lifters but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

Let us help you start strength training! Learn more:

We’ll be digging into the following:

• How do I start strength training or resistance training?
• What are some examples of strength training?
• Which strength training program is right for me?
• 5 best strength training workouts for beginners.
• How much weight should I lift?
• The 9 best strength training exercises.
• How to know you’re doing an exercise properly (form checks)
• Strength training for weight loss.
• “Just TELL ME what strength program I should do.”

By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

How Do I Start Strength Training?

Welcome to the first day of the rest of your life.

You’ll look back years from now and thank “Past You” for starting strength training today.

And I promise, you WILL strength train today.

After all, strength training or resistance training doesn’t need to be scary or overcomplicated!

Strength training really comes down to two things:

#1) Movement of any weight against “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.^[1]

Coach Jim explains the ins and outs of progressive overload in this video:

That’s all there is to it: do some resistance training and attempt to make it more and more challenging, and you’ll grow stronger.^[2]

• This means if you drop down and do ONE knee push-up right now, technically you’ve done a strength training workout.
• It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.

In other words…

Now, there are many different “strength training” and “resistance training” paths.

Like a “skill tree” in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation.

These paths depend on your goals and what equipment you have available to you.

What Are Some Examples of Strength Training?

Let’s chat about a few different types of strength training.

BODYWEIGHT TRAINING

Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”

Duh.

This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.

Why is this the best place to start? Two big reasons:

#1) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:

• Our Beginner Bodyweight Workout Routine in your living room.
• Our Hotel Workout in a hotel (obvi).
• Our Park Workout in a…well, you get the point.

#2) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.

Now, it’s SCIENCE TIME!

While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”

You may be asking yourself: what is a motor unit?

That’s okay because I was asking myself this same question.

A motor unit is a single motor neuron and the muscle fibers it innervates.

You can think of two different types of motor units:^[3]

• We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).
• We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).

When you start strength training, you really are helping your muscles communicate better together.^[4] This is why we recommend starting with bodyweight exercises, to help start this process.

However, bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

You just have to know HOW and WHEN to scale up (we can help there too).

Let us create a bodyweight training program for you!

DUMBBELL TRAINING

Dumbbells are a great first step into the world of weight training and strength training:

1. Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex.
2. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.
5. Dumbbells have an added stabilization challenge,^[4] and will point out muscle imbalances pretty easily (“oh my right arm is stronger than my left arm.”).
6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.
7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!

KETTLEBELL TRAINING

A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, they don’t take up a lot of room, and can be used in dozens of ways for a great compact workout.

Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.

Although there are “adjustable kettlebells,” you’ll most likely be working with a single kettlebell, and then adjusting your movements for “progressive overload” (making the workout slightly more difficult each time).

If you are a member at a gym, they’ll probably have multiple kettlebells that you can use to level up.

BARBELL TRAINING

Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I’ll help you, I promise):

1. “Progressive overload” is easy – you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.
2. It’s much easier to go heavy safely – especially for lower body movements like the squat and the deadlift.

The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).

If not, you definitely will need to join a gym.

WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?

Not sure which path to pick? You’re not alone – this stuff can be overwhelming. Check out our 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!

Let us build a strength training workout for you that fits your busy life! Learn more:

Which Strength Training Program is Right for Me?

So, what’s the best workout program to start as a beginner?

Realistically, it’s the one that you will ACTUALLY do.

Barbell training might be optimal in terms of building pure strength quickly, but if you don’t see yourself getting to the gym regularly – or you’re too self-conscious to enter the free weight section (for now) – no problem!

Start with bodyweight training.^[5]

Conversely, bodyweight training might seem convenient and easy to start now, but if you can’t motivate yourself to work out at home, you might be better off joining a gym.^[6]

So let’s get you a workout program!

As we cover in our “How to Find the Perfect Workout Plan (for you)”: MOST beginners will be best served by following a “full-body” or “total body” routine, 2 to 3 times per week, with a day of rest in between each workout.^[7]

This full-body workout will have 4-5 big compound movements.

A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.^[8]

An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.

This is WAY more efficient – and effective at building pure strength – than doing 5 different isolated leg exercises.^[9]

Why do 5 exercises when 1 exercise will get you better results in 20% of the time?

To answer your next question, let me tell you about how many sets and reps you should do as a beginner!

As we explain in our “How Many Sets and Reps” guide:

• Reps in the 1-5 range build super dense muscle and strength.
• Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
• Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.^[10]

If you want more, Coach Jim breaks down different set and rep ranges in this video:

Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.

Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!

The max lifts will come later, my friend. You gotta learn to walk before you can run!

“Staci, which workout plan is best for me?” 

It depends on your goals!

If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for “strength training for weight loss”).^[11]

If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.

TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:

1. Eat correctly for your goals too. How you eat will account for 80-90% of your success or failure when it comes to weight loss or bulking up.^[12]
2. Increase the difficulty of your workouts. This is that “progressive overload” stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.

Depending on your current situation, and how quickly you’re looking to cut through the “trial and error” and get expert guidance, I might have an interesting solution for you.

We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You’ll work with a coach that will build a workout program for your body type and goals, check your form to make sure you’re doing them safety, and even help plan out your nutrition too.

We help busy people transform from newbies to strong badasses! Learn more:

The 5 Best Beginner Strength Training Programs

“Alright Staci, are there any ‘out of the box’ beginner workout programs I can start following now?”

Yup! Let me share with you some of our suggestions:

Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:

#1) BEGINNER BODYWEIGHT WORKOUT:

Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

Complete one set of each exercise and then moving directly to the next exercise:

• 20 bodyweight squats
• 10 push-ups
• 20 walking lunges
• 10 dumbbell rows (using a gallon milk jug)
• 15-second plank
• 30 Jumping Jacks
• Repeat for 3 rounds

Want to stick with bodyweight training? When you’re ready to level up, check out our advanced bodyweight training circuit.^[13]

Otherwise, you can move onto weight training when you feel comfortable!

#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT

If you are just getting started with dumbbells and you’re looking for a beginner workout program to follow, this is our Level 3 Gym Workout, “Dumbbell Division”:

• 10 goblet squats
• 10 push-ups
• 10 dumbbell rows per side

I knew you’d ask, so here is Goblet Squat video explanation (from Nerd Fitness Prime):

And here is our video on how to do dumbbell rows:

#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT

Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.

So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.

Complete 3 Kettlebell Workout Circuits:

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

#3) BARBELL TRAINING: 2 DAY WORKOUT SPLIT

As we cover in our “How to Train in a Gym” guide (where we take you from “lost sheep” to “barbell badass”), this routine is a much more focused weight training, strength building workout that gets your feet wet with barbell training. Click on ANY exercise to learn how to do it properly.

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A

Do 3 rounds of:

• 10 barbell squats
• 10 push-ups
• 10 bodyweight rows

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B

Do 3 rounds of:

• 5 barbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows per arm

WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?

#1) “Starting Strength” is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training – it’s one of the most important training books you can ever read.

#2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with “do 5×5.” Strong Lifts has been around for a long time and is a solid program.

#3) Jim Wendler’s 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.

Note: You can modify any of the barbell training programs to be done with dumbbells, if that’s what you have at home!

Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.

We do have our own 1-on-1 Online Coaching Program where you’ll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.

Want step-by-step guidance and form checks? Learn more:

How Much Weight Should I lift?

We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.

The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

And then, try to lift sliiiightly more than last time.

Here are two common questions on strength training:

#1) How much weight should I start with?

• If you are using dumbbells or a kettlebell, always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
• If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).

#2) How fast should I add weight to the bar?

Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”

Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!

The National Strength and Conditioning Association (NSCA) recommends a similar approach:^[14]

• For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
• For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises.

So go SLOW. Even slower than the NSCA recommends if needed.

Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It’s a big part of how he transformed (jokingly) from Steve Rogers to Captain America.

And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:

The 9 Best Strength Training Exercises to Learn

If you’re new to all this “strength training” stuff, hopping into a program and going from zero to sixty might be a recipe for failure.

Instead, be patient, and take the time to learn these movements first.

I’m going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):

• 1. Push-up: uses every push muscle in your body (chest, shoulders, triceps)
• 2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)
• 3. Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up!
• 4. Pull-up or chin-up: the best “pull” exercise in history! Everybody should have a goal to get their first pull-up.
• 5. Bodyweight dip: advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
• 6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.
• 7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
• 8. Barbell benchpress: as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
• 9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.

All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.^[15]

When attempting all of these above listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).

Why?

Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.^[16] 

Let’s go over these now.

Click on any of these exercises to get a FULL explanation of the movement, step-by-step:

1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):

2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.

4) The Pull-Up and Chin-Up: Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet?)

5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips – warning: these are very advanced, but incredible strength building exercises.

And now we’re into the best weight training exercises:

6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:

7) The Barbell Deadlift: Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”

This is a very technical lift, so make sure you read our article on how to do it with proper form:

8) The Barbell Press: Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.

As a bonus, you need to really flex and brace your core, which gets those muscles working too.

9) The Barbell Bench Press. Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and press it back up towards the sky. Repeat! And get strong.

NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.^[17]

Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…

Let us create a workout program that fits your busy life!

How to Know You’re Doing a Strength Training Movement Properly (Form Checks)

Always start out with just your body’s weight and make sure your movement is correct!

• If it’s a barbell movement, use a broomstick (or PVC Pipe).
• If it’s a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.

When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.^[18]

If you’re struggling with certain elements of a movement, don’t get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.

Things will start to improve.^[19] 

How do you know if your movement is correct?

Do regular video form checks! Record yourself and watch the video.

Alternatively, an expert reviewing your specific movement can be invaluable. 

If you’re looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!

I’ve had an online coach for 4 years and it’s changed my life.

Never wonder if you’re doing a movement properly! Get form checks from our coaches:

You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good personal trainer) for one or two sessions just to go over the basic movements.

If you can’t do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.

When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help!^[20]

Strength Training for Weight Loss

So you’re looking to lose weight, and tired of hours of cardio (me too).

And you’re wondering if strength training for weight loss – by following one of the workouts in this guide is a viable solution.

Or, gasp – will strength training make you too bulky? (SPOILER: it won’t)

Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:

• Calorie restriction: eating fewer calories than you burn every day^[21]
• Strength training with progressive overload (picking up heavier stuff)

As we point out in our “Cardio vs Intervals vs Weight Training” article, strength training is the MOST efficient method for weight loss.

Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with “calorie restriction.”^[22]

As we cover in our “Why Can’t I Lose Weight?” article, here’s why eating a caloric deficit and strength training is SO magical when combined:

When you strength train – by picking up something heavy – your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

Guess what happens during those 24-48 hours?

Your body will divert as many calories consumed as necessary to “Rebuild Muscle!”^[23]

It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.

This means two amazing things:

• Your metabolism is revved up for this time period, burning more calories than normal.
• Rebuilding muscle is a calorie-taxing activity!

Not only that, but when you eat a caloric deficit, your body doesn’t have enough calories to fuel all the day’s activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.

This is the trifecta of physical transformation victory:

• You get stronger and keep the muscle you have.
• You burn through the fat you’re trying to get rid of.
• You’re decreasing your body fat percent and keeping your muscle = look good naked.

In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.

Coach Matt explains how to gain muscle WHILE losing fat in this video:

So how do you put this into practice? Pick one of the strength workouts in this article. Calculate your daily caloric needs. Learn about healthy eating. And start.

In other words…

Pick up something heavy, and eat a vegetable.

These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:

Let our coaches create a custom strength training and weight loss plan for you!

“Just Tell Me What Strength Training Program to Follow!”

Okay! Unless you are collecting underpants, you should now have a workout program you want to try out!

“Staci, this is a lot, can you just TELL me what to do?”

Okay fine.

Here are the steps again for you:

STEP #1: PICK YOUR WORKOUT PATH:

A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:

• Beginner Bodyweight Workout (no equipment)
• Kettlebell Beginner Workout
• Dumbbell Division Workout (Level 3 of Gym Guide)

B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

Read our “How to train in a gym” guide and go from Level 1 to Level 6 over the next month. Gym closed? Here’s how to build a home gym.

STEP #2: TRY A NEW EXERCISE: In addition to following a workout program, I’m gonna push outside of your comfort zone – that’s where real growth happens.

Learn ONE new movement this week.

Pick one of the exercises below and try it out!

• How to squat
• How to deadlift
• How to bench press
• How to do the overhead press
• How to do a pull-up
• How to do a push-up
• How to do an inverted row

Here are 42 bodyweight exercises you can do too.

STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following direction, consider hiring a coach.

I’ve been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!

• Read our guide on “Is a personal trainer worth it?”
• Consider the NF Online Coaching Program!

STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we’d love to have you in our community of misfits, mutants, and rebels!

Sign up in the box below and I’ll send you our free Strength 101 guide:

No matter what you do today:

Don’t be afraid of doing anything wrong – truth be told, the majority of the people in the gym don’t have any idea what they are doing, and are just as nervous as you are!

Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!

What questions do you have about getting started?

So, what’s the biggest thing holding you back from starting strength training?

-Staci

PS – Check out the rest of the articles in our Strength Training 101 series:

• Strength Training 101
• Strength Training 101: Finding the Right Gym
• Strength Training 101: How Much Weight Should I Be Lifting?
• Strength Training 101: How to Build Muscle Quickly
• Strength Training 101: How to Squat Properly
• Strength Training 101: How to Deadlift
• Strength Training 101: How to Bench Press
• Strength Training 101: How to Do a Pull-Up
• Strength Training 101: How to Do a Bodyweight Row
• Strength Training 101: How to Do a Dip
• Strength Training 101: How to Overhead Press

photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love, 

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If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

Never wonder how many sets and reps again! Let us build a program that fits YOU. Learn more:

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

• What’s the correct number of reps and sets for a workout?
• How many reps should I do?
• How many sets should I do?
• How to build a workout routine.

The Correct Number of Reps and Sets for a Workout

As Coach Jim mentions above, “Rep” stands for “repetition” and defines one complete motion of an exercise.

And one “set” is a consecutive number of reps without stopping.

And one “smorgasbord” is a buffet of food.

(This has nothing to do with this article, but it’s a fun word to say.)

As we mentioned throughout our Strength Training 101 series, how many reps and sets you should do is really going to be dependent on your goals.

For example, is your goal to improve:

• Muscular endurance
• Muscular hypertrophy
• Muscular strength
• Muscular power

Depending on what your goal is, the sets, reps, and rest intervals will change.

Oh, you’re just starting your strength training journey?

Well, make sure you grab our free guide, Strength Training 101: Everything You Need to Know.  I’ll send it to you for free when you join the Rebellion (that’s us!). 

Alright, let’s break down reps and sets for you, because I can see you still have questions.

How Many Reps Should I Do?

Remember, “Rep” stands for “repetition” and is more or less one complete exercise.

Like a push-up:

So “2 sets of 5 reps of push-ups” means, “5 consecutive push-ups, a rest, then another 5 consecutive push-ups.”

Cool?

Cool.

When deciding on how many sets and reps to do, it begins by asking “What am I trying to get out of this workout?!“

We’ll group different rep ranges into different goals, for:

• Muscular endurance
• Muscle size
• Overall strength

I’m going to share with you the commonly accepted answers, but they ALL come with a HUGE caveat that I’ll share at the end of this article.

I’m going to start with the “widely accepted numbers here.”

Let’s chat about the following:

1) MUSCULAR ENDURANCE (long-lasting muscle) – Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a LOT of repetitions. 

People targeting muscular endurance will aim for a range from 12 to 20+ reps.

Obviously, you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads.

Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.^[1]

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well!^[2]

Reps for increased muscular endurance: 12+

2) MUSCLE SIZE (“sarcoplasmic hypertrophy”) – This is for guys or gals looking to build larger muscles.

The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.

Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle).

If you’re looking to get bigger:

• Target a rep range of 6 – 12 reps per set.
• Aim for 3-5 sets.
• Rest time between sets should be short, about 60 to 90 seconds.

Reps for increased muscle size: 6-12^[3]

3) STRENGTH AND POWER (“myofibril hypertrophy”) – If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you.

This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.”

For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up heavy weights, focusing all that concentrated effort into just one or a few reps.^[4]

Something to note when lifting for strength and power: not only are you shocking your muscles, but you’re also putting a lot of pressure on your body’s central nervous system (CNS).

So what does this mean?

In a way, it means your body’s ability to communicate with its muscles has grown fatigued, and performance may suffer.

That’s why you may want to rest between 2-5 minutes in this range.

Oh, and your CNS will adapt and become stronger, which will be critical for building strength and power.^[5]

This is how powerlifters train:

• Low reps
• High weight
• Long time between sets

Since powerlifting really taxes the central nervous system, you may be waiting 3-5 minutes between sets when training in this fashion.

TO RECAP, these are the rep ranges you should be considering:

• Reps in the 1-5 range build super dense muscle and strength.
• Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
• Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

I realize this is a lot to figure out, so if you are somebody – like me – who just wants to be told what to do and outsource all the worry of “am I doing the right workout for my goals?” I got you covered!

I’d love to learn your story, and then build a custom program that fits your goals. We’ll help you with your nutrition, your workouts, and even check in regularly to keep you accountable!

Let us answer all of your training questions and create a program just for you. Details here!

How Many Sets Should I Do?

As explained above, a “set” describes a group of repetitions performed for an exercise without stopping.

For example, if you do 10 squats right now, you just did 1 SET of 10 reps of squats.

So let’s talk about the “correct” number of sets per exercise.

The simple answer: “Do 3-5 work sets of a given exercise.”^[6]

Just make sure you’re not compromising your form.

At least he’s trying!

The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges:^[7]

• 2-3 will help build muscular endurance (12 to 20+ reps)
• 3-6 build muscular hypertrophy (6 to 12 reps)
• 3-5 build muscular power (3 to 5 reps)
• 2-6 build muscular strength (less than 6 reps)

“STEVE, JUST TELL ME WHAT TO DO.”

FINE! Pick a weight that feels light to you, and then do 3 sets of 10 reps.

(Learn how much weight should I be lifting”).

And then next time?

Do more than last time:

• Did 3 sets of 10 reps of a 65 lb bench press? Do 3 sets of 8 at 75 lbs this week!
• Did 3 sets of 5 pull-ups last week? Go for 3 sets of 6 this week.

That’s the key to progressive overload, as Coach Jim explains in this article:

If you’re not sure if “3 sets of 10” or “5 sets of 5” is right for you, we got you covered.

We’ll build a program that fits your goals, and then adjust it each month based on your progress. Never guess or wonder what you should be doing again.

No more guesswork. Just results. And accountability. And nerd humor. Learn about our Coaching Program:

How to Build a Workout Routine!

Now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, and what sets actually are, you can build your workout program around this info.

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals:

1. Endurance: 12+ reps per set.
2. Hypertrophy (bigger muscles): 6-12 reps per set.
3. Strength (dense, powerful muscle): 1-5 reps per set.

Two points worth mentioning:

• A recent study showed that heavier weight for low reps created more muscle mass than a higher volume (lower weight for more reps).^[8]
• Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.^[9]

What this means: studies suggest targeting heavier weight with fewer reps for big lifts like squats and deadlifts to build muscle, while targeting high reps to absolute failure with bodyweight exercises for muscle building.

Just remember to rest enough between sets so you don’t fatigue your central nervous system too bad.^[10]

One last point: Nutrition is still 90% of the equation!

Your rep range doesn’t matter nearly as much as you think, so don’t overthunk it!

Here are some examples:

1. If you’re trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you’re eating enough to get bigger!^[11]
2. If you’re trying to lose weight, it doesn’t matter if you do sets of 15 or sets of 5 if you are consistently overeating by 1,000 calories a day. You need to eat the right number of calories.^[12]
3. It doesn’t matter if you train like a bodybuilder, you ALSO need to eat enough food to provide your muscles with enough calories to rebuild themselves bigger and stronger! This is the biggest mistake I see skinny people make when trying to bulk.

This brings me to my final point: because nutrition is 90% of the equation, your sets and reps don’t matter nearly as much as you think they do!

All that matters? Doing MORE this workout than the last workout.

Remember, how you build muscle and strength and burn fat: “progressive overload.”

One more rep than last time.

Doing one more set than last time.

Picking up a weight that’s 5 lbs. heavier than last week.

So get out of your own head, and START TODAY:

1) GET HELP: If you want expert guidance and accountability so you don’t have to figure out all of this stuff on your own, I got you. 

Click the red button below to get the details about our amazing online coaching program:

Put an expert in your pocket. Wait, that came out wrong. Learn about our Online Coaching App:

2) FIGURING IT OUT OUT ON YOUR OWN!

Download our free Strength Training 101 Guide! You get it free when you join our Rebellion (the name of our awesome free online community). Sign up in the box below:

3) WORKOUTS YOU CAN DO NOW:

• New to strength training? Read our entire Strength 101 series.
• Starting barbell training? Go to our “beginner weight training” workouts.
• BRAND new to any training? Start with this bodyweight routine, and aim for 3 sets of 10. Work on your form!

Remember: the goal should be to get stronger each workout.

Write down what you did last time, and then do MORE this time.

By continually challenging your muscles to do more, they’ll have to adapt by getting bigger, stronger, burning more calories, etc.

There’s a lot of different truths and fallacies on plateaus and how your muscles can get “used” to working out and stop growing.

If that’s something you’re battling, here’s a way to continue making progress:

Spend a week in a different rep range with different amounts of weight.

This will introduce a little chaos into the system, which could be a good thing…unless you’re Batman.

What we’re talking about is muscle confusion theory, which is a preplanned period of variation.^[13] Not, you know, wandering into the gym with no plan and just doing something different every time (whatever you feel like doing at that moment).

That won’t help.

But spend a week deliberating mixing it up. Then go back to your regularly scheduled routine and you’ll be right back on track.

Make sure you know what you want, and then design a plan to get there.

-Steve

PS: If you want a nice shiny app to tell you EXACTLY how many seps and reps to do, our shiny new app will do just that!

You can sign-up for a free 7-day trial to Nerd Fitness Journey, which will build a workout around your experience level!

Jump in right here:

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All photo citations: Evel Knievel, Me riding a bicycle, Bicylelifter, Project Story 1/3

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There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

That they just can’t be done simultaneously.

To this, I say, “Hogwash!”

We have tons of success stories from our online coaching clients who have been able to do both simultaneously:

Let us help you build muscle and lose fat at the same time! Learn more:

And that’s what we’ll cover in today’s guide!

We’ll do so by discussing:

• What is body recomposition?
• Losing fat and gaining muscle at the same time (The Controversy)
• How to lose fat.
• How to gain muscle.
• How to lose fat WHILE gaining muscle (The Science).
• Tips to lose body fat while gaining muscle.
• What should I eat to gain muscle and lose fat? (A Healthy Plate)
• How to tell if it’s all working (Continuing to lose fat while gaining muscle).

Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time. 

What’s Body Recomposition?

As Coach Matt mentions in the video above, gaining muscle and losing fat simultaneously is called “body recomposition.”

So yes, the process is indeed possible, as long as you follow the right plan.

…but you don’t have to take my word for it.

Just ask our friend Aksel here (who achieved an impressive body recomp with the help of a NF Coach):

Read more about his incredible story!

However, as I mentioned in the intro, you’ll often hear that losing fat while gaining muscle is impossible. The argument goes that you should just focus on one or the other, because doing both at once is destined to fail.

Let’s explore this claim.

Losing Fat and Gaining Muscle at the Same Time (The Controversy)

To understand why losing fat while gaining muscle can be problematic, we need to explore both processes.

Let’s consider the following points:

• To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel.

• To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.

Given this, losing fat (caloric deficit) at the same time one is gaining muscle (caloric surplus) seems impossible.

However, if we go a few steps deeper into the science, it IS possible!

To appreciate the nuance here, let’s get into some specifics on losing fat and gaining muscle separately, and then we’ll combine them.

HOW DO YOU LOSE FAT?

There is a simple answer and a slightly less simple answer when it comes to losing body fat.

The simple answer: “consume fewer calories than you expend or burn.”^[1]

Eight words, and one or two of those could probably be thrown out.

When your body needs more calories than the amount you are eating, you are in a “caloric deficit.” Your body doesn’t have the calories it needs as fuel, so it’ll start breaking down parts of itself for its energy requirements.

(If you’re curious, you can calculate your daily caloric needs here).

The hope is that your body will mostly pull from fat stores, though depending on how you are training it will also break down muscle too.^[2]

Said again: when you are eating a caloric deficit, your body will pull from both its fat stores AND existing muscle for energy.

From a physique and health standpoint, obviously we’d prefer that your body doesn’t break down muscle when in a caloric deficit, and instead really focuses on using fat stores instead.^[3]

I make this point for a reason: your goal in fitness shouldn’t only be “weight loss,” despite the common vernacular used.

Who cares what the scale says, right?

The goal instead is to reduce body fat while also keeping the muscle you have (or even building more muscle).

That leads to a better physique and a healthier body.

This is why there is a big market for devices that supposedly assess your body fat percentage.

By reducing your total fat on your body, OR increasing muscle mass, you’ll end up with a lower body fat percentage (it’s just a simple ratio of fat to everything else).

And lower body fat percentages are where “toned arms” and “6-pack abs” hang out.

We’ll discuss tips on keeping and growing your muscle while in a calorie deficit later in this guide. For now, remember you need fewer calories “in” compared to calories “out” for weight loss to occur, from either fat stores or muscle.

You may be asking, “Steve, what’s easier to do? Burn more calories or consume less?”

Good question.

Numbers will help tell the story: though this is a gross oversimplification – let’s use the ‘widely accepted’ starting point of “3,500 calories equals roughly one pound of fat.”^[4]

If you want to lose one pound – or half a kilogram – of body fat in a week (a worthy, sustainable goal for some), you need to create a caloric deficit of 500 calories per day. 

Your options to create this caloric deficit include:

• Consuming 500 fewer calories
• Burning 500 more calories
• A combination of the two

Which is easier?

Here are both halves of that equation. 500 calories equals:

• The number of calories found in a Big Gulp of Mountain Dew.
• An estimate of the calories required to run five miles.

Yep.

When it comes to maintaining a caloric deficit, it really comes down to diet.

It’s significantly more effective and time-efficient to consume 500 fewer calories than it is to burn 500 additional calories.

As Time magazine controversially pointed out – with tons of cited studies – “exercise alone won’t make you thin.” It’s too easy to add more calories in, and requires too much work to effectively influence “calories out.”

We dig into this in our guide to The CICO Diet. 

This brings us to our slightly less simple answer on getting in shape:

To lose body fat, you need to watch what you eat, and do so in a sustainable way.

Here at Nerd Fitness, we are firm believers that 80-90% of the fat-loss equation comes down to diet (check out Rule # 4).

Here’s another idea we focus on: EAT MOSTLY UNPROCESSED FOOD.^[5]

Meat, fish, eggs, vegetables, fruits, nuts are all great examples.

These foods are very nutrient-dense and often low in calories compared to their processed counterparts. Which means you get filled up without overeating.

Win-win-win.

Have you ever seen the difference between 200 calories of broccoli and 200 calories of a bagel? WiseGEEK does a great job of displaying this, so we’ll borrow a couple of their photos.

200 calories of broccoli:

200 calories of a bagel:

That’s why REAL food is the answer to creating a sustainable caloric deficit.

Most people can eat an entire bagel, no problem. Plates of broccoli, with all of the fiber, are much tougher to overeat.

We lay it all out in our Beginner’s Guide to Healthy Eating. It’ll provide tips on how to gradually create habits that get you to a “REAL food” way of eating, including proper portion sizes, tips on batch cooking, and a cameo from Winnie the Pooh.

With all of this, we advise you to take it slow, so new habits of healthy eating become permanent.

Something you can do for the rest of your life.

It’s a strategy we work closely with our coaching clients on: small nutritional adjustments they feel comfortable making. It’s how some of them have been able to lose 50-100 pounds!

Your own Nerd Fitness Coach will find you a nutritional strategy that works for you. Learn more:

Let me explain again: what you eat will be 80%-90% of the equation to lose body fat.

The other 10-20%? Exercise.

Of course it’s exercise.

That’s a pretty good segue into…

HOW DO YOU GAIN MUSCLE?

If you want to build muscle, you’ll have to lift heavy things and ensure that your body has enough calories and protein to adapt by building more muscle.

In our Beginner’s Guide to Building Muscle and Strength, I summarize it as follows:

• Lift heavy things
• Eat a diet based on your goals
• Rest so your body can recover

Let’s chat about each one quickly.

1) Lift heavy things. I will always be on Team Strength Training. If you’re looking to build muscle, you’re gonna need to lift heavy things.

When you lift an object (or your own bodyweight) enough times, your muscles reach the point of failure. This causes your muscles to tear and breakdown.

When your muscle rebuilds itself following the workout, it’ll be bigger and stronger than before. Then you do it again.

And again.

And again.

As long as you are eating enough to rebuild your muscle, you’ll get stronger!

Not sure where to start on a Strength Training practice? No problem! You can download our free guide Strength Training 101: Everything You Need to Know when you join the Rebellion (our free community) below:

2) Eat a diet based on your goals. Because your muscle needs to be rebuilt after exercise, the calories are gonna need to come from somewhere. I’ll talk a lot about proper diet in the next section (with a Harry Potter analogy), so I won’t spend too much time on it here.

Just know that eating the right quantity of foods will be a big part of gaining muscle.  

3) Rest. Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night. I’m talking 7-8+ hours. This will help ensure your body has the time it needs to grow stronger.

If you’re strength training and only getting 6 hours of sleep a night or less, you’re really doing yourself a disservice. Go to bed!

That’s the short gist of how to build strength: challenge your muscles, eat well, and get some rest.

Let’s narrow in on our second point, “Eat a diet based on your goals.” It’ll become very important when balancing both losing body fat and gaining muscle.

To do that properly, grab your owl, and let’s chat about Hogwarts.

How to Lose Fat WHILE Gaining Muscle (The Science)

To answer the question of losing body fat and gaining muscle at the same time, I’d like to introduce an analogy from the world of Harry Potter.

Recall the “Sorting Hat:” The Sorting Hat’s job was to determine which of the four houses kids will call their home.

It’s almost like a traffic director: “Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”

Your body operates on a VERY similar operation: every day it receives new calories (when you eat), and it needs to decide what to do with them!

For example:

You eat a chicken parm sub with fries and a 20-ounce soda. Your body then has to know where to route all those calories.

To keep things simple, it has three choices. It’ll sort those calories into one of three houses:^[6]

A. Burn for Fuel.

B. Rebuild Muscle.

C. Store as Fat.

Right now, when you eat food, your body sorts most of those calories into “Burn for Fuel.”

There’s a number of calories your body needs each day just existing: to keep your liver functioning, your heart pumping, your brain operating, to regulate your body temperature, and so on – it burns a good chunk of calories just keeping the lights on.

This is your “Basal Metabolic Rate” which you can calculate for yourself in our TDEE calculator.

There’s also “B. Rebuild as Muscle” and “C. Store as Fat,” which I devoted entire sections to above.

This is where the problems arise: When you overeat calories and your body doesn’t need anymore to fuel itself, it takes those extra calories and stores them as fat.

However, our goal is the OPPOSITE of this.

We want to keep the muscle we have (or grow it) while getting rid of the fat!

So let’s imagine a scenario where we pull all this together by strength training heavy AND reducing our caloric intake:

1. You strength train regularly, and your muscles break down and need to be rebuilt.
2. You don’t consume enough calories to both rebuild muscle and fuel itself. There’s not enough to go into the “Burn for Fuel” and “Rebuild Muscle” houses.

Does your body just shut down?

NOPE!

Your body has been preparing for this, by storing any excess calories over the years in the “Store as Fat” house.

This means your body can pull from “Store as Fat” to make sure all the work still gets done, including your daily functions as a human and rebuilding the muscle you tore apart.

Said another way:

If you have fat stores (and we all do), you do not need to be in a “caloric surplus” to rebuild muscle. The calories stored in your fat cells act as this required energy.

There is also evidence that muscle can even be grown while in a caloric deficit.^[7]

Meaning bigger muscles with a lower belt size.^[8]

However, if you want to skip all the experimentation and trial and error, you can have a Nerd Fitness Coach do all the heavy lifting for you (not really, you’ll still need to work out).

Your Nerd Fitness Coach will build you a custom plan to lose fat and gain muscle at the same time. Learn more here!

TIPS TO LOSE BODY FAT WHILE GAINING MUSCLE

Let’s bring this all together and create some actionable steps to losing body fat and building muscle at the same time.

1) Sustain a caloric deficit while eating enough protein. You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle.

You can only lose fat if you’re in a calorie deficit.

Remember the Sorting Hat analogy:

If you’re eating too much, your excess calories are being sent to the “Store as Fat” house.

We want to pull from this house instead. So eat less than you burn consistently. 

To help here, I have 3 resources for you:

1. Beginner’s Guide to Healthy Eating. If you want tips and tricks to create habits based on REAL food, that guide will help get you there.
2. “Determining the Perfect Diet for You.” I talk about the benefits of creating a Mental Model on nutrition like Intermittent Fasting, Paleo or Keto (or Paleolithic Ketogenic) to help navigate all the food choices you need to make.
3. Count calories: This means learning your total daily energy expenditure, and tracking your other calories through an app (and/or weighing your food).

You don’t have to follow some predetermined blueprint like “low-carb.” You can create your own diet (which is what I do). Learn all about it right here.

2) Strength train. If you could sell a pill that could be prescribed to every single person on Earth to make them healthier, it would look something like a strength training routine in a bottle.

It is one of the best things you can do for your body.^[9]   

And really, if you want to build muscle, you’re gonna need to lift something! Either weights or your own bodyweight.

You need to challenge your muscles in order for them to get stronger. Now, as we discuss in our article on the correct number of reps and sets, there are multiple ways to do so.

To build muscle:

Lift lighter weights for lots of reps.

Lift really heavy with fewer reps.

The important thing: pick a strategy and get started.

Here are 3 paths forward:

1. Start with a beginner bodyweight workout.
2. Follow one of our 5 Beginner Strength Training Routines.
3. Go through our 6 Level Gym Workouts.

To recap: if you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle. This is a double whammy of AWESOME.

3) Prioritize protein. Outside of being in a caloric deficit and lifting weights (or yourself), eating enough protein is one of the key components of both losing body fat and building muscle.

Protein is the number one nutrient for creating new tissue.^[10]

So when you cut out calories to create a caloric deficit, don’t cut them from protein sources.

Studies have shown that participants can gain muscle, even while in a caloric deficit, as long as they eat enough protein.^[11]

It’s important enough that I’ll say it again:

If you don’t want your body cannibalizing its muscles while you are in a caloric deficit, you need to eat plenty of protein.^[12]

How much protein?

As we point out in our Guide to Protein, roughly 1 gram for every pound of your weight, with an upper limit of 250 grams.^[13] Or two grams for every kilogram if you are on the metric system. This means:

• If you weigh 300 pounds (136 kg), eat 250g of protein.
• If you weigh 250 pounds (113 kg), eat 250g of protein.
• If you weigh 200 pounds (91 kg), eat 200g of protein.
• If you weigh 180 pounds (82 kg), eat 180g of protein.

The gist: don’t skip out on protein. It should be on your plate for every meal (we’ll show you exactly how much in the next section).

If these generalized recommendations stress you out, and you want to know exactly what to do, we can help!

I’ll remind you of Nerd Fitness Coaching, where we help clients lose body fat, gain muscle, and level up their lives. We provide tailored and specific recommendations based on your body and lifestyle, plus accountability and mindset changes to help ensure your new habits stick.

WHAT SHOULD I EAT TO LOSE FAT AND GAIN MUSCLE?

Remember, your eating strategy needs to include two points to lose fat while gaining muscle:

1. Sustain a caloric deficit.
2. Prioritize protein so you can build muscle even while in a deficit.

You may be thinking, “That’s all well and good Steve, but what’s that actually look like?” 

It looks like this!

Taken from our Guide to Start Eating Healthy, which I really want you to read.

The plate is composed of the following: 

• 1-2 servings of protein (¼ of plate)
• 2 servings of vegetables (½ of plate)
• 1 serving potatoes, rice, or pasta. (1/4th of plate)
• 1 serving of fat (size of your thumb)
• 1 zero calorie or low calorie beverage (water, diet soda, tea)

By sticking to our Healthy Plate strategy above, you’ll focus on “REAL food,” which will help you maintain a caloric deficit over time.

Let’s hone in on protein for a moment, because it’s the critical piece for “building muscle.”

Protein can come from any number of sources, including:

• Meat (steak, bison, pork).
• Poultry (chicken, turkey, duck).
• Eggs!^[14]
• Fish and shellfish (salmon, tuna, shrimp).
• Legumes (black beans, chickpeas).

Not a meat-eater? Read our massive plant-based guide!

A serving of protein is about the size and thickness of your palm.

*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.

If you’re curious, here’s how much protein is in a serving of food:

• 4 oz (113 g) serving of chicken has around 30 g of protein.
• 4 oz (113 g) serving of salmon has 23 g of protein
• 4 oz (113 g) of steak has 28 g of protein. 

While all of the Healthy Plate above is important, I want you to pay extra attention to your protein intake since we are trying to build muscle. 

If you’re having trouble making your protein intake goals, check out our Guide on Protein Supplements for some tips and tricks to up your intake, including some awesome smoothie recipes.

This is the exact strategy I followed to lose 22 pounds and get to single-digit bodyfat percentage WHILE building muscle:

• Lift super heavy.
• Eat LOTS of protein.
• Reduce carb and fat intake.

If you are NOT losing weight, it means you are still eating too many calories. Keep your protein intake high, and reduce your fat and carbohydrate intake. 

I cover this in greater detail in our “why can’t I lose weight?” guide.

Eventually, you’ll reach a status where there just isn’t enough fat on you to help with “Rebuild Muscle.” At this stage, you can no longer stay with a caloric deficit. You’ll need to flip to a slight “caloric surplus” to build more muscle.

Which means you’ll have to eat more.

It’s debatable when this will actually occur, and we are all different. Reaching 8% body fat for men and 16% body fat for women is a good place to start.

I talk about this extensively in our guide “How to Build Muscle.”

It covers ways to increase your calories for muscle gain, from eating plentiful amounts of Paleo foods to drinking enough milk to make Santa Clause jealous.

Go check it out if you’ve been having trouble putting on muscle.

I want to stress that if you are lifting heavy, and not gaining muscle, diet is likely the culprit.

It was my problem for years, and I’ve seen it amongst countless readers of Nerd Fitness who have trouble gaining muscle.

If you want an expert who will tell you exactly when to eat more or less, check out our 1-on-1 Online Coaching Program. 

Let your Nerd Fitness Coach calculate exactly how much to eat to reach your goals. Learn more!

HOW TO TELL IF IT’S ALL WORKING (Continuing to Lose Fat While Gaining Muscle)

If you’re trying to improve something, it’s important to track it. This also holds true of body composition.

Most people do this by jumping on the scale. This can be “okay,” but it’s only going to tell part of the story.

If you’re building muscle while losing fat, the scale might not go down. You might even weigh more!

Despite weighing more, you could potentially have a better physique.

That’s why in addition to jumping on the scale, I would also encourage you to take progress photos.

Take front and side photos in your mirror, wearing underwear or a bathing suit. Each week, take new photos, and record the number on the scale under the same scenario. Two forms of tracking here allow us to get the full picture.

The scale sometimes lies!

If you eat for a caloric deficit, strength train, and prioritize protein, see what happens.

You may find yourself losing some fat and gaining muscle.

If not, track each category:

• Are you really in a caloric deficit? Track your calories to find out.
• Are you lifting enough? Perform resistance training consistently and track your workouts to determine whether or not you’re progressing via increased weight or repetitions.
• Are you prioritizing protein in your meals? Track your macronutrient breakdown each time you eat.

Data can help tell the story.

…I was thinking of detailed notes.

But an android would be helpful too.

Oftentimes if you’re not seeing desired results, notes and record-keeping can help point us in the direction to make adjustments.

Test your assumptions if things don’t appear to be on track. Here’s our Guide on Tracking Fitness Progress for you to learn more.

The tips outlined above will get you started losing fat while building muscle, but if you’re looking to go a bit further…

#1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

Have a Nerd Fitness Coach design you a plan to build muscle and lose fat!

#2) If you want an exact blueprint for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

#3) Enlist in the Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Alright, I think that about does it for this guide.

Did I miss anything? Do you have any tips and tricks when it comes to shedding body fat and building muscle?

Share it with us!

-Steve,

PS: Make sure you read the rest of the articles in our “How to Lose Weight 101” Series!

• The Beginner’s Guide to Healthy Eating
• Why Can’t I Lose Weight?
• How Many Calories Should I Eat? (Our TDEE Calorie Calculator)
• What’s the Perfect Diet for Me?

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Welcome to the Ultimate Beginner’s Guide 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.

By the time you finish reading, you’ll never have to wonder “what should I do in the gym?”

I bet I also make you laugh once or twice with bad jokes or perfect gifs.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Not confident at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:

Okay, time to start working out. Let’s hit the gym and explore the following:

• Scared to work out in a gym? Read this first.
• How often should I go to the gym?
• Level 1 Gym Workout: Your first day in the gym.
• Level 2 Gym Workout: Cardio Cadet.
• Level 3 Gym Workout: Bodyweight Brigade.
• Level 4 Gym Workout: Dumbbell Division.
• Level 5 Gym Workout: Barbell Battalion.
• Level 6 Gym Workout: Gym Class Hero.
• Gym Etiquette: Tips and Tricks.
• How to build the gym habit.

Note: Nervous about heading to the gym with the novel coronavirus on the loose? Make sure you dead this guide on Gym Safety During the Pandemic. 

Scared to Work Out in a Gym? Read This First.

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.

And that’s only if you can get yourself to use 20 Seconds of Courage to walk in the door!

I explain exactly what I mean by it in this video:

I know many people who say “gyms are not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

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.

Now, if you CAN work up the courage to walk through the door, you’ll be faced with the following:

• People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.
• Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.
• Really strong jacked people picking up heavy free weights so effortlessly that you can’t help but instantly compare yourself to them…and get intimidated.

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.

In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…

Wrong!

You go to the gym TO get in shape. And I will get you there.

If you are going to start using a gym, here are some truths you need to know:

1. Everybody around you is just as self-conscious as you are. Yes, that super jacked dude. Or that thin (or jacked) fit woman on the elliptical. They aren’t focused on you, because they’re too busy living inside their own head wondering if everybody is thinking about them.
2. Everybody starts somewhere. You don’t look good so that you can then go to the gym. You go to the gym to get stronger, more confident, and then look good.
3. MOST will applaud you for trying. When I see somebody who is severely overweight at the gym, it makes me happy – they’re trying to better themselves! That’s freaking AWESOME. This is the mentality 90%+ of the people will have.
4. MANY will be too self-focused to even notice you. 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
5. A RARE few will judge. Though, they’re not just judging you, I promise. They’re judging EVERYBODY around you, because they can’t help but compare themselves to others and they’re terrible people. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.

Sure, you can say “people are mean, the gym is scary, I just won’t show up.” But then, the terrorists win. And so do those people. So f*** that!.

Instead, this is going to be your gym mentality:

• 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.
• Make an epic Spotify playlist that makes you feel heroic.
• Wear clothes that you feel comfortable in.
• Keep your headphones on, zone out everybody, and go about your business. Imagine you’re the only one there.
• Use 20 seconds of courage when necessary to get you to take action.

We work with all of our Online Coaching clients who are worried about looking foolish in the gym. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym.

We’ve helped people just like you go from sheepish beginner to barbell-wielding badass. Let us help you!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re questioning whether you should go to the gym during the pandemic, you can follow along with our Beginner Bodyweight Training program at HOME until you feel safe going.

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How Often Should I go to the Gym?

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’re after. 

That sounds exhausting and miserable to me…

…and I LOVE the gym!

So here’s what you need to know about gym frequency:

Go as much as you can, or as little as you want. 

All of the workouts in this guide are “full-body workouts” which means they work out all of the muscles in your body. 

And as we lay out in “Strength 101: Beginner Strength Workouts,” your muscles get broken down in the gym and then they rebuild themselves stronger over the next 48 hours.

For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session. 

This advice comes with a few caveats: 

• 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! Once a week is better than zero times a week!
• If you have specific athletic or cardiovascular goals you’re training for, then hitting the gym more frequently might get you faster results.
• If you are trying to lose weight, going to the gym more frequently probably WON’T get you faster results. It’s all diet.

“Steve, just tell me how often I should go to the gym!”

Fine! Try to work up to going to the gym 3 times per week.

I like Monday-Wednesday-Friday workout plans.

Start and end the week with good wins! 

Oh, what’s that? You want to exercise on your off days too? Cool. Here’s what you should be doing on your non-training days.

We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. We’re all unique snowflakes!

Okay! Now that we got THAT out of the way, are we ready!?

Great! Let’s level up in the gym!

Level One Gym Workout: First Day At the Gym

The toughest part about going to a gym for the first time is just walking through the door.

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.*

*Don’t have enough mobility to pat yourself on the back? We’ll help you with that too.

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.

Note: You might need to also change into gym clothes if you’re coming from work. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage).

But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”

If you haven’t already done so, ask somebody at the front desk the following:

• “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?”
• Go full YOLO and try to figure these things out on your own.

If you’re able to get a personal tour, great! Ask the treadmill question when you get to them. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what.

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.

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? cool).

Not sure what to do for warm-up movements? That’s okay!

Day 1 Beginner Warm-up Routine:

• Roll your head in half-circles slowly, from shoulder to shoulder. 5 circles in each direction
• Slowly roll your shoulders forwards and backwards. 10 each way.
• Keep your legs stationary, and twist your torso, left and right. 10 twists on each side.
• Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

• Cross one arm in front of your chest, then the other, as demonstrated here by lead coach Jim: Hold each stretch for 5 seconds. Do 3 on each side:

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. Jim STILL uses this “trick” when checking out new gyms.

A dynamic warm-up is the appetizer to ANY main course of strength training.

Really, just get your body moving. We don’t have to make you a gym warrior on Day 1. Some stretches and sightseeing will be good enough.

LEVEL 1 MISSION: Take a lap around the gym and do your stretches.

If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Seriously – I don’t care what you do on Day 1 – as long as it leaves you feeling good enough to come back for a Day 2!

LEVEL 1 RECAP:

• Walking through the door makes you a winner.
• Ask for a tour if you need to know where things are!
• Change into workout clothes.
• Stand in one spot, do a few stretches, get the lay of the land.

If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet!

Level 2 Gym Workout: Join the Cardio Cadets

Get on the treadmill and start it up, based on the staff’s instructions.

If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up.

Why start with just walking?

It gets you moving and out of your head! I know you’re smart – you’re reading NERD Fitness. 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!!

Not only that, but walking is an AMAZING form of exercise. Walking is how Tim, the NF Prime member, lost 50 lbs through walking and nutritional changes. Don’t underestimate walking!

So, for your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous.

A speed that gets you moving and gives you a chance to decide what you’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. They’re not)

LEVEL 2 MISSION: Do your Level 1 stretches, then spend 15 minutes walking, and then you are free to go home.

Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious.

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)

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). Maybe you listen to Harry Potter on Audible.

Whatever floats your boat.

LEVEL 2 RECAP:

• What you do in the gym doesn’t matter – build the habit of going regularly.
• Develop confidence at the treadmill with just walking.
• Start to realize you have just as much of a right to be there as anybody else.
• Give yourself a high five for being you.

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.

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 “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. That’s cool. We’re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

Level 3 Workout: Join the Bodyweight Brigade!

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.

Is this progress? Sure!

Can you do this? Absolutely!

But, but, but… we are going to recommend you try some bodyweight exercises instead as your next step.

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.

If you can do bodyweight exercises proficiently, then stepping into a machine is “easy.”

The reverse is not always the case.

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. This oftentimes might double as the place that some people are doing stretches, where you’ve already been before!

If you don’t know, ask the front desk or find a trainer! That’s what they’re there for!

LEVEL 3 MISSION:

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:

• 10 bodyweight squats
• 10 push-ups
• 10 bodyweight squats
• 10 push-ups
• 10 bodyweight squats
• 10 push-ups

Can’t get through it all? No worries, do what you can.

This style of alternating one exercise with another is called a circuit workout, by the way!

If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how!

HOW TO DO A PROPER PUSH-UP:

HOW TO DO A SQUAT:

These are two key movements in our Beginner Bodyweight Workout Routine, and the foundation of any strength training routine!

If you just did the above mini-workout for a month, you’d be off to a great start! If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!

LEVEL 3 RECAP:

• 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

Stay at this stage as long as you need, until you can move on!

Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too.

We have tons of 1-on-1 coaching clients 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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

The free weight section.

Gulp.

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.

It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it.

LEVEL 4 MISSION:

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. 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.

We’re going to add a 1-arm dumbbell row to our circuit above:

That’s it! Just one dumbbell exercise! Boom! You are now weight training like a boss.

Here’s your new Level 4 Gym Workout Circuit: Dumbbell Division A

• 10 bodyweight squats
• 10 push-ups
• 10 one arm dumbbell rows (10 per arm)

Do this circuit once, and then repeat two more times if you’re feeling good.

To recap, or if you skipped Steps 1-3 (I’m only slightly offended), here’s how to properly do:

A BODYWEIGHT SQUAT:

A PROPER PUSH-UP:

Congrats! You’ve used dumbbells!

Remember, everybody started somewhere, and we’re just working on getting you comfortable being in the free weight section.

Want to continue adding dumbbells movements into your workout? Let’s add them to the squats.

Use the same dumbbell to do “goblet squats.”

They’re named as such because it looks like you’re holding a goblet that you don’t want to spill.

Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from Nerd Fitness Prime:

So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following:

• 10 goblet squats
• 10 push-ups
• 10 dumbbell rows/side

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

This will put you ahead of 95% of the gym going population. You’ll be on a great path to building a healthy, antifragile, resilient body.

Add a little more weight here and there- making the minimal possible jumps each time (going from 10 lb to 12.5 lb dumbbells, for example).

Make your push-up variation a little harder over time.

You can stick with the above for MONTHS.

Ready for another upgrade?

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.

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.”

Bring the dumbbells down to about your knees, not to the ground, then stand back up.

You can see the exercise right here:

Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift.

So our circuit is now alternating with each gym workout.

Do 3 circuits of each if you can! If the weight is too light, use heavier dumbbells the next time you train.

Level 4 Gym Workout: Dumbbell Division C:

• 10 goblet squats OR 10 dumbbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows per arm.

LEVEL 4 RECAP:

• Remember you have just as much a right as everybody else to use the free weights.
• Take a deep breath, go into free weights section, and get a 10 lb. dumbbell.
• Learn to do a bent over row and goblet squats.
• Learn to do dumbbell Romanian deadlifts.
• High five yourself for weight training.

Training with dumbbells opens up infinite possibilities.

Okay, probably not INFINITE possibilities, but close enough.

If you are somebody that wants to learn how to train with dumbbells even more seriously, or you’re looking for ways to put that dumbbell set you have in your garage to proper use, let us help!

If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

The two final pieces of the puzzle are things I want for you so badly, I can taste it. 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.

There’s something powerful about old-school strength training with exercises like the back squat and the deadlift.

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.

But wait!

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:

Level 4 Gym Workout: Dumbbell Division C:

• 10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)
• 10 push ups (on knees or regular)
• 10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

And here is a quick video demonstration of the Squat, but I would REALLY read our full article!

And then I want you to find a squat rack:

THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to the apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). THIS IS DIFFERENT FROM A “SQUAT RACK”:

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!

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, “A Smith Machine is the same thing.” It is not, in fact, the same thing. You hopefully can find a gym that has an ACTUAL squat rack with a free barbell.

If your gym doesn’t have a squat rack, and you want to start barbell training, I would consider finding a new gym or just hanging out in the Level 4: Dumbbell Division!

If using a squat rack scares the crap out of you: wait to attempt your FIRST trip to the squat rack when the gym is nearly empty, or recruit a buddy who knows what they’re doing. If there’s a special day you can go VERY early to the gym, or VERY late, or during the workday, do it then.

Watch this video from The Nerd Fitness Prime about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

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).

You can then complete our tried and true circuit – replacing goblet squats with barbell squats.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

• 10 barbell squats or 10 dumbbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read NF’s Senior Coach 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! 

Speaking of Staci, let’s move on to her favorite exercise (and mine!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

And watch the video demonstration here:

The deadlift movements starts with the weight on the ground, and ends with it back on the ground.

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.

Some facilities have lighter plates at that same large diameter. Use them.

If you are lifting less weight (or just using the bar to start off) then DON’T do the deadlift from the ground. The bar will be too low to the ground and mess up proper technique.

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!

3) Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead.

START WITH A LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weights in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from Nerd Fitness Prime:

Once you’ve 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).

Level 5 Gym Workout: Barbell Battalion:

Day A Circuit – 3 rounds of:

• 10 barbell squats
• 10 push-ups
• 10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

• 5 barbell Romanian deadlifts
• 10 push-ups
• 10 dumbbell rows per arm

Not sure what a bodyweight row is? 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! 

Read our article on bodyweight rows, and also watch our quick video demonstration here of Staci doing them:

LEVEL 5 RECAP:

• Barbell training will change your life like it has changed mine.
• Learn to squat and learn to deadlift properly.
• Focus on proper form, and slowly start to add weight to the bar.
• You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

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 online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout: Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can’t 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.

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:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

• 10 barbell squats
• 10 push-ups
• 10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

• 10 barbell Romanian deadlifts/regular deadlifts
• 10 push-ups
• 10 inverted bodyweight rows

Spice it up further! 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!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS-ON INSTRUCTION? 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!

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 competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to book a free call with our team!

Gym Etiquette: Tips and Tricks

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:

#1) Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s 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 even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

#2) Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

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’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

#3) Write down everything you’re doing and track your progress. 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.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

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.

#4) It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. 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.”

#5) If you don’t know, ask somebody who works there. 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.

Usually, there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re 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!

#6) 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:

#7) Work out with what you can work with.

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. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

#8) Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

• Trying a machine for the first time takes courage.
• Picking up a dumbbell takes courage.
• Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

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. 

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!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

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.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s 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. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

• Recruit a friend to join you at the gym! You don’t want to let them down, right?
• Prepay for a bunch of sessions with a good personal trainer.
• Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! 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 “Building your Batcave.”

3) Cultivate a love of constant improvement. 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:

Because you ACTUALLY like to work out! 

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: 

• You’re adding more weight to your squats.
• You are attempting a new personal best for the deadlift.
• You’re trying to get your first pull-up. 
• You get to see your gym friend and hear how his day went.
• You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

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:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

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! 

PHEW!

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! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

• Finding the Right Gym
• 6 Things to Know Before Joining a Gym
• Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

• Strength Training 101: Beginner Strength Training Routines
• Strength Training 101: How Much Weight Should I Be lifting?
• Strength Training 101: Finding the Right Gym
• Strength Training 101: Building Muscle Quickly
• Strength Training 101: Inverted Rows
• Strength Training 101: How to Squat Properly
• Strength Training 101: The Overhead Press
• Strength Training 101: The Deadlift

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Photo Sources:Hardcore Stormies Hit The Gym, Iron Lego, stormtrooper out of line, Venting Off, Scenes from an empty lot in Brooklyn, vol 1., siraphol © 123RF.com, tonobalaguer © 123RF.com, Edvard Nalbantjan © 123RF.com, Oops this doesn’t seem to be London 24th March 2017, power rack,

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