Or maybe you just don’t quite have the strength yet to hoist yourself up?
Either way, no problem!
We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program with “no-bar pull-ups.” Today, we’ll show you all these tried and trusted workarounds.
By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?
You can test drive it for free (no credit card needed) right here:
Alright, let’s do this thang.
How to Do Pull-ups Without a Bar (5 Pull-up Alternatives)
Coach Jim walks you through 5 different levels of pull-up alternatives, depending on your experience level and what items you may have lying around the house.
Pull-up Alternative #1: Doorway Rows
Our first alternative is to simply use your doorway for bodyweight rows.
To perform a doorway row:
Stand in front of your doorway and grab both sides.
Place your feet a little closer to the doorway, so you’re leaning back.
Sit back so you put weight on your arms.
Pull yourself forward.
That’s it. The more you lean back, the tougher this will be.
To start, you can also just hang back to start building some “pull” strength.
Pull-up Alternative #2: Towel Doorway Rows
Our next alternative is to do doorway rows, but this time using a towel.
The towel might help you lean back even further, creating a more challenging exercise.
Take a towel, and fold it twice lengthwise. Then take your long, folded-over towel, and tie it around the door on the handle opposite side of you.
Make sure the door opens AWAY from you. You don’t want the door accidentally opening, which could cause an unexpected tumble.
Once you have your towel secured around the doorknob, perform rows by using each side of the towel.
Pull-up Alternative #3: Inverted Rows with Chairs
For this pull-up alternative, you’re gonna need two sturdy chairs and a broomstick (or dowel).
We’ll be combining them together, Voltron style, to form our own row station:
The important thing here is the setup. Give your newly created station a few gentle pushes to check the integrity of the structure. Only when you feel confident should you start performing inverted bodyweight rows.
Pull-up Alternative #4: Towel Pull-ups
Now, we’re gonna start doing some actual pull-ups…with towels.
You can either use a couple of sturdy hand towels or washcloths.
Tie an overhand knot in the corner of both towels, which will be used as your anchor.
Then place these knots over a door and close it. Make sure the knots are secure before you start doing your pull-ups.
Again, you’ll also want to make sure the door opens AWAY from you.
Doing towel pull-ups is going to be a great way to improve your grip strength, although if you find them a little too tough, you can use a stool to support your feet as you lift. This will help as you build strength.
Pull-up Alternative #5: Strap Pull-ups
You may or may not have some Forearm Forklifts hanging around, but if you do, you’ll have the perfect equipment for a pull-up alternative.
Forearm Forklifts are made to help you and a friend lift heavy furniture or equipment, but Coach Jim discovered they’re also pretty useful for doing pull-ups.
They have loops designed to hold your arms, which makes them easier to grip than a towel.
Tie a knot in them just like you would with a hand towel and use it to anchor them against your door.
Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own body weight, just at a different angle.
Our goal here will be to work towards a lower and lower angle, increasing the difficulty of the movement.
So at first, we’ll do rows with the bar higher up:
Then we’ll progress to getting the bar lower:
As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to the next level.
Level 3 Pull-up Alternative: Assisted Pull-ups
At this point, you are going to start actually doing pull-ups…with a little bit of assistance.
We’ve got a few options for you.
#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.
#2) Assisted Pull-ups with an 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.
Once you’re comfortable doing a form of assisted pull-ups, and can do about 10 repetitions, it’s time to advance to the next level.
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!
Level 4 Pull-Up Workout: Negative Pull-Ups
Our next level on our path for a pull-up is what we call “negative pull-ups.”
Grab onto the bar with an overhand grip
Jump so your chest is touching
Slowly lower yourself under control until you’re at the bottom of the movement.
As you continue to lower yourself down, you’ll build strength, eventually creating enough muscle so you can pull yourself up.
If you want more specific instructions on any of these levels or movements, check out our guide “Get Your First Pull-up” for more.
What Is the Easiest Type of Pull-Up? (Start With Chin-Ups)
The easiest pull-up variation for you to attempt will likely be the chin-up.
That’s why we have a Chin-up Challenge in our app, because we feel Rebels will have an easier time lifting themselves up with this variation, compared to a traditional pull-up.
For reference:
A CHIN-UP is when your hands are facing toward you:
A PULL-UP is when your hands are facing away from you:
Chin-ups are generally easier to perform than pull-ups because the wider grip of a pull-up isolates your lats, which means you get less assistance from your biceps.
Start with chin-ups. Once you get comfortable doing them, you can then work on more advanced variations. For ideas here, check out our guide How to Do a Pull-up.
When Should I Do My Pull-Up Alternatives? (Next Steps)
Generally, you want a 48 to 72-hour resting period before returning to train the same muscle group.
So take at least a day off before working on your “pull” muscles again.
This allows the area to heal properly so you can grow stronger.
When we designed a training routine for Nerd Fitness Prime members to get their first chin-up, we aimed for three workouts a week.
You could also do Tuesday, Thursday, and Saturday.
Even just working out Monday and Thursday – twice a week pull-up training – would allow you to see some great progress.
Feel free to do whatever works best for you.
If you want any more help with designing your workout, we got you.
Check out the option that best fits your goals:
Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program!
For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer!
Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the image below:
Option #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).
Plus, it’ll teach you how to do pull-ups, even if you have zero experience (or any equipment).
Try your free trial right here:
Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Enlist below and we’ll send you our free Strength Training 101: Everything You Need to Know:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, now I want to hear from you!
Can you currently do a chin-up or pull-up?
What’s your favorite pull-up alternative?
Am I missing any tips or tricks for pull-ups without a bar?
Let me know in the comments!
-Steve
PS: If you want more pull-up goodness, make sure you check out:
How I Bulked up After Years of Struggling as a Skinny Guy
Growing up, I was always the scrawny, skinny weak kid.
There was a reason I dressed up like superman every other day for the first six years of my life:
Superman was strong, big, and powerful…and I wasn’t.
To this day, it’s still a big challenge for me to gain weight or build muscle.
When people tell me “must be nice to have been skinny growing up,” I explain that a killer flat top, my height (5’2″ until I was 16), four years of braces, and two Acutane treatments made sure I still got the full adolescent experience 🙂
When I was cut from the high school basketball team (which I thought was the end of the world), I signed up for a gym membership to get big and strong.
Within five minutes I had almost killed myself when loading up way too much weight for a set of bench presses.
Fortunately, I survived, and thus began my love affair with strength training.
I spent the next six years training in a gym, reading every muscle and fitness magazine I could find, drinking protein shakes religiously…and had about 3 pounds of muscle gain to show for it.
I just assumed “I’m one of those people who can’t gain weight.”
It turns out, I was doing it all wrong.
After graduating college I moved to California, signed up for a gym membership, and received a few free personal trainer sessions.
Although I thought I had known it all (I had been training for 6 years in a gym! I read the muscle mags! I was in good shape already!), I still took the free sessions for the hell of it.
I’m so glad I did!
The trainer drastically simplified my workout and DOUBLED the amount of food I was eating.
I thought he was crazy at first, but I stuck with it.
In 30 days, I had put on 18 pounds (pictured below), increased the strength in ALL of my lifts, and felt more confident than I ever had before in my life.
That’s when the lightbulb when off in my head: there’s a better way.
And thus began a radical redefinition of how I thought the human body worked, how muscle was built, and where I needed to put my priorities.
Since then, I’ve spent seven years learning everything I can about how muscle is built.
A few years back, I took an epic 35,000-mile trip around the world, and despite not having access to a gym for 6 months, I managed to once again pack on even more muscle and get myself in great shape without once picking up a weight (pictured below):
Again, my world was turned upside down.
I learned that gyms are not a requirement to build muscle and get stronger, though a great gym workout can certainly speed up the process.
And after a few more years of up and down challenges, I had finally – jokingly – changed from Steve Rogers to Captain America (there’s a story behind this):
I’m still not the biggest guy in the world, nor will I ever be. I’m okay with that!
I’ve learned that anyone can pack on muscle, even skinny nerds like me.
If you’re skinny and want to get bigger, you’ll be fighting genetics the whole way, but do not let that deter you.
Anything is possible.
Today’s article outlines everything I’ve learned over the past 13 years of mistakes, successes, failures, and adventures.
The Most Important Thing for Putting on Muscle: Eat More Food.
As they say, muscle isn’t made in the gym, but in the kitchen:
If you want to bulk up, you’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.
I learned this the hard way.
I spent four years of college working out five days a week for 90 minutes a day trying to get bigger.
I drank protein shakes like I thought I was supposed to. I got a little stronger, but never bigger.
Why?
BECAUSE I DIDN’T EAT ENOUGH CALORIES.
When I get emails from people who lament the fact that they can’t gain weight, I always first ask about the person’s diet.
More often than not, that person thinks they are eating enough, but are definitely not.
Here’s the truth:
If you are not getting bigger, you are not eating enough.
Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio – I’ll get to that in a minute), and you need to overload your system with calories in order for it to have enough fuel for the muscle building process.
Want to know how many calories you burn every day just existing?
Note: we have used The Mifflin-St Jeor Equation to create this calculator! [1]
For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain:
For some people, it might be 2,500 calories a day.
For others, it might be 3,500 calories a day.
For others, it might be 5,000 calories a day.
I don’t love calorie counting (I prefer a “Balanced Plate” approach), but I think for a newbie starting out, tracking calories for a few days is a great place to begin.
So, track your calories using something like MyFitnessPal over a few days and get an average.
I bet you’ll discover you’re eating significantly less than you thought you were.
LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST.
And then eat MORE!
Spend the next two weeks eating an additional 300-500 calories per day above your TDEE (which you calculated above) and see how your weight adjusts (and how you look in progress photos!).
If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.
Everybody’s results will vary, and thoughts are mixed on how quickly we can build muscle:
Under optimal conditions, some say you can expect to gain 1 pound (.5 kg) of muscle per week,
My results have shown that 2 lbs (1kg) per month is more realistic.
A 2016 study[2]revealed that strength training produced a 2.2 lb increase (1kg) increase in lean mass in 8 weeks.
Regardless of how fast you bulk up, it might be helpful for you to gain weight by putting on some fat with your muscle!
Here are things to consider if you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for your confidence and get you headed down the right path.
So, don’t listen to the sites or programs that say “gain 40 pounds of muscle in two months!”
Unless you’re on the juice (‘roids, not Hawaiian Punch), it’s going to be a slow, long process.
My advice: Rather than massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on!
Now, I know this stuff isn’t easy.
There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!
If you’re somebody that’s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our Online Training Program!
What Food Should I Eat to Bulk Up?
Let’s go through how you should be prioritizing your nutrition, nutrient by nutrient:
Protein: rebuilds muscle after you break it down.
Carbohydrates: provides your muscle with fuel and body weight 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:
After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and/or fats.
Here are foods full of carbohydrates you can prioritize for bulking up:
Rice
Quinoa
Oats
Legumes and lentils
Sweet potatoes
Yams
Regular potatoes
Whole grain pasta
Whole grain bread
To help you get better at eyeballing 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 bulk up!
Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full.
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 [4]. 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.
If you start to eat a lot more food, your “indoor plumbing” is going to really benefit from eating some high-fiber veggies with each meal:
A serving of veggies is about the size of your fist.
Here’s a quick, non-complete list of veggies that can fill your plate:
Broccoli
Broccolini
Cauliflower
Spinach
Kale
Spaghetti squash
Brussels sprouts
Zucchini
Cucumber
Carrots
Onion
Asparagus
BRINGING IT ALL TOGETHER:
This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.
Consume 1-1.5g per pound (2.2-3.3g per kg) of bodyweight 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.
If you are not gaining weight, 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 bulk up, this is the area we target: adding more carbs and fats to each meal.
What are the Best Popular Bulk Up Eating Strategies?
If you read the previous section, you know that we have some pretty specific “best practices” on how to bulk up.
However, there are multiple strategies that can also work, and I’d like to cover each of those here too.
Depending on your budget, your taste in food, and your goals, these strategies will work better for some than others.
#1) The “Healthy” Bulk
I have followed this method to great success multiple times (including right now).
Ultimately, I follow the “real food” principles whenever possible (good sources of quality meat, tons of vegetables, minimal amounts of gluten and processed carbs), but mixing in some specific items that are calorie/carbohydrate dense to reach my calorie goals for the day.
This is the exact strategy we lay out in the previous section of this article.
Speaking of quality calories – how I recommend doing this – receive your Get Bigger Shopping List and Bulk Up Cheat Sheet by putting your email in the box below:
Download our free skinny guy’s guide to putting on muscle!
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The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
But for me at the time, it worked (and got me interested in diet research).
If you are super skinny and on a tight budget, this might be your only option, and that’s okay!
Foods that are high in calories include:
Whole milk
Cottage cheese
Cereal
Pasta
Rice
Potatoes
Ice cream
Juice
Peanut butter sandwiches
Meatball subs from Subway
Pizza
Burgers
Etc.
Whatever gets you to your caloric intake goal for the day.
When I put on my 18 lbs, I used to drink 3 CytoGainer shakes a day, because it was the easiest way for me to stay on target.
If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat.
Steve’s thoughts: I’m not a big fan of this method much, as I’ve come to learn the quality of food is as important (if not more so) than quantity when it comes to your overall health, and we’re aiming for bigger AND healthier.
#3) GOMAD
Drink a gallon of whole milk every day along with your meals.
Sounds crazy, yup, but it works.
A gallon of whole milk is full of enough sugar, carbs, fats, and protein that when all said and done, results in 2400 calories consumed in liquid form.
Mix in vegetables and meat for healthy meals and you got yourself a simple to follow diet.
I’ve attempted this diet back in my younger days, and although my stomach hated me, I certainly had success with it, mostly because it was simple to follow and easy to understand.
Yes, it’s possible to bulk while following either of these diets:
If you are eating Paleo, you’ll want to eat LOTS of carbs and fats from calorie dense foods like fruit, sweet potatoes, and nuts.
If you are going Keto, you’ll want to eat LOTS of fat from cheeses, nuts, oils, and so on.
If you have the budget and want to try it, go for it. You’ll be eating truckloads of nuts, avocados, and meat.
“WHICH STRATEGY IS BEST FOR ME?”
In our opinion, we’ve had the most success with Coaching Clients who adapt a “healthy bulk” strategy, #1 above.
It’s a focus on real food, sustainable increase in calorie intake, and can be adjusted easily by adding or reducing total portions of carbs and fats.
But hey, you do you, boo.
What Supplements Should I take to Bulk up? How to eat more calories.
If you are struggling to consume enough whole foods every day, then here are some tips to help you reach your caloric goals to bulk up:
“WHAT SUPPLEMENTS SHOULD I TAKE TO BULK UP FAST?”
Most supplements are garbage
Plus, you should ALWAYS prioritize consuming real food over shakes and powders.
HOWEVER, if you are interested in bulking quickly, there are two I would recommend:
Protein Powder. A great solution for getting extra protein and calories in your diet and building muscle.[5] As we point out in our article on protein and protein shakes, mix and match your own ingredients and see how many calories you can get into a smoothie without breaking your blender.
Creatine supplement. It helps your muscles retain more water [6], and has been shown to increase the hormone IGF-1, which is needed for muscle growth[7]. It’s one of the only two supplements (along with protein) that I take regularly.
Outside of these two supplements, you really don’t need to prioritize supplementation, despite what the muscle magazines tell you! Hell, many of these muscle mags are OWNED BY SUPPLEMENT COMPANIES.
I’ll leave you with two more big suggestions on how to bulk up in this section:
#1) Liquid calories are your friend. Liquid calories can give us lots of calories without ‘filling us up,’ which is an easier way to consume enough calories every day without feeling overly full.
I personally get a huge chunk of my calories every day from making my own ‘Powerbomb Shake – from our Protein Guide
I put all of this into a Vitamix Blender – yep, it was expensive, but worth the investment. This blender has been used twice a day for 8 years without a single issue.
If you need even more calories consider adding whole milk, coconut milk, or almond milk instead of water.
You can also add a shot of olive oil to add calories/fats to a shake in the quest for MOAR MUSCLE!
#2) Train your Body to Eat More: If you are cooking rice, each week try adding in an extra quarter cup when you cook it.
And yeah, you have to FORCE your stomach to accept more food, even when you’re not hungry.
This is not enjoyable, as you often feel like you’re going to explode.
However, just like it’s necessary to force your muscles outside of your comfort zone to get bigger, you need to force your stomach outside of its comfort zone until it adapts to accepting more calories.
So, start by adding a little bit more food each day and soon enough your stomach will expand.
How to Grow Bigger Muscles: Get Stronger
When you strength train, your muscles are broken down and then get rebuilt stronger to adapt to the stress you have applied to it.
So every time you pick up a slightly heavier weight, you are increasing the challenge and forcing your muscles to adapt and get more resilient.
Follow a progressive overload strategy and eat enough calories, and you will get bigger.
You have two approaches to consider while bulking up:
PATH A: BODYBUILDER BULK. Follow a bodybuilder-type routine that focuses on isolation exercises that chops your body into different segments and works each of them out once a week.
You may have seen something like this:
Monday: Chest
Tuesday: Legs
Wednesday: Shoulders
Thursday: Back
Friday: Arms and Abs
I think these routines are fine, and you might even enjoy them.
However, they do require a fairly large time commitment at the gym, and you’ll be training 5-6 days per week.
PATH B: STRENGTH AND MUSCLE. Focus on full-body routines that contain compound exercises like squats and deadlifts that give us the most bang for our buck.
Every time you train, most of the muscles in your body are getting worked out.
Specifically, this path has you focusing on getting really strong at these movements:
If you can focus on getting really strong with the above exercises, and eat enough calories, you will also get bigger in all of the right places.
Path B is something we’re bigger fans of compared to Path A, and it’s what we recommend to our Coaching Clients.
Specially, we find it to be safer and also more time-efficient: you’ll be training just 2-3 days per week on this path (instead of 5-6 days per week with Path A).
Mark Rippetoe (author of Starting Strength, a must-read for anybody interested in the above exercises) lives for old school barbell training (path B):
Why?
Because it works.
Just. Keep. Eating. And. Lifting.
Skinny Guy Workout Plans for Bulking Up
As we cover in our “How to build muscle” article, here’s a sample routine you can follow NOW to start bulking up.
After you do your dynamic warm-up, do the following workout:
Get stronger and the rest will take care of itself.
NERD FITNESS RECOMMENDATION: Feel free to pick WHATEVER workout program you want from wherever. If you don’t want to follow the workout above, consider these sources:
Now, don’t worry too much about which path is best.
Nutrition plays the most important role in bulking up, and any strength training plan will help you get bigger.
There are 3 studies I want to point out:
A recent study showed that a higher intensity workout (heavier weight for low reps) created more muscle mass than a higher volume (lower weight for more reps).[8]
Getting more volume (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises), in this study[9].
Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[10] but that doesn’t mean bodyweight training isn’t beneficial. Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.[11]
What this means: Don’t overthunk it.
Pick up heavy stuff for 3-4 sets of 5 reps. Pick up a weight that is heavy enough that you can only complete your specified number of reps.
Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.
And then do more next time.
What’s important is that you pick a plan and follow through with it while focusing on eating enough.
After a few months, you can reevaluate and then adjust based on how your body has changed.
On any of these days, feel free mix in bicep curls or tricep extensions or calf-raises at the END of your workouts.
Focus on the big lifts first and get stronger with them.
How much weight should you lift? For every one of the barbell movements above, I start with just the bar, and then add weight in 5lb increments each week.
It’s important to get form right and get your body used to the movement for when you start to lift heavy weight.
How long should you wait between sets? Again, don’t overthink it. Waiting 2-3 minutes allows you lift heavier weight, and thus makes you stronger.
Waiting 60-90 seconds puts more of an emphasis on muscular size and endurance (as you’re resting for a shorter period)…but don’t overthink it. Do the next set when you’re ready.
A piece of advice from 8-time Mr. Olympia, Lee Haney: “stimulate, don’t annihilate.”
Don’t destroy yourself for the sake of destroying yourself; stopping one or two reps short of maximum effort can save you from overtraining and potential injury – remember that muscles are built in the kitchen!
If you’re already overwhelmed and just want somebody to tell you what to do, you’re not alone.
I’ve had a coach since 2014 and it’s the best investment I make in myself every month.
Can Bodyweight Training Help Me Bulk Up?
Yes, you can get bigger and stronger doing exclusively bodyweight exercises.
Take a look at any Olympic gymnast: he is jacked, with giant muscles, all built with bodyweight exercises:
HOWEVER, it requires a very specific type of training regiment to see those results.
Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[12] but that doesn’t mean bodyweight training isn’t beneficial.
Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep. In other words, you’ll need to push yourself to absolute failure.[13]
So, here’s where the challenges arise:
Like with weight training above, you need to increase the difficulty in order for your muscles to adapt.
Because it’s often more challenging to add a few pounds to a bodyweight exercise to make it tougher – compared to putting a weight on a bar, you need to increase the difficulty of the bodyweight movement itself.
If you are trying to build size, you can also do sets where your rep ranges are in the 25-35 reps per set, and you are pushing your muscles to failure (woof):
If you can do 4 sets of 15 push-ups, consider making them harder to progress. Do 4 sets of 15 push-ups with your feet on a bench.
Body weight squats too easy? Work your way up to pistol squats (one legged squats). 4 sets of 12 pull-ups not a challenge anymore? Great. Make them tougher. Go for a wider grip, an uneven grip, or weighted pull-ups.
I highly recommend beginners start to take a serious look at strength training with free weights; it’s much easier to record one’s progress, easy to add more difficulty (just add more weight!), and very structured.
In fact, I personally believe the best routine mixes both weights and bodyweight training. I have been working with my online coach for 4 years, and I’ve packed on size by following abarbell + bodyweight training routine.
Weight training for my lower body, advanced bodyweight movements for my upper body.
What it really comes down to is this:no matter what you have access to (a gym, barbell, dumbbells, or just a pull-up bar) you can find a way to build strength and muscle if you follow a plan and eat enough calories.
If you’re trying to bulk with just bodyweight, it might be worth enlisting the help of a coach to help you scale your bodyweight exercises correctly and in the proper sequence!
I am Skinny Fat: Should I gain or lose weight first?
If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:
Get yourself down to roughly 12% body fat (~20% for women), and then start to increase the size.
By slimming down first, while building muscle, you don’t have to worry about buying BIGGER clothes first, only to then need smaller clothes once you start cutting the fat.
Then, once you decide to eat more and get bigger, if you notice your body fat percentage start to creep up, you can simply adjust until your body fat gets back in the acceptable range. Then keep building!
To recap, here’s what to do if you are skinny-fat:
Eat a caloric deficit while heavy strength training to build muscle while leaning out.
Once you reach a certain body fat percentage you’re happy with (probably 10-12%), then you can increase your caloric intake to build more muscle without putting on too much fat.
Proper Sleep and Rest for Putting on Muscle
Last but not least, the other important piece to this Triforce of muscle building:
Strength training, eating enough, and RECOVERY.
Your body builds and rebuilds its muscles during RECOVERY.
Our muscles generally need 48 hours or so to recover from its previous workout, so I do not recommend you do any serious strength training of the same muscle group on back-to-back days.
A word about cardio: if you are serious about getting bigger and stronger, lots of long-distance cardio will work against you.
It’s something Coach Jim brings up in the video “7 things I learned adding on 50 lbs of muscle”:
Your body has to burn so many calories for your runs that it doesn’t get to use any of these calories in the muscle-building process.
If you love to run/bike, that’s cool, as long as you know it’s slowing (or halting) your progress.
So, cut back on the running or cut it out completely.
Try mixing in sprints and interval training if you want to keep the cardio up without having to do all of the crazy distance. You can always add it back in once you accomplish your weight gain goals.
A few words on SLEEP: You need more of it when you are building muscle.
It’s that simple.
Don’t be surprised if after a heavy deadlift day you find yourself wanting to sleep for 10 hours.
It might mean less TV or less video games.
Again, if you are serious about getting bigger and stronger, don’t neglect sleep.
FAQ for Skinny Guys Trying to Bulk Up
QUESTION #1: “But I just want to get toned, I don’t want to get too bulky.”
That’s not a question, but I hear it all the time. Do NOT worry about getting too bulky. I’ve been trying to get “too bulky” my entire life – it takes years of concerted effort to pull that off.
I’m gonna guess you have 30+ pounds to gain before you’d ever even be considered “bulky.”
That means that if you struggle with weight gain, getting to the point where you are TOO bulky would actually be a good problem to solve.
As you start to put on weight if you ever find yourself getting a tiny bit too chubby, simply eat less at that point!
So, when in doubt, always err on the side of too many calories than not enough. If you’re not sure if you should eat or not, etc.
QUESTION #2: “But I don’t want to do that stuff, so I’m gonna do _____ instead.”
Again not a question. But hey, go for it. Give it a month, and see how your body reacts. If you’re getting bigger, stronger, and healthier, keep doing it.
If not, come back to this article and apply the lessons in here!
Either plan will get you there. It’s 90% diet anyways.
What’s important is that you pick a plan, you progress, you keep track of your results, and you consistently progressively increase the load that you are moving (be it your body’s weight or an actual weight).
QUESTION #5: “I want to get bigger and faster and have more endurance and flexibility ALL at the same time, can I do that?”
I hate to say it, but building endurance and getting bigger simultaneously is brutally difficult.
As I point out in “How to build any physique,” compare a marathon runner’s body with that of a sprinter or gymnast. Put the running on hold for a while, and focus on getting bigger: you’ll get there faster.
When you decide to mix running back in, keep your calorie consumption high and don’t forget to keep strength training!
You can still go for walks, and still get a good cardio workout by lifting quickly with minimal breaks between sets.
QUESTION #6: “Do I need to eat every three hours?”
Nope, you don’t have to:
The TOTAL number of calories you consume over the course of a day is more important than the timing of the meals.[14]
The same is true with protein intake: studies show it doesn’t matter WHEN you eat your protein. HOW MUCH you consume in a day is more important.[15]
In fact, there are actually some scientific benefits that can result from not eating all day and instead condensing it into a smaller window.
But eating more frequently might help…
If you struggle to get enough calories in your system, spacing out your meals might help you feel less full, or give you more opportunities to reach your calorie goal for the day.
I eat all of my calories between 12pm and 8pm, and still get bigger despite only eating 2 MASSIVE meals each day.
Don’t overwhelm yourself. Keep it simple. Get stronger, eat more food, sleep. Break this down into simple steps and goals that aren’t scary, and get started.
The best advice I can give you is to start and make adjustments along the way.
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 a roadmap for home workouts, 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) Download our free Bulk Up Guide, which you can get when you sign up in the box below:
Download our free skinny guy’s guide to putting on muscle!
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The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
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.
-Steve
PS: Make sure you check out the rest of our Bulk Up guides:
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
In today’s guide on workout programing, we’ll cover (click each to get right to that answer):
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!).
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
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.
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 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]
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!
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.
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.
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:
Endurance: 12+ reps per set.
Hypertrophy (bigger muscles): 6-12 reps per set.
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!
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:
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:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
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 are 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!
More specifically, the National Strength and Conditioning Association (NSCA) recommends executing more than 12 reps and having a rest interval in-between sets of 30-seconds or less for muscular endurance. Additionally, you want to focus on a load of 67% or less of your one-rep max (1RM). For example, if you squat 225 pounds for 1 rep, then 67% of that is ~150 pounds. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics)
In one of the earliest studies examining the effects of concurrent strength and endurance training, Hickson and colleagues demonstrated that moderately trained runners and cyclists had improvements in treadmill running (13% improvement) and ergometer biking (11% improvement) to exhaustion at maximal work rates. In a more recent investigation by Aagaard and colleagues, highly trained national team cyclists improved their average power output and total distance covered in a 45-minute cycling test (8% improvement). Strength training has been reported to increase musculotendinous unit stiffness his results in an enhanced ability to store elastic energy during eccentric muscle actions (i.e., muscle lengthening), which in turn increases concentric muscle force (i.e., muscle shortening). This is thought to be one of the reasons why improvements in running economy, cycling economy, and cross-country skiing economy have been observed after a period of combined strength and endurance training.
More specifically, the NSCA recommends executing 6-12 reps and having a rest interval in-between sets of 30-seconds to 1.5-minutes for muscular hypertrophy. Additionally, you want to focus on a load of 67-85% of your one-rep max or 1RM. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).
Again, we can provide some specifics from the NSCA. They recommend executing 6 or less reps and having a rest interval in-between sets of 2-5 minutes for muscular strength. Additionally, you want to focus on a load of 85% or more of your one-rep max (1RM). The NSCA also recommends executing 3-5 reps and having a rest interval in-between sets of 2-5 minutes for muscular power (multiple-effort event). Additionally, you want to focus on a load of 75-85% of your one-rep max (1RM).
If you’re interested, check out this article from Science Daily on the role the central nervous system plays in strength training.
A work set just means a set where you’re training with your heaviest weight. This doesn’t include any warm-up sets.
Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics.
The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men: study
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men: analysis
Other ways to mitigate wearing down your CNS include prioritizing the most important exercises by placing them first in a workout, use moderate-to-heavy loads, since these involve performing fewer total reps to achieve the hypertrophic stimulus, and be aware that adding extra volume of work (e.g., adding extra exercises, sets, and/or reps) to a workout may not necessarily produce superior effects, and dividing a single workout into more frequent workouts over the week may sometimes lead to better results.
To gain muscle mass it is recommended that you seek a calorie surplus (i.e., hypercaloric diet). This can be achieved by consuming an additional 250-500 kcal/day or 10-20% above your typical diet. You may also need to increase your protein intake to 1.6-2.2 g/kg of bodyweight spread evenly throughout the day. And finally, carbohydrates should be the focus of the remaining calorie surplus demands when considering fat intake levels should remain at 20-35% of kcals. This will result in a realistic gain in lean muscle mass of about 0.5 pounds per week.
If you’re trying to lose weight it is recommended that you seek a calorie deficit by consuming 250-500 less kcal/day or 10-20% below your typical calorie intake. Your protein intake should be 1.2-1.6 g/kg of bodyweight spread evenly throughout the day. And finally, carbohydrates and fat should be reduced from baseline to satisfy the needed caloric deficit at the expense of protein. However, enough carbohydrate should still be consumed to maintain performance because carbohydrates (muscle and liver glycogen) are the primary energy sources for higher-intensity exercise. This will result in a realistic weight loss goal of 1-2 pounds per week.
Numerous studies published in various exercise science, sports conditioning, and physiology journals have found that the pre-planned variation of acute program variables (changes in exercises, sets, reps, rest intervals, percent 1RM) is more effective at producing strength and lean body mass improvements than non-periodized programs.
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.
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 Eatingfor a full lesson on nutrition.
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.
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 for each arm (or as many as you can do)
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:
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:
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!
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 a 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!
Finally, a workout that includes Level 3 pull-up exercises
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 previous pull-up workouts – your middle needs to be involved too!
During a pull-up or chin-up, 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 help 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 regular scheduled 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:
Grab onto the bar with an overhand grip
Jump so your chest is touching
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:
Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”
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:
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!
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:
Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
Start from a dead hang.
Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)
Flex your stomach, pull your body until your chest touches the bar.
Slight pause, yell out “I’m a champion!”
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!
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):
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:
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.
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.
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:
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.
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.
#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:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
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:
These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting amazing results for people.
And make sure you download our Kettlebell Worksheet! It’ll come in handy in just a moment.
Grab Your Beginner Kettlebell Routine Worksheet!
Complete this workout at home or gym with 1 kettlebell.
Avoid the common mistakes everybody makes when doing kettlebell exercises.
Build strength, burn fat, level up your life!
Okie dokie, let’s jump right in.
The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)
Once you’ve watched the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here:
COMPLETE THE FOLLOWING KETTLEBELL CIRCUIT 3 TIMES:
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)
And because we like to have fun around here, we made a graphic where superheroes do the workout.
Here’s the Beginner Kettlebell Workout as an infographic:
Our Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so:
1 set of exercise A, go immediately to
1 set of exercise B, go immediately to
1 set of exercise C, and so on…
Repeat from the top!
Your long-term goal should be to do 3 full circuits, back to back, for a complete workout.
4 if you’re on fire, like in NBA Jam.
If you can only go through it once or twice, that’s okay too!
And if you need to take a break at any time between sets or after a circuit, do it! You do you.
Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm-up (you can see our warm-up routine here):
Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell.
In other words, preparing your muscles and joints to move some weight around!
A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.
You can do all of the Beginner Kettlebell Workout with one single bell, from anywhere.
We’ll go over each more in our next section, so you can perfect your kettlebell technique.
Tip from Coach Matt: for the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.
#3) KETTLEBELL OVERHEAD PRESS
Grab the kettlebell with one hand, with the handle going down your palm (if the handle is too close to your fingers it’ll pull your wrist down).
Press straight up with your fist driving the movement (your fist would be pointing up the entire time).
Reverse the movement and bring the kettlebell back down. Then repeat.
Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout.
#4) KETTLEBELL SWING
Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.
Swing the kettlebell behind you, then get ready to jump up.
Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.
Reverse the movement and bring the kettlebell back down and behind you.
Repeat.
Tip from Coach Matt: during the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes.
#5) BENT OVER ROW
Get down into a bent-over, flat-back position and grab the kettlebell with one arm.
Pick up the kettlebell by driving your elbow up into your rib cage.
Lower the kettlebell back down by reversing the movement.
Tip from Coach Matt: try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell toward your stomach.
#6) FRONT RACK REVERSE LUNGE
Grab the kettlebell with one hand and rest the weight between your arm and chest.
Step your leg back (the same side your kettlebell is on) and lower down until your shin is parallel-ish with the ground (or as low as you can).
Spring back up to your starting position.
Tip from Coach Matt: for the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.
Boom! There you have it.
The 6 best kettlebell exercises for beginners.
If you want someone to review your form on any of these kettlebell movements, or you’re looking to level up your kettlebell game, our coaches can do just that! Our spiffy mobile app lets you send a video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.
In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more.[1]
What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?
So you want to buy a kettlebell, eh?
They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.
Which one you pick will come down to your personal preference, your budget, and your experience with kettlebells.
Let’s contemplate the following when picking the right kettlebell:
#1) Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up.
For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells.
No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width.
So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.
#2) Weight. In general, pick a weight that allows you to complete a workout with good form.
When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female.
Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.
#3) Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively.
Ballistic movements would be quick, like the kettlebell swing.
Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum.
For grinding movements, less weight might be in order to help with control.
For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.
#4) Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell.
If the handle has rough edges, you’ll feel each and every one of the movements cut into your hand.
Not fun.
Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness.
Use this as your baseline for differences when comparing bell grips.
Okay, let’s talk about kettlebell brands:
#1) Cap Barbell. This would be an ideal first kettlebell. Not too expensive and of decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart.
The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one?
Let us know in the comments if you like it!
#2) Kettlebell Kings. You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality.
Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
#3) Dragon Door. Some call Dragon Door the gold standard of anything and everything “kettlebell.”
I wouldn’t disagree, but expect to pay for it.
#4) Onnit. Onnit rocks, and they offer good quality bells that are quite popular.
OUR ADVICE: Before you go buy an expensive kettlebell, check your gym!
I bet it has kettlebells, and you can try out different brands/ sizes/ weights/ styles to see which one you like the best.
Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it.
A used kettlebell is still a kettlebell.
Crafty? Build your own!
Here’s a video on how to make a kettlebell:
If you make your own kettlebell (be careful – you don’t want it breaking mid-swing!), please email me. I would be so pumped!
And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.
Can You Lose Weight with Kettlebells?
If you’re trying to lose weight, a kettlebell and the workout routine above would be a great part of the plan!
The other part of the plan should be your nutrition.
As we lay out in our Coaching Program and our massive guide on “Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.
No joke.
It’s by far the biggest factor for success.
So will you lose weight training with kettlebells?
Maybe!
If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you’ll will find yourself building muscle, losing fat, and getting stronger!
If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettlebell workout above)
Processed foods and junk food make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Not losing weight? Track your calories and work on consuming slightly less each day. We tackle this point in-depth in our article “Why can’t I lose weight?”
Eat more protein! Protein helps rebuild muscle, and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:
Download the Kettlebell Worksheet!
Like most things in life, the important aspect of any exercise regimen is starting it.
No matter what strength training program you choose, start TODAY.
You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!
Here’s that Beginner Kettlebell Workout one more time to recap:
Halos: 8 reps each side
Goblet Squats: 10 reps
Overhead Presses: 8 reps
Kettlebell Swings: 15 reps
Bent Over Rows: 8 reps each side
Front Rack Reverse Lunge: 6 reps each side
Here are the next two steps you can take with our community if you dig what we do!
1) Check out our 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn more advanced moves.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!
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).
We even have a fun kettlebell adventure that you can follow!
Try your free trial right here:
3) Join the Rebellion! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettlebell Worksheet.
Simply sign up in the box below, and let us know what you think of it!
Grab Your Beginner Kettlebell Routine Worksheet!
Complete this workout at home or gym with 1 kettlebell.
Avoid the common mistakes everybody makes when doing kettlebell exercises.
Build strength, burn fat, level up your life!
I’d love to hear how this goes for you! Simply leave a comment below.
Hell, leave a comment if there’s anything else we can help you with too.
For the Rebellion!
-Steve
PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other articles in our Strength Training series!
I’ve used Symprove Probiotic a few times now and I actually think it’s one of the best probiotic, gut health products I’ve ever discovered. Read my review to learn about my experience and your options on where to buy Symprove….
When you decide to start running, one of the things you have to consider is whether or not you are mentally and physically ready for it. If your body is used to the minimal movement, then it can be difficult for it to get used to doing more activity. That’s why we’ve written this article: so that you can prepare yourself for a new challenge! Running may seem intimidating at first glance but there are many ways of making sure that you’re as prepared as possible when starting out.
After more than a decade of teaching Pilates and struggling to find a mat that checked all the boxes I was looking for, and hearing from YOU about your struggle too, I took matters into my own hands and set out to create the best Pilates mat for every exercise and every body.
While my criteria was simple, it turns out it’s not easy to create a mat that is not only high-quality, but also sustainable, eco-friendly and free of toxins like PVC, phthalates, and chloride.
You’ve been hearing me say this for years, but there is a big difference between Pilates mats and yoga mats, and for good reason. Pilates mats need to be thicker in order to provide adequate cushion for your spine and joints during rolling exercises (ie: Rolling Like a Ball, Open Leg Rocker, the Roll Over) and for your bony landmarks during exercises like Side Leg Lifts (think hip bones) or Swimming (think pubic bone). Whereas in yoga, it’s important to be as connected to the earth as much as possible, therefore yoga mats are very thin with very little padding.
Many of you have been asking me for mat recommendations for years and I’ve never fully found the perfect mat to recommend. So, with the help of my amazing team here at Lindywell we created the best Pilates mat on the market for you.
My top 5 criteria for a premium, high-quality Pilates mat:
Non-toxic and eco-friendly
Supportive enough for rolling exercises, yet stable enough for balancing exercise
Easy to clean
Beautiful and something you WANT to keep rolled up in the corner of your room
Lightweight and easy to carry
This was no easy feat my friends. I can see why companies cut corners. We had to work HARD to find a partner that would work with us to create a mat that meets all of these criteria, especially since certain materials are hard to come by right now.
We sorted through sample after sample and referenced multiple consumer reviews, testimonials, case studies and reports to find the best feel and balance of support and stability that we could find.
We went through numerous rounds of revisions to make sure the quality and beauty was up to our standards.
I had you and your needs in mind every step of the way. I now know why there is such variation in the price and quality of mats in the marketplace (and understand what that means behind-the-scenes). In order to produce products that are responsible, high-quality and eco-friendly, the cost to produce and the hurdles to jump are higher. We’ve done our absolute best to make sure that our pricing is competitive to other premium mats on the market and we truly want this to be a product that supports you (pun intended) for years to come. (And Lindywell members – you’ll receive a 20% discount!)
I can’t wait to reveal the mat to you very soon. In the meantime, here’s a quick behind-the-scenes video that gives a peek into the journey of bringing this mat to life.
You may have heard about the benefits of having a family meal time, but the reality of living in the modern world can make it a challenge to create that space.
Mealtimes are not only for nourishing our bodies, but they are also times to cultivate connection with family and friends. On this episode of The Balanced Life, Christine Bailey joins me to discuss tips to help you slow down periodically to create a special time to enjoy family and friends around the table.
Christine Bailey is a writer, social entrepreneur, and produce farmer who has been cultivating a life of nourishment and community and inspiring others to do the same. Listen to our conversation as we chat about her journey to farming life, building connections around meals, and the transformation that takes place when people consciously slow down to eat together.
You will want to hear this episode if you are interested in…
Christine’s journey from the music industry to the farm table [1:22]
How Christine is involved with Lindywell [7:53]
Creating meaningful family meal times [13:00]
The communal experience of Kindred dinners [22:08]
How people transform when they slow down to eat together [24:39]
Fun rapid-fire questions [34:48]
Christine’s journey to farming life
Christine Bailey didn’t grow up as a farmer; she grew up in an Italian-American family in New Jersey. Watching the Food, Inc. documentary inspired her and her husband to learn more about local agriculture which led her to seek out small farms in her community. After getting to know the farmers and their offerings, she decided to put together a local food co-op starting with 17 families. That little co-op quickly blossomed into 2300 families.
Christine’s social entrepreneurship didn’t stop there. She and her husband became so inspired by the farmers they worked with that they began their own urban backyard farm in Dallas, Texas. After having her two daughters Christine and her husband decided to fully immerse themselves in farm life, so they sold their businesses and moved across the country to Tennessee to try their hand at organic farming. Listen in to hear her story.
The benefits of gathering around the table
There is something that grounds us when we sit around the table face to face to enjoy a meal. This magical time is a way to truly connect with those around you. Pausing to gather at the table creates space to slow down to the speed of listening. No matter who you are you have to eat, so the act of gathering for a meal brings everyone down to the same level.
Creating meaningful family meal times
Growing up in a large Italian-American family, Christine learned to value shared meals around the table with extended family. This atmosphere taught her how easily and deeply that community is built over food. While food is fuel for the body, it is best enjoyed with others. Gathering around food brings a connection that is hard to form in other ways.
With the busy schedules of modern life, many of us struggle to maintain a consistent family meal time. Christine has a few ideas that could help you make this a part of your family’s routine.
She emphasizes that family mealtimes don’t have to happen every day. Instead, she recommends creating a rhythm that you can follow to set the intention to eat together a few times a week.
If you have young children in the house there is the added drama of the complaints and the mess involved in mealtimes. Just like with Pilates, Christine recommends starting where you are. Don’t strive for perfection and don’t be afraid of the mess.
It’s time to learn how to get fit without leaving your home:
Maybe you’re practicing a self-quarantine.
Maybe you work from your apartment and are avoiding the gym.
Or maybe you just like living like a house cat.
Either way, you’ve come to the right place, because I put together a practical guide for rational people to help you get fit or stay fit, even if you can’t leave the house.
We’ve had incredible success with no-gym workouts for our 1-on-1 Online Coaching Program, allowing our clients to train from any part of the world…or an underground bunker.
Here’s what we’ll cover in our guide, How to Stay in Shape Without Leaving the House:
When you stock up your kitchen, pantry, or panic room with food, make sure the choices match with your fitness goals.
Step #1) Use our Daily Calorie Calculatorto determine how much you should be eating each day based on your goals.
Step #2) Learn about portion sizes of different foods! If you are largely eating meals composed of rice, pasta, oatmeal, cereal, etc. during your quarantine, it’s important to know the correct portion sizes.
These are the foods that are the easiest to accidentally overeat.
Step #3) Do the best you can. You might be stuck eating less than optimal meals for a few weeks or longer, which means controlling your calorie intake is the best step you can take to keep your weight in order.
Here are 5 resources to help you focus on nutrition while living inside:
How to Start Eating Healthy. If you have no idea what a healthy meal looks like, start here. We’ll explain ideal macronutrient ratios for weight loss, proper portion sizes, and putting it all together to build a healthy plate.
5 Rules of Weight Loss. Losing weight and keeping it off is tough stuff. Whether this is the first time you’ve embarked on a diet, or the 17th, read our guide for the exact rules to follow for sustainable weight loss.
10 Ways to Make Vegetables Taste Good. If you want to be healthy, you need to eat your vegetables. Vegetables are high in nutrients and low in calories, making them ideal for a healthy plate. But what if you don’t like veggies? Have no fear! Read our guide on how to turn any “picky eater” into a “vegetable lover.”
The Nerd Fitness Calorie Calculator. Losing weight comes down to eating fewer calories than you burn. But how many calories do you need to eat? What should be your calorie target for weight loss? Read our guide to discover your requirements!
Which Diet is Right for Me?There are a LOT of diets in the fitness world. However, not all of them are created equal. We explore the pros and cons of today’s most popular diets, plus strategies for determining which one is right for you.
11 Workouts You Can Do at Home
One challenge of staying in shape while staying inside comes down to movement, and actually STICKING with a routine.
If you don’t have a home gym, how are you supposed to workout when confined to your house?
This is especially challenging if you’re a gym rat and used to a very specific gym routine!
So what’s a rational, level headed person to do in this situation?
In a nutshell here’s what we recommend:
Schedule your workouts in your calendar, and treat them as you would a gym workout.
Have a specific routine to follow, or set a time to make sure you are getting enough fun movement!
Bodyweight training and gymnastics can build muscle, it just needs to be done with the right intention and intensity! Meaning you just need to have the right plan in place.
Strength training comes down to challenging your muscles more and more each workout.
This can 100% be done with your own body’s weight, meaning you can train from the comfort and safety of your home.
The trick is picking an exercise for each major muscle group (focusing on compound exercises to get the most bang for our buck) and making it more challenging as you begin to grow strength and muscle.
So we’ll want to pick a bodyweight exercise for each major muscle group:
If you’re stuck at home, try and do at least one of these moves every single day.
You can also try “exercise snacking”: doing just a few reps of an exercise on the hour: 5 push-ups and squats every hour, for example.
Up for a real test? Consider the “PLP60 Challenge:” every day, you add ONE more rep of a push-up, pull-up, and a lunge, and do them in as many sets as you need:
Day 1: 10 push-ups, 10 pull-ups, 10 lunges.
Day 2: 11 push-ups, 11 pull-ups, 11 lunges.
Day 3: 12 push-ups, 12 pull-ups, 12 lunges.
And so on.
There’s a benefit to doing one of these bodyweight exercises every single day:
Not only will you build muscle, but training can also remind us we’re trying to be healthy, which can remind us to eat healthier (remember our lesson on the importance of nutrition).
Right now, you can order a 30 pound kettlebell on Amazon for $40. It doesn’t take up much room, and you can do dozens of exercises with a single kettlebell to stay strong!
This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so:
1 set of exercise A, go immediately to
1 set of exercise B, go immediately to
1 set of exercise C, and so on…
Repeat from the top!
Your long term goal should be to do 3 full circuits back to back for a complete workout.
#5) Get Your 10,000 Steps In!
Movement of any kind is beneficial for human health.
That’s why we often recommend people starting their fitness journey begin by simply going for a walk.
But this can be more difficult if you’re trapped in your house or apartment.
That’s why you should create a walking path through your home.
Maybe it’s up the stairs, going around a perimeter of each bedroom (ask permission if it’s not yours), back through the kitchen and then out to the patio.
Or maybe it’s outside, walking circles around your backyard.
The longer the walking path the better, and don’t be afraid to go one direction and then turn around to reverse.
A cheap pedometer, FitBit, or even just the pedometer feature of your watch/phone could help a lot here.
Try to accumulate 10,000 steps per day if possible.
#6) Create an In-Door Obstacle Course.
Just because you’re trapped inside, doesn’t mean you can’t play!
How about creating a fun obstacle course out of furniture?
Of course, the floor is always made of lava.
This video might give you some ideas:
No one says you can’t do parkour in your apartment.
On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand will get you in great shape.
Plus, you don’t need to leave your home to practice.
Never done a handstand before? No problem! Check out our guide on getting your first handstand to begin.
Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
Handstands against wall: 8 seconds
Batman Home Workout 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
This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.
Outside of all these super-sweet workouts we covered, there’s more!
If you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), then check out NF Coaching.
We know exactly how to get people into shape without ever leaving the house.
Building a Temporary Home Gym: What Equipment Should I buy?
If you’re going to be stuck in the house, some essential equipment might help you stay fit and healthy without breaking the back.
As somebody who trains in a gym four days per week, I’m going to be avoiding the gym for the upcoming few weeks.
In addition to plenty of bodyweight training (push-ups, pistol squats, and handstands), this is the equipment I’m using to create an inexpensive mini-gym in my apartment:
#1) A 30 lb Kettlebell. While you don’t need any equipment to grow strong, if you were going to buy anything, a kettlebell would offer you a lot of versatility.
If you do end up picking one up, make sure you check out our 20-minute beginner kettlebell workout, which can be done with one single bell in your living room.
#2) A Door Frame Pull-Up Bar. With this one piece of equipment, you’ll have all you need to build a complete bodyweight workout.
If you’re serious about fitness, and you’re trying to get your first pull-up, a pull-up bar is a must.
I also will be hooking up gymnastic rings to the pull-up bar so I can stick with my ring training!
Honestly, if you have access to a kettlebell to help with some lower body strength training, and then a pull-up bar to do upper-body pull movements, you can build one heck of a workout!
#3) Resistance Bands. Exercise bands don’t take up a lot of room and can be a great way to increase the difficulty of normal bodyweight moves.
For example, you could start doing band squats:
You have a few different options on bands to purchase, so check out our guide to exercise bands for tips on what to secure.
If strength training isn’t your bag, consider these other two options:
Give the cat a thorough brushing (or dog, or child, or creepy doll).
Feel free to edit The Nerd Fitness “Stuck in the House” Game to make it your own!
(Oh, and share your favorite additional missions in the comments below!)
Although this game seems very simple, don’t underrate its value.
One of our coaches plays this game with his clients, and they utilize it as an easy trigger for daily self-care.
Other Tips and Tricks for Getting Fit at Home
#1) Find ANY WAY to move more.
Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day? It’s called NEAT (Non-exercise activity thermogenesis).
“Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.
The difference translates into about 350 calories a day…”
350 extra calories burned per day ain’t no joke!
As we cover in our “How many calories should I eat every day?” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.
Here are some ways to increase NEAT at home:
Watch TV standing up.
Pace while talking on the phone.
Sit on the floor and actively stretch while reading.
Air drum like Dave Grohl.
#2) Prioritize sleep!
When you never leave the house, you can really get off track with your schedule if you’re not careful.
You might be able to wake up tomorrow whenever. Why prioritize sleep if you no longer need to commute?
Well, because poor sleep can really mess with your immune system.
Depending on why you’re isolating yourself (like a quarantine from a nasty virus), a hampered immune system can really be harmful.
Another one to consider, especially if you are now living like a vampire and avoiding sunlight…
Vitamin D helps us absorb calcium and also plays a critical role in our immune system.[2]
We normally get our Vitamin D from sunlight, or from animals (who also get it from sunlight). In the absence of the sun, taking a Vitamin D supplement is the best we can do.
We are social creatures. Meaning if you aren’t careful, never leaving the house might give us cabin fever.
Prioritize human connection, even if it’s not face-to-face:
Call a friend (use Facetime, Skype, or Google Hangouts). Meeting a friend in person is preferred, but whether because of a mandatory quarantine (or you just live far apart) a phone call can be a great way to break the loneliness. Bonus points if you use FaceTime or a video service, which makes it seem like you’re closer than you are.
Write a letter.You can go the other way with technology, and use some pen and paper to write a friend a letter. Yeah, you can just use email, but actual letters are becoming scarce in the 21st century (especially amongst friends) so you’ll set yourself apart by pulling out some stamps and saying “hello” to your mailperson.
Message Boards.Digital communities can make one feel connected with people from all over the world. Many Rebels in our forums have become friends in real life. Go pick out a user handle and get going!
Daily Check-In so People Know You Haven’t Gone Feral.It can be incredibly valuable to have an accountability buddy. An “accountabilibuddy” if you will. You can check in with each other to make sure you’re both training, or even compete against each other “I get 5 pull-ups today!” Personally, I have an online coach in my life to fill this role, because I value an expert who can build me a new workout program when the situation changes.
#6) Look out the window!
Constantly glaring at computers and objects right in front of you isn’t exactly great for your eyes.
Solution: The 20-20-20 Rule!
For every 20 minutes spent looking at a screen, look at something 20 feet away for 20 seconds.
There is some evidence it will help with eye strain, so it’s an easy enough rule to help your peepers stay healthy.[3]
If you want some help here, the app Eye Care 20 20 20 will offer a reminder every 20 minutes to go look outside.
How to Get Fit From Home (Next Steps)
Whether you’re only quarantined for a couple of weeks, or you’re somebody who works from home, the most important thing you do:
It’s time to build a new routine, and it starts by treating your new life at home seriously.
It’s easy to say “I’ll work out later” when your training takes place in the next room over. So easy in fact, that it’s easy to push out until tomorrow.
Then the next day.
Then the next.
Before you know it, you realize you just don’t exercise anymore.
So, no matter how long you’re practicing extreme social distancing, KEEP up your momentum, train aggressively, and take care of yourself indoors.
This will allow you to get back on track without having lost all of your progress.
Note: it doesn’t really matter what time of day you train. Pick a time that works best for you. Just be consistent with it!
Our coaching clients who have the most success training at home are those that place working out in their calendar.
Then at the end of the week, ask yourself “Did I complete this week’s training?”
If “yes”, that’s awesome. Keep at it.
If “no,” don’t fret. Pick a smaller workout (5 minutes vs 10 minutes) and try again.
We discuss this throughout our guide on tracking your fitness progress. If you want to see results, make sure you’re hitting your goals. If you aren’t, pick smaller goals.
The goals themselves aren’t so important at first. What is important is picking one, crushing it, then picking another.
Option #2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for all the exercises covered in today’s guide.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, enough from me. Your turn:
How do you plan on staying active at home?
Stuck at home with kids? How are you getting them involved?
Do you have any tips or tricks for training without a gym?
Are you currently reading this from an abandoned missile silo?
PPS: Hopefully this goes without saying, but getting healthy and building a strong immune system is one of the best defenses one can have against getting sick.
PPPS: Be careful where you are getting your medical news from with regards to this virus! If you are looking for the most up to date information on the CoronaVirus situation in your country, please refer to actual experts over at Johns Hopkins.
Growing up, I was always the scrawny, skinny weak kid.
Pull-ups are my favorite exercise of all time.
