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We’ve created another article in this gym series called “ 29 Unwritten Rules to the Gym,” to make sure you won’t be an accidental ass in the gym. So, when you’re ready, walk over towards the stretching area, and do a few basic mobility/warm-up stretches while continuing to get the lay of the land and see what people are doing (don’t stare excessively, cool? cool). If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.
Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population. Pro tip (also works outside of the gym): pretend you’re confident– even if you’re dying inside – walk with purpose, and nobody will question why you’re doing what you’re doing. Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself.
Why should I get active?
Sure, we help beginners get started with strength training. But we also help seasoned gym-goers take their training more seriously, and even help some folks start competing in powerlifting competitions. We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. We’re all unique snowflakes! Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it. If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.
If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet: We work with all of our Online Coaching clients who are worried about looking foolish in the gym. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym. Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.
Have you got what it takes to reach the top of the leaderboard?
If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how! This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don’t want to jump out of your own skin while in the gym. If you are trying to lose weight, going to the gym more frequently probably WON’T get you faster results. It’s all diet. So, for your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous. So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…
Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell. Our organization will be recognized primarily for our exceptional customer service through respecting all who choose to take their journey with us. We will always allow individuals to sign up for fitness classes, regardless of the point in time of the session. We will provide a breadth of assets to members, such as an interactive app and an intimate tour and explanation of resources. Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight! If you’ve got regular, large weights (usually 45 lbs/20 kgs) on each side then the bar sits the proper height off the ground.Not only that, but walking is an AMAZING form of exercise. Walking is how Tim, the NF Prime member, lost 50 lbs through walking and nutritional changes. Don’t underestimate walking! We can help you with a plan to CRUSH your gym visit. Learn more here. Level 2 Gym Workout: Join the Cardio Cadets
Everybody starts somewhere. You don’t look good so that you can then go to the gym. You go to the gym to get stronger, more confident, and then look good.
Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of “days and years,” not “weeks and months”: If you can’t do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up. Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout: A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. They’re not) LEVEL 2 MISSION:
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