So you want to lose weight and get in shape, but you don’t want to leave your house…
As your fitness Yoda, I will teach you a great Beginner Bodyweight Routine you can do anywhere: in your living room, at a park, or in a galaxy far, far away….
Click the sections below to get right into the action:
These are the types of workouts we build for our busy 1-on-1 Online Coaching Clients! We provide personalized instruction and custom workouts, professional accountability, and expert guidance from us at Team Nerd Fitness!
So you want to get strong, and you have no idea how to start (like this cat).
In this Beginner Strength Training Guide (part 2 of our Strength 101 series) – you’ll have both the confidence to start getting strong AND a plan to follow.
These are the exact strategies we use with our 1-on-1 Coaching Clients to help them build confidence and start strength training, and I’m excited to cover all of this in this massive guide.
This is also quite a lot to absorb, so we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.
Grab it free when you join the Rebellion by putting your email in the box below.
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.
By the way, hi. I’m NF Lead Female Coach Staci Ardison with a 425 pound deadlift, and strength training has changed my life.
Here’s that deadlift by the way (at a bodyweight of 150 lbs):
In addition to helping men and women get strong with our 1-on-1 Online Coaching Program, I also turned this entire Strength 101 series into a free downloadable guide 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.
Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our 1-on-1 online coaching program.
We do video form checks via our coaching app, we’ll build a program that fits your schedule, and even help you get your nutrition dialed in too.
If that sounds like something you’d be interested in…
Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).
I’ll send you the ebook 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.
NOTE: Before we begin, if you have a spinal injury (or really any injury), please check with your doctor before you start.No, Doctor Mario and Doctor Doom don’t count.
Now, a program should be developed around a person’s biology, age, goals, diet, free time, etc. And you know yourself better than anybody (I hope!) so use this guide to create your own adventure!
We build custom workout programs (and provide expert guidance and worldwide accountability) for our 1-on-1 online Coaching Clients, but this strategy guide should help you get your hands dirty and start building your own workout program too.
Speaking of trainers, I want to quickly share why we have our own coaching program.
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!
I’ve been training with an online coach for the past 4 years and it has been the biggest boost for me in the world.
If you’re somebody that’s wants a handcrafted workout and nutritional guidance that’s based on your current situation, consider checking out our really popular 1-on-1 NF Online Training Program!
If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits above will do the trick!
These are the exact kind of custom workout programs we create in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to your hectic schedule and life.
So you wanna get in shape and start getting fit, but you’re not sure how?
No problem! We specialize in helping folks find the perfect workout program for their experience level and goals (or even build their own workout), and today we’ll show you exactly how we do it.
In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover:
This may seem like a lot, but all the steps are important. Trust me.
I’ve seen people spend months and years trying to get fit and lose weight, jumping from one program to the next, and getting no results.
This makes me a sad panda.
I’ve ALSO seen people struggle for years only to turn their lives around permanently in a matter of months.
This makes me happy as a clam.
What separates the second group from the first?
The right mindset, the right community, and the right strategy for finding their PERFECT workout program.
This is the exact strategy we guide our 1-on-1 coaching clients through, it’s the mindset we teach in our online courses, and today I’m going to walk you through it, step by step (“day by dayyyyy”)!
Did you just start singing the theme song to “Step By Step?” You’re welcome.
Okay let’s get weird and help you find your perfect workout program.
This guide will tell you everything you’ve ever wanted to know about CrossFit, but were too afraid to ask (Including “Is CrossFit good for losing weight?”).
If you’ve ever questioned why people run around parking lots with sandbags, you’re in the right place.
Perhaps you’re excited to start with CrossFit, but you don’t have a good gym near you or you want a base level of strength before you join one!
We help people like you with our1-on-1 Online Coaching Program. Through our app, we’ll check your form to make sure you’re doing the movement correctly. We’ll build you a custom program that we’ll adjust regularly based on your progress.
This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff! And as somebody who struggled with being “too skinny” for most of my life, I know how much it sucks.
We help people bulk up quickly and safely with our 1-on-1 coaching program, and I’d love for you to check it out, but this free guide here is gonna get you started off on the right foot!
If you do want to check out the coaching program, you can click the yellow button below and learn more!
I couldn’t help but think this when speaking to Aylette. Now granted, I’ve been on the record countless times promoting Team Strength Training.
However, Aylette is living proof of the benefit of growing strong. There was a time when Aylette would constantly hurt herself while running, where “anything I was doing was leading to injuries and I felt frustrated and really sad about it.”
I know how Aylette feels.
Getting hurt sucks, and it’s depressing to have to take a break from the exercise you love because your body just can’t take it anymore.
It was during such a recovery period that Aylette decided to get more focused instruction. She hoped to find a out of her “train, get injured, recover, repeat” cycle that she was trapped in.
Aylette is a long time Nerd Fitness reader, past Camp NF attendee, and even came to my book tour stop back in 2016!
I’m very honored she has been able to find tremendous success as part of our 1-on-1 Online Coaching Program – her coach Staci worked hard to build a strength training routine to help Aylette become “antifragile.”
She has been with the program for the past 18 months and these days Aylette is back to running and crushing it.
She just ran a half marathon in less than two hours.
Right before that, she came in 1st place for her division in a sprint triathlon.
The best part? No injuries to speak of.
But you don’t need to hear all about this from me. Let’s bring in Aylette!
“Steve, what am I supposed to do on days when I’m not training?”
We get this question all the time here at Nerd Fitness. Since we advise most people to train 3 days per week with full body strength training routines, many Rebels have a few off days each week.
When you complete a full body workout routine, or do lots of compound movements like squats, push-ups, overhead presses or deadlifts, our muscles get broken down.
Then, over the next 24-48 hours hours, those muscles get rebuilt a tiny bit stronger.That’s why it doesn’t benefit us to work out every day; we don’t want to destroy our muscles without giving them a chance to grow back stronger.
That then begs the question: What are we supposed to do on those days? How can we keep up the habit of exercise and not let a day of non-training derail our progress?
Are there things we CAN do on our off days?
That’s why I’m here, my dear Rebel friend: you ask the questions, I answer them!
You set em up, I knock ’em down!
Before I quickly jump into this program, I’m gonna make another assumption: this isn’t the only question you have about training!
Not just what to do on your off days, but also what to do on your “on” days too! How many sets, how many reps, how much should you eat, are you doing your push-ups right, and so on.
Questions like this can make you second guess your fitness practice, which can lead to falling off the wagon. We’ve seen it time and time again here at Nerd Fitness. Which is why we created our 1-on-1 Online Coaching Program: so you can take comfort knowing your training precisely matches your experience level and goals.
Here’s how it works: your own Nerd Fitness Coach will get to know you better than you know yourself. Do you go off the rails on your “off days?” They’ll create a plan to keep you on track, by offering custom workouts, form checks, nutritional guidance, and worldwide accountability in your pocket.If you’re interested, click on the image below, and then keep reading about what to do on your “day off.”
So you wanna learn about the Paleo Diet, aka “the Caveman Diet,” eh?
This is one of the most popular diets on the planet right now (up there with the Keto Diet), and I bet you have questions.
Well I got answers, sucka!
And lots of LEGO photos.
In this massive guide, I’m going to give you the good, the bad, and the ugly when it comes to the Paleolithic Diet (click each link to go right to that section):
Now, this guide is SUPER long, so we took the liberty of converting it into a nicely designed guide for easy consumption (not literal consumption, unless you print it on bacon).
Grab your Beginner’s Guide to the Paleo Diet free when you sign up in the box below:
Get the FREE eBook! The Ultimate Beginner’s Guide to Paleo!
Discover if Paleo is for you
The one simple trick to know if your food is Paleo-friendly
Easy Paleo recipes for beginners to get you started
If you can actually apply the rules of the Paleo lifestyle, you can get some pretty solid results.
As the great Mr. Flintstone once said, “Yabadabadooooo!”
This stuff is so important because getting injured sucks.
And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavy weight within seconds.
This makes me weep for humanity.
These people are just WAITING to get injured. They’re essentially playing with dynamite (also not recommended).
So you’re reading the right article.
If you have questions about how to warm up, I bet you have a lot of other questions about how to train correctly!
Wouldn’t it be cool if you had a tiny Yoda who travels with you anywhere in the world to answer questions on warming up, lifting correctly, and proper nutrition?
We pair you with your own Nerd Fitness Coach who will help you avoid newbie mistakes like not warming up correctly.
Our certified instructors help busy people like you lose weight, gain muscle, and level up their lives, and we’d love to have you if you’re interested!
