If you want to learn the overhead press, you’ve come to the right place!

We help many of our coaching clients pick up barbells for the first time, including how to perform the overhead press safely and effectively.

Have a Nerd Fitness Coach guide your barbell training. Learn more here!

Today we’ll share the same lessons we teach our clients so you can get started with the overhead press.

Here’s what we’ll cover:

• Why you should start pressing (What muscles does the overhead press work?)
• What is the overhead press?
• How to set up the press
• How to perform the overhead press (with video tutorial)
• 4 common mistakes to avoid with the overhead press.
• Variations of the press
• FAQ on the overhead press (including starting weight)
• How to get better at the overhead press

A quick note: we have compiled this article and ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!

Download our comprehensive guide STRENGTH 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.

Let’s get you comfortable using the bench press, starting today!

We specialize in helping people pick up barbells for the first time. Today, we’ll share with you the same lessons we teach our clients!

We help busy people just like you get strong. Learn more here!

Here’s what we’ll cover so you can start using the bench press:

• How important is the bench press?
• What muscles does the bench press utilize?
• How to set up a bench press.
• The most important bench press tip (keep tight).
• Proper bench press form.
• What’s a beginner bench press weight? (Determining your starting weight)
• 5 common bench press mistakes. 
• How to ask for a bench press spotter.
• How to bench press without a spotter.
• FAQ on the bench press (including tips on getting started)

This guide is part of our Strength Training 101 series. I would encourage you to check out the rest of the articles if you’re just starting your weight training. 

If you’re in a rush, you can download the entire guide for free when you enlist in the Rebellion (that’s us!), by joining our free bi-weekly newsletter: 

Download our comprehensive guide STRENGTH 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.

If you want to get started training with gymnastic rings, you’ve come to the right place!

We teach many of our coaching clients how to incorporate gymnastic rings into their workout, and today we’ll share with you the same lessons!

Have your Nerd Fitness Coach help you get started with gymnastic rings! Learn more here!

Here’s what we’ll cover so you can get started training with gymnastic rings:

• What are the benefits of a gymnastic ring workout?
• What are the best gymnastic rings to buy? (4 things to consider)
• How to set up gymnastic rings (How to hang your rings)
• 7 beginner gymnastic ring exercises 
• 4 tips and tricks for using gymnastic rings.
• How to get started training with gymnastic rings. 

The tutorials ahead are from our premium course Nerd Fitness: Rings, which I would encourage you to check out if you like what you see. It includes even MORE instruction, a skill-tree leveling system, plus exact directions on what to do, for how long, and when to advance.

“Steve, what am I supposed to do on days when I’m not training?”

It’s a great question and one we receive quite frequently here at Nerd Fitness.

With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 

Have your Nerd Fitness Coach create a complete workout routine, including active recovery! Learn more here:

Today, we’ll share with you the exact same lessons (click to jump to that section): 

• Is it good to work out every day? (Why you need rest days)
• What should I do on gym rest days? (Active Recovery)
• Rest Day Workout 1: Mobility
• Rest Day Workout 2: Fun Activities
• Rest Day Workout 3: Intervals, Sprints, and Walking
• Rest Day Workout 4: Yoga
• Rest Day Workout 5: Foam Roller
• Making the most of your days off (3 Rest Day Best Practices) 

Welcome to the Ultimate Beginner’s Guide to the Gym! 

As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “what should I do in the gym?”

I bet I also make you laugh once or twice with bad jokes or perfect gifs.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Not confident at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:

Okay, time to start working out. Let’s hit the gym and explore the following:

• Scared to work out in a gym? Read this first.
• How often should I go to the gym?
• Level 1 Gym Workout: Your first day in the gym.
• Level 2 Gym Workout: Cardio Cadet.
• Level 3 Gym Workout: Bodyweight Brigade.
• Level 4 Gym Workout: Dumbbell Division.
• Level 5 Gym Workout: Barbell Battalion.
• Level 6 Gym Workout: Gym Class Hero.
• Gym Etiquette: Tips and Tricks.
• How to build the gym habit.