5 Best Strength Training Workout Routines For Beginners (Home & Gym)

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

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

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

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

We’ll be digging into the following:

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

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

How Do I Sleep Better? The Ultimate Guide for Improving Sleep

The Ultimate Guide to Losing Fat and Gaining Muscle (At the Exact Same Time)

Is Vader on the right track to lose fat and gain muscle? Let's find out!

There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

That they just can’t be done simultaneously.

To this, I say, “Hogwash!”

We have tons of success stories from our online coaching clients who have been able to do both simultaneously:

And that’s what we’ll cover in today’s guide!

We’ll do so by discussing:

Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time.

How Jeff the Doctor, Engineer, and Startup Junkie finally put himself first: A success story

Jeff before and after

Today, I have a different kind of success story for you.

It’s maybe the best example I’ve ever seen for “just knowing what to do” isn’t enough when it comes to getting healthy!

Meet Jeff (hey, that’s me next to him!):

We met a few years back at Camp NF, one of our in-person events back in 2016 – he’s one of the most accomplished people I know (he started MED SCHOOL at age 16). However, even for a guy as smart as he is, he struggled with actually getting consistent healthy results and getting out of his own way for years.

Over the past few years, as Jeff’s startup life got busier, his health took more and more of a backseat:

  • Jeff has founded multiple start-ups and is currently running one.
  • His schedule, both for travel and eating, is completely erratic.
  • He spent most weekends of 2018 on airplanes, flying red-eye flights.
  • He kept chasing the next fad, changing his mind every other day.

And his brain wouldn’t slow down! Jeff really struggled with “analysis by paralysis,” thinking about working out way more than he actually worked out.

If this sounds like you and your brain, maybe you can relate?

It took Jeff partnering with Jim, our lead trainer in the NF Coaching Program, for the past year to slow down long enough to start to see results that would stick.

And slowing down isn’t easy for this guy.

Jeff’s brain is always going a million miles an hour, he practically lives on airplanes and red-eye flights, has a super varied eating and workout schedule, and no day is the same for him thanks to his entrepreneurial career!

I’m really proud that Jeff is one of our 1-on-1 coaching clients, and that we were able to get him the results that had eluded him for the majority of his life up to that point.

I love that even as a busy entrepreneur, he’s seeing the “return on investment” of investing in himself with coaching and taking care of his own health! If this sounds like you, we’d love to hear how we could potentially help you at Nerd Fitness Coaching – simply click the button below to learn more!

I’ve chopped this interview into multiple sections, so feel free to pick the sections that you’re most interested in!

How to Stop Stress Eating: 3 Uncommon Tools for Ending Emotional Eating

This LEGO looks worried, probably because he doesn't know what to eat.

All of us have plenty of stress in our lives.

In the modern world, it’s almost a given.

If you find yourself responding by “stress eating,” know that you are not alone.

One of the top issues faced by clients in our 1-on-1 Online Coaching Program is emotional or stress eating. It actually seems to increase in occurrence year over year.

Today, we’re going to show you exactly how we address emotional eating with our clients, including when it’s – GASP – actually okay to stress eat. 

Here’s what we’ll cover in today’s guide:

The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

Wonder Woman vacuuming at home

So you want to start working out, but you don’t want to leave the house?

No problem!

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!

Let’s jump right in!

Should You Do Couch to 5K? Don’t Make These 5 Mistakes

Has is Indy so quick to leave temples? He runs races on the weekends.

If you’re looking to run your first 5K, you’ve come to the right place.

In today’s guide, we’ll cover common questions – and 5 mistakes – about the Couch to 5K program:

Before we jump in…

If you’re interested in running a 5k (which you are, ’cause you’re here) you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shoes and follow along with the app.

You can sign-up for a free trial right here:

Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable

Is this breakfast part of a healthy diet?

So you want to start eating healthy, eh?

Amazing!

We’ve helped hundreds of thousands of people like you transform into actual superheroes, and we focus on proper nutrition to do so.

These are the exact strategies we teach our Online Coaching clients, and we’ve used these tips to help them lose weight and get in great shape without being miserable.

Plus, we use fun LEGO photos and gifs to keep you entertained.

In this Ultimate Guide, we’ll cover everything you need to start eating healthy today:

Let’s jump in!

How Many Calories Do You Burn While Walking? A Hobbit’s Guide to Walking (with Calorie Calculator)

There’s two things every nerd should know:

  1. How many calories do I burn walking a mile?
  2. How far is it to Mordor?

Today, we’re answering both of them (and much more). 

Walking is a great form of exercise and something we often recommend to folks starting our coaching program. Some have had great success walking, including Megan, who has a daily practice to maintain her weight loss journey.

Megan before and after

Here’s what we’ll cover:

Without further ado, let’s step right in.

Strength Training 101: How much weight should I be lifting?

Do you think he supplements with creatine?

“Do you even lift?”

After today’s guide, not only will you be able to say “YUP,” but you’ll also know exactly how MUCH you should be lifting!

We’ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.

Get strong so you don't end up a victim.

As part of our Strength 101 series, we’re going to tell you exactly what you need to know about lifting weights and strength training:

If you find yourself with a billion other strength training questions as you build your own workout, or you’re overwhelmed at all of this and not sure how to get stronger…you’re in good company!

It can be scary enough to keep MOST people from starting, which is actually why we created our Coaching Program.

Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They’ll then design a program that they’ll adjust regularly based on your progress and schedule.

Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress. 

With that out of the way, let’s jump into the nitty-gritty of “How much weight should I lift?

How to Start Working Out (Consistently)

LEGO Rugby players in action.

So you’re having trouble working out consistently?

I get it. 

Life is busy and hectic. You probably wear multiple hats in your life.

Hopefully, one of them is a pirate hat:

Cartman from South Park as a pirate.

If you are having trouble exercising regularly, know that you aren’t alone. 

Not being able to work out consistently is one of the top issues facing our clients in Nerd Fitness Coaching. Luckily, there are some tips and tricks that help them, which we’ll share with you right now too. 

Here’s what we’ll cover today:

Let’s jump right in!

How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way

Staci's life has been transformed by her quest to growth muscle.
If you are interested in learning how to gain weight the right way, you have come to the right place! 

My name is Staci Ardison.

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

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

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

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

Staci showing you how to deadlift 455 pouds.

This is what I LOVE to do.

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

Alright, let’s do this.

How to Exercise With Your Kids (Work out as a Family!)

This picture shows a LEGO on a bike with a stroller attached.

So you’ve got kids running around the house… 

And you need to work out, but can’t seem to distract the little monsters any longer?

No problem!

Many of our coaching clients have to train at home with their kids around. Today, we’ll show you how to get them involved!

Here’s what we’ll cover:

How to Find a Good Personal Trainer or Coach: 5 Mistakes to Avoid!

Two Legos about to workout together.

Before you fork out some cash for a personal trainer, read this guide!

It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer. 

And trust us, having the right trainer can make ALL the difference in the world.

There’s nothing worse than spending 6+ months in a gym (and thousands of dollars) with a trainer, only to step on the scale and realize that you haven’t made any progress.

It’s…

someone singing "The Worst"

I’ve worked with good trainers and bad trainers over the past 16 years, have worked with the same online personal trainer since 2014, and we have a team of 15 personal trainers on Team Nerd Fitness.

Long story short, we know our stuff, and we’ll give it to you straight.

Whether or not you want to check out our 1-on-1 Online Training Program, this guide is going to help you with all the details.

In this guide we’ll cover the good, the bad, and the ugly when it comes to personal trainers – both in-person and online:

How to Get in Shape Quickly and Safely: 4-Step Beginner Guide

This Stormtrooper is ready to get in shape!

This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.

I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).

These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.

In this guide we’ll discuss:

Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”

“But Steve, ‘tri’ means three…”

…don’t worry about that, because Triforce!

Nerd Fitness Triforce of Winning

Either way, you got this.

You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!

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