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 and 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.

Let’s learn how to jump rope!

Today we’ll help you get started, even if you’ve never touched a jump rope before (in fact, we’ll show you how to get going without one).

We specialize in helping beginners learn how to train, so you’re in the right place if you’re a little nervous about tangling yourself up.

Here’s what we’ll cover:

• How do I jump rope? (Video for Newbies)
• The Nerd Fitness Jump Rope Workout (with Video Tutorial)
• The 13 best jump rope exercises
• How do I choose a jump rope? (Length and Type)
• Jumping “rope” without a rope (Jump Rope Alternatives)
• Where should I jump rope?
• Will a jump rope help me lose weight?
• How do I build a jump rope workout (next steps)

Cue the Rocky theme song… 

So it’s time to exercise, but you’re confined to a small space?

No problem!

In our Online Coaching Program, where I’m a senior coach, we help folks work out in whatever nook and cranny they may have available. Today, we’ll share these tips with you too.

A Nerd Fitness Coach can build you a workout for ANY room. Learn more here.

And no, we won’t make you shrink like Ant-Man to do your workout.

Here’s what we’ll cover today:

• How much space do you need to work out?
• What’s the minimum equipment needed to train?
• Small Space Workout Level 1: Get Moving
• Small Space Workout Level 2: Bring the Intensity
• Small Space Workout Level 3: May the Force Be With You
• Lessons from Tony Stark for “No Space” Workouts

Let’s jump right in!

It’s time to explore the Flexitarian Diet.

You may have questions like:

What is it? 

Why’s it so popular? 

Will it make me more flexible?

The answer to that last one is “nope,” but the others we’ll explore today!

Have no fear, you’re in good hands.

We analyze different diets in our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn all about semi-vegetarianism. 

Is the Flexitarian Diet right for you? Maybe! Let our coaches help you decide.

Here’s what we’ll cover in our Beginner’s Guide to the Flexitarian Diet:

• What is a flexitarian? (Exploring “semi-vegetarians”)
• What do flexitarians eat? (The Flexitarian Diet Plan)
• How often do flexitarians eat meat? (The “flex” in “flexitarian”)
• Can cutting out meat help you lose weight?
• What are the benefits of being a flexitarian?
• Should I try the Flexitarian Diet? (Next steps)

Let’s get right to it!

It’s time to learn how to touch your toes!

What makes me so confident you’ll be able to reach your little piggy wiggies?

Because we teach even the most “inflexible” of folks how to touch their toes in our 1-on-1 Online Coaching Program, and we’ll share with you all our secrets below.

Want to become more flexible? A Nerd Fitness Coach can create a plan to make it happen!

Here’s what we’ll cover in our guide, How to Touch Your Toes:

• The benefits of being able to touch your toes.
• Why can’t I touch my toes?
• Determining your initial flexibility (We all start somewhere)
• The 4 best stretches to touch your toes (Improve your flexibility)
• How to become more flexible (Next steps)

It’s time to become bendy like Gumby! 

Awesome.

Let’s do this.

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

We specialize in helping people pick up barbells for the first time. So if the bench press makes you worry…DON’T PANIC. We’ll set you up with a plan so you can use it safely and effectively.

Here’s what we’ll cover:

• 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.

Maybe you’ve felt this way: it’s only a matter of time before someone bursts through the door shouting “fake!” 

Then, they’ll have you hauled off to jail as a fraud…or ejected into space as an imposter:

Well, feeling like a phony is a real thing and we’ve found it to be fairly common amongst our coaching clients.

Luckily, we’ve learned a few strategies for overcoming “imposter syndrome,” especially on how it relates to fitness. Today, we’ll share our tips and tricks with you too.

We assign fun missions to our coaching clients to help them level up their mindset! Click here to learn more.

Here’s what we’ll cover today:

• What is Imposter Syndrome?
• How to Overcome Imposter Syndrome Part 1: The Perfectionist
• How to Overcome Imposter Syndrome Part 2: The Superwoman/Superman
• How to Overcome Imposter Syndrome Part 3: The Natural Genius
• How to Overcome Imposter Syndrome Part 4: The Soloist
• How to Overcome Imposter Syndrome Part 5: The Expert
• Getting Rid of Imposter Syndrome (Next Steps)

Let’s jump right in!

What is Imposter Syndrome?