How to Deadlift Safely With Proper Form: Step-by-Step

When we get together, we deadlift!

Deadlift day is my favorite day of the week.

After reading This Ultimate Guide to Deadlifts – a part of our Strength 101 series – it’ll be yours too!

Click any link below or scroll down to read the whole guide:

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!

Let’s do this.

A Beginner’s Guide to CrossFit: 8 Things to Know Before Your First CrossFit Workout

Today we teach you everything you want to know about CrossFit.

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.

Many of the coaches in our Online Coaching Program have been CrossFit instructors or gym owners, so this is what we do best: help people start strength training confidently and without injury.

CrossFit can be AMAZING…for the right person, with the right CF coach.

Luckily, this guide is going to help you figure out both of those things!

In this Beginner’s Guide to CrossFit, we’ll cover:

Let’s jump right in!

The Ultimate Guide to Building Muscle Fast (Training & Workouts)

This strongman in leotard knows how to build muscle and strength.

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

In this guide, we’ll provide step by step instruction that will help you start building muscle immediately! Like, today!

We’ll explore:

That may seem like a lot of topics to cover. DON’T PANIC!

Because gaining muscle and strength really comes down to three things.

If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:

  1. Lift heavy things
  2. Eat a diet based on your goals
  3. Get enough rest

I realize doing those three things is much easier said than done – I struggled with progress for a decade and know exactly what you’re going through if you’re feeling unsure.

You probably don’t have years to make the mistakes that I did, and you just want to start getting results today. In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

Nerd Fitness Coaching Ad

But enough of that, let’s get into the nitty-gritty of how to get started with strength training!

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

circuit training is awesome, even dinosaurs love it

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

How to Get Rid of Man Boobs: Step-By-Step Plan for Reducing Moobs Quickly

These two LEGOs are discussing how they feel about fat on their chest: man boobs.

Can I get rid of my man boobs quickly and naturally?

Awkward phrase? Sure.

But that’s not gonna get us to shy away from the topic here on Nerd Fitness.

We work on solutions to questions just like this with our Online Coaching Clients: awkward questions and challenging situations that are tough to talk about and get actually helpful solutions for!

This is what we do, and we’re really good at it.

Today, let’s tackle the “moobs” situation head-on by covering all of the following in this MASSIVE guide:

Onward!

How to Do a Handstand: Get Your First Handstand in 30 Days

Today we teach you how to do a handstand!

A handstand is one of the coolest exercises ever, but it’s also one of the most advanced moves to learn.

Fortunately, you’ve come to the right place.

Today you start your journey to the Upside-Down!

We'll start your journey to the Upside-Down with Handstands today!

Ah, not that Upside-Down…we’ll keep you in this dimension.

We’ve helped many of our coaching clients achieve their first handstand and today we’ll share with you how it’s done with this guide!

We’ll treat it like a video game, progressing you from complete noob to Level 6: Handstand Master. 

We’ll go over the following (click to flip to that section):

The tutorials ahead are from our premium course Nerd Fitness: Handstands, which you gain access to under a Nerd Fitness Prime membership. I would encourage you to check out if you like what you see here.

Alright, brace yourself to get flipped-turned upside down.

How to Squat Properly: The Ultimate Guide

The barbell squat is the one of the best exercises on the planet

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also an exercise I see nearly EVERYBODY do incorrectly.

We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide! 

So have no fear…

After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101 series – you can start performing this compound exercise safely and effectively.

Click any link below or scroll down to read the whole guide:

The Ultimate Guide to Dry January (How to Crush a Month of “No Alcohol”)

A picture of two LEGOs drinking in front of a beer bottle...in February.

So you want to learn all about Dry January?

Giving up alcohol for the first month of the year is a growing health trend and something we’ve seen many of our Online Coaching Clients partake in. Today, we’ll share with you the same tips and tricks we provide them when abstaining from alcohol.

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

Pour yourself a tall one (of water) and let’s do this.

Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan

After today's guide you'll be able to do a pull-up everywhere, like Steve does.Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pullup ASAP!

Here's a gif of a pull-up in perfect form.

We have helped hundreds of Online Coaching Clients get their first pull-up, and we’ll cover our exact strategies below! 

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

Let’s do this thang.

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!

These Troopers get to work out in the Death Star's gym. You might have to buy a membership.

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.

This Muppet knows strength training will help him gain muscle and lose fat.

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!

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

Note: Nervous about heading to the gym with the novel coronavirus on the loose? Make sure you dead this guide on Gym Safety During the Pandemic

How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

If this plot asked how many reps and sets should he do, what would you tell him?

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

This Muppet knows strength training will help him gain muscle and lose fat.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

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 shows and follow along with the app. 

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

Warm Up Properly: The 15 Best Dynamic Warm Up Exercises & Routines To Prevent Injury

Today, you’re gonna learn all about the importance of warming up, and how to warm up with specific video routines! 

We think this is so critical for training safely that whenever we design a workout for our coaching clients, it always starts with a proper warm-up. So I’m excited to share these warm-up tips and tricks with you too.

In this guide we’ll cover the following (click to go to that section):

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).

Playing with dynamite is not recommended

So you’re reading the right article.

Also, if you’re interested in a program that tells you exactly how to warm-up and workout, you may like our new app!

Nerd Fitness Journey will set you on an adventure that will tell you exactly when to workout, when to warm-up, and when you should rest. No guesswork needed. 

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

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 LEGOs 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.

The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk

Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? I got you.

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

How fast can it take to grow muscle? It took Steve years of trial and error.

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

This free guide is gonna get you started off on the right foot!

Here’s what we’ll cover in this ultimate guide (click to jump to that section):

INTRO:

NUTRITION:

STRENGTH TRAINING:

RECOVERY, TIPS AND TRICKS, NEXT STEP:

Previous Next View Archive