Gym Workout

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Written By Steve Kamb
Last Updated: January 11, 2021

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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!
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 . 

Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating as hell.
And that’s only if you can get yourself to use 20 Seconds of Courage (A Nerd Fitness rallying cry) to walk in the door!
I know many people who say “gyms are not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.
By the way, if you don’t have a gym membership, here’s how to find the right gym , and 6 things to know before joining a gym .
Now, if you CAN work up the courage to walk through the door, you’ll be faced with the following:
If you struggle with self-confidence, or you don’t love how you look, you might assume that everybody around you will be judging you the whole time and don’t want to subject yourself to this torture.
In fact, you might think that somehow you need to get in shape FIRST, and THEN you can go to the gym…
You go to the gym TO get in shape. And I will get you there.
If you are going to start using a gym, here are some truths you need to know:
Sure, you can say “people are mean, the gym is scary, I just won’t show up.” But then, the terrorists win. And so do those people. So f*** that!.
Instead, this is going to be your gym mentality:
We work with all of our Online Coaching clients who are worried about looking foolish in the gym. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym.
We’ve helped people just like you go from sheepish beginner to barbell-wielding badass. Let us help you!
NOTE: if you’re questioning whether you should go to the gym during the pandemic , you can follow along with our Beginner Bodyweight Training program at HOME until you feel safe going.
Sign up in the box below and I’ll send you this workout free (along with some other goodies):
Many people think they need to hit the gym 6 days per week, dutifully alternating weight training with cardio and bootcamps to get that jacked/toned body they’re after. 
That sounds exhausting and miserable to me…
So here’s what you need to know about gym frequency:
Go as much as you can, or as little as you want. 
All of the workouts in this guide are “full-body workouts” which means they work out all of the muscles in your body. 
And as we lay out in “ Strength 101: Beginner Strength Workouts ,” your muscles get broken down in the gym and then they rebuild themselves stronger over the next 48 hours.
For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more in between each session. 
This advice comes with a few caveats: 
Fine! Try to work up to going to the gym 3 times per week.
I like Monday-Wednesday-Friday workout plans.
Start and end the week with good wins! 
Oh, what’s that? You want to exercise on your off days too? Cool. Here’s how what you should be doing on your non-training days .
We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. We’re all unique snowflakes!
Okay! Now that we got THAT out of the way, are we ready!?
The toughest part about going to a gym for the first time is just walking through the door.
If you do that, you’ve already gone farther than 74% of the population (a totally made-up statistic that I’m using to prove my point), so give yourself a pat on the back. *
*Don’t have enough mobility to pat yourself on the back? We’ll help you with that too .
So on your first day in the gym, just GOING to the gym is a big step in the right direction. And I’m proud of you.
Note: You might need to also change into gym clothes if you’re coming from work. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage ).
But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”
If you haven’t already done so, ask somebody at the front desk the following:
If you’re able to get a personal tour, great! Ask the treadmill question when you get to them. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what.
Pro tip (also works outside of the gym): pretend like you’re confident – even if you’re dying inside – walk with purpose, and nobody will question why you’re doing what you’re doing.
So, when you’re ready, walk over towards the stretching area, and do a few basic mobility/warm-up stretches while continuing to get the lay of the land and see what people are doing (don’t stare excessively, cool? cool).
Not sure what to do for warm-up movements ? That’s okay!
These movements have the awesome side-effect of you being able to look around the gym and get the “flow” of things, while still looking busy. Jim STILL uses this “trick” when checking out new gyms.
A dynamic warm-up is the appetizer to ANY main course of strength training .
Really, just get your body moving. We don’t have to make you a gym warrior on Day 1. Some stretches and sightseeing will be good enough.
LEVEL 1 MISSION : Take a lap around the gym and do your stretches.
If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Seriously – I don’t care what you do on Day 1 – as long as it leaves you feeling good enough to come back for a Day 2!
If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet!
Get on the treadmill and start it up, based on the staff’s instructions.
If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up.
It gets you moving and out of your head! I know you’re smart – you’re reading NERD Fitness. But you also probably deal with paralysis by analysis a lot by overanalyzing everything, so we need to get OUT of our heads and get moving! !
So, for your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous.
A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. They’re not )
LEVEL 2 MISSION : Do your Level 1 stretches , then spend 15 minutes walking, and then you are free to go home.
Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious.
Scientists, Benedictine monks, and German scholars refer to such a thing as a “routine.”
As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever)
If I’m gonna walk, I like to crush podcasts while doing so (My favorites: Watch out for Fireballs , Pardon My Take, and Bill Burr). Maybe you listen to Harry Potter on Audible.
This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don’t want to jump out of your own skin while in the gym.
Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of “days and years,” not “weeks and months”:
We have many coaching clients who spend MONTHS just walking and working up the courage to move beyond the treadmill. That’s cool. We’re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.
After getting comfortable with the stretching/treadmill routine, you may want to hop on a weight lifting machine at this point like the leg press or chest press machine.
But, but, but… we are going to recommend you try some bodyweight exercises instead as your next step.
Controlling your body through space (not outer space) is going to be more beneficial in the long run than strapping into a machine and moving through a set path.
If you can do bodyweight exercises proficiently, then stepping into a machine is “easy.”
The reverse is not always the case.
So, if we’ve convinced you to try some bodyweight exercises, then next thing is to identify a place in the gym you can do bodyweight exercises where you’re not in the way. This oftentimes might double as the place that some people are doing stretches, where you’ve already been before!
If you don’t know, ask the front desk or find a trainer ! That’s what they’re there for!
After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout:
Can’t get through it all? No worries, do what you can.
This style of alternating one exercise with another is called a circuit workout , by the way!
If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how!
These are two key movements in our Beginner Bodyweight Workout Routine , and the foundation of any strength training routine !
If you just did the above mini-workout for a month, you’d be off to a great start! If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!
Stay at this stage as long as you need, until you can move on!
Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too.
We have tons of 1-on-1 coaching clients who have gotten in GREAT shape without ever picking up a weight. It all comes down to constantly increasing the challenge and making progress each week. 
It’s time to wander into the place that strikes fear in the heart of most gym goers:
DO NOT FORGET THIS: If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have just as much of a right to be in the free weight section as anybody else.
It might take yet another 20 Seconds of Courage to wander in there, so I’m challenging you to try it.
After you do 10 minutes of walking on the treadmill, go to the dumbbell section, grab a single 10 lb (4.5kg) dumbbell, and find a flat bench like this:
Stand next to that bench, and make sure nobody is using it. If somebody is at a bench nearby, ask them “is anybody using this bench?” If they say no, put your towel on the bench, your 10 lb dumbbell on it, and stand next to it.
We’re going to add a 1-arm dumbbell row to our circuit above:
That’s it! Just one dumbbell exercise! Boom! You are now weight training like a boss .
Here’s your new Level 4 Gym Workout C ircuit: Dumbbell Division A
Do this circuit once, and then repeat two more times if you’re feeling good.
To recap, or if you skipped Steps 1-3 (I’m only slightly offended), here’s how to properly do:
Remember, everybody started somewhere, and we’re just working on getting you comfortable being in the free weight section.
Want to continue adding dumbbells movements into your workout? Let’s add them to the squats.
Use the same dumbbell to do “goblet squats.”
They’re named as such because it looks like you’re holding a goblet that you don’t want to spill.
Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from our self-paced course, The Nerd Fitness Academy :
So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following:
If you go to the gym 3x a week, work your way up to the following routine:
This will put you ahead of 95% of the gym going population. You’ll be on a great path to building a healthy, antifragile, resilient body.
Add a little more weight here and there- making the minimal possible jumps each time (going from 10 lb to 12.5 lb dumbbells, for example) .
Make your push-up variation a little harder over time.
You can stick with the above for MONTHS.
The last dumbbell exercise to learn is the dumbbell Romanian deadlift (RDL). This is like a cousin of the bodyweight squat where we move through the hips more than the knees.
Grab a pair of dumbbells now, push your hips back and bow forward like you’re being polite. Or, you’re like one of those novelty “drinking birds.”
Bring the dumbbells down to about your knees, not to the ground, then stand back up.
You can see the exercise right here:
Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift.
So our circuit is now alternating with each gym workout.
Do 3 circuits of each if you can! If the weight is too light, use heavier dumbbells the next time you train.
Level 4 Gym Workout: Dumbbell Division C:
Training with dumbbells opens up infinite possibilities.
Okay, probably not INFINITE possibilities, but close enough.
If you are somebody that wants to learn how to train with dumbbells even more seriously, or you’re looking for ways to put that dumbbell set you have in your garage to proper use, let us help!
If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.
The two final pieces of the puzzle are things I want for you so badly, I can taste it. These two exercises have changed my life, our lead coach Jim’s life, Staci’s life , and the lives of hundreds of thousands of people in the Nerd Fitness Rebellion:
There’s something powerful about old-school strength training with exercises like the back squat and the deadlift.
Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population.
Even an empty barbell can be heavy, so before we jump into the deep end, you need to be able to complete our circuit with the following weights:
Level 4 Gym Workout: Dumbbell Division C:
Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout .
WHEN YOU ARE READY, please read the following:
And here is a quick video demonstration of the Squat, but I would REALLY read our full article!
And then I want you to find a squat rack:
THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to the apparatus). USE THESE :
THIS IS A SMITH MACHINE (bar is attached to apparatus). THIS IS DIFFERENT FROM A “SQUAT RACK” :
Note: if you are training in a hotel gym , an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack!
This can be for a variety of issues (liability, lack of space, most people just want to use a Smith Machine, etc.). They might even tell you, “A Smith Machine is the same thing.” It is not, in fact, the same thing. You hopefully can find a gym that has an ACTUAL squat rack with a free barbell.
If your gym doesn’t have a squat rack, and you want to start barbell training, I would consider finding a new gym or just hanging out in the Level 4: Dumbbell Division!
If using a squat rack scares the crap out of you: wait to attempt your FIRST trip to the squat rack when the gym is nearly empty, or recruit a buddy who knows what they’re doing. If there’s a special day you can go VERY early to the gym, or VERY late, or during the workday, do it then.
Watch this video from The Nerd Fitness Prime about how to set the ‘pins’ in the squat rack to put the bar at the proper height!
Attempt 1 set of a 5 barbell squats with JUST the bar (first ask the staff or a trainer how much the bar weighs: most standard barbells weigh 45 lbs (20Kg) but your gym might not have standard barbells).
You can then complete our tried and true circuit – replacing goblet squats with barbell squats.
Level 5 Gym Workout: Barbell Battalion A:
(See Level 4 for explanations on the Dumbbell deadlifts and rows)
Congrats! You’re using barbells! If you haven’t already read NF’s Senior Coach Staci ’s transformation story of how she went from barely being able to lift a 10 lb dumbbell to now deadlifting 425 lbs , it’s a really inspiring story! 
Speaking of Staci, let’s move on to her favorite exercise (and mine!)…
And watch the video demonstration here:
The deadlift movements starts with the weight on the ground, and ends with it back on the ground.
If you’ve got regular, large weights (usually 45 lbs/20 kgs) on each side then the bar sits the proper height off the ground.
Some facilities have lighter plates at that same large diameter. Use them.
If you are lifting less weight (or just using the bar to start off) then DON’T do the deadlift from the ground. The bar will be too low to the ground and mess up proper technique.
Instead, do the following to start your deadlifts at proper height:
1) Use blocks to adjust the barbell starting height:
2) Use the safety bars in a squat rack to set the height of the bar correctly!
3) Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead.
START WITH A LIGHT WEIGHT – JUST the bar. As we cover in our “ How much weight should I lift? ”, you should ALWAYS start with just the bar.
Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weights in no time, so don’t rush it.
Here’s Staci demonstrating a proper barbell Romanian deadlift from Nerd Fitness Prime :
Once you’ve started doing these two movements in your routine, your two alternating gym days will look like this. Simply alternate every time you go to the gym (with a day off in between sessions).
Level 5 Gym Workout: Barbell Battalion:
Not sure what a bodyweight row is? It’s an AMAZING exercise that you’ll need to master if you’re going to get your first pull-up or chin-up one day! 
Read our article on bodyweight rows , and also watch our quick video demo
https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/
https://www.coachmag.co.uk/full-body-workouts/6179/a-four-week-gym-routine-to-get-big-and-lean
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