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?”
Plus, 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!
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.
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 to walk in the door!
I explain exactly what I mean by it in this video:
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:
#1) People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.
#2) Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.
#3) Really strong jacked people picking up heavy free weights so effortlessly that you can’t help but instantly compare yourself to them…and get intimidated.
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…
Wrong!
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:
- Everybody around you is just as self-conscious as you are. Yes, that super jacked dude. Or that thin (or jacked) fit woman on the elliptical. They aren’t focused on you, because they’re too busy living inside their own head wondering if everybody is thinking about them.
- Everybody starts somewhere. You don’t look good so that you can then go to the gym. You go to the gym to get stronger, more confident, and then look good.
- MOST will applaud you for trying. When I see somebody who is severely overweight at the gym, it makes me happy – they’re trying to better themselves! That’s freaking AWESOME. This is the mentality 90%+ of the people will have.
- MANY will be too self-focused to even notice you. These are the dudes lifting up their shirt in the mirror to check their abs, doing bicep curls in the squat rack, and/or making sure they take photos to post on Facebook to prove they did in fact go to the gym. #Fitspo #Instagram #OtherNonsensicalHashtags
- A RARE few will judge. Though, they’re not just judging you, I promise. They’re judging EVERYBODY around you, because they can’t help but compare themselves to others and they’re terrible people. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.
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:
- Accept that some people suck (like anywhere in life), and most people are indifferent or focused on being self-conscious themselves. Everybody else will applaud you for trying and being there.
- Make an epic Spotify playlist that makes you feel heroic.
- Wear clothes that you feel comfortable in.
- Keep your headphones on, zone out everybody, and go about your business. Imagine you’re the only one there.
- Use 20 seconds of courage when necessary to get you to take action.
These are tips Coach Matt brings up in his video How to Overcome Gym Anxiety:
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!
How Often Should I go to the Gym?
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…
…and I LOVE the gym!
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:
- If you’re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Once a week is better than zero times a week!
- If you have specific athletic or cardiovascular goals you’re training for, then hitting the gym more frequently might get you faster results.
- If you are trying to lose weight, going to the gym more frequently probably WON’T get you faster results. It’s all diet.
“Steve, just tell me how often I should go to the gym!”
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 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!?
Great! Let’s level up in the gym!
Level One Gym Workout: First Day At the Gym
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:
- “Hey I’m new here, could I get a tour of the gym?”
- “Excuse me, today’s my first day, can you point me in the direction of a place I can stretch?”
- “Can you help me work the treadmill?”
- Go full YOLO and try to figure these things out on your own.
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 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!
Day 1 Beginner Warm-up Routine:
- Roll your head in half-circles slowly, from shoulder to shoulder. 5 circles in each direction
- Slowly roll your shoulders forwards and backwards. 10 each way.
- Keep your legs stationary, and twist your torso, left and right. 10 twists on each side.
- Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:
- Cross one arm in front of your chest, then the other, as demonstrated here by lead coach Jim: Hold each stretch for 5 seconds. Do 3 on each side:
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!
GYM LEVEL 1 RECAP:
- Walking through the door makes you a winner.
- Ask for a tour if you need to know where things are!
- Change into workout clothes.
- Stand in one spot, do a few stretches, get the lay of the land.
If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet!
Level 2 Gym Workout: Join the Cardio Cadets
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.
Why start with just walking?
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!!
Not only that, but walking is an AMAZING form of exercise. Walking is how Tim, the NF Prime member, lost 50 lbs through walking and nutritional changes. Don’t underestimate walking!
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.
Whatever floats your boat.
GYM LEVEL 2 RECAP:
- What you do in the gym doesn’t matter – build the habit of going regularly.
- Develop confidence at the treadmill with just walking.
- Start to realize you have just as much of a right to be there as anybody else.
- Give yourself a high five for being you.
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.
Level 3 Workout: Join the Bodyweight Brigade!
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.
Is this progress? Sure!
Can you do this? Absolutely!
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!
LEVEL 3 MISSION:
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:
- 10 bodyweight squats
- 10 push-ups
- 10 bodyweight squats
- 10 push-ups
- 10 bodyweight squats
- 10 push-ups
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!
HOW TO DO A PROPER PUSH-UP:
HOW TO DO A SQUAT:
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!
GYM LEVEL 3 RECAP:
- Warm up on the treadmill with a 10-minute walk
- Find a place where you can do bodyweight movements out of the way
- Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you
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.
Plus, if you want a FREE worksheet on how to level up your resistance training, without needing ANY weights whatsoever, you can grab yours right here:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
Level 4 Gym Workout: Join the Dumbbell Division
It’s time to wander into the place that strikes fear in the heart of most gymgoers:
The free weight section.
Gulp.
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.
LEVEL 4 MISSION:
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 Circuit: Dumbbell Division A
- 10 bodyweight squats
- 10 push-ups
- 10 one-arm dumbbell rows (10 per arm)
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:
A BODYWEIGHT SQUAT:
A PROPER PUSH-UP:
Congrats! You’ve used dumbbells!
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 Nerd Fitness Prime:
So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following:
- 10 goblet squats
- 10 push-ups
- 10 dumbbell rows/side
If you go to the gym 3x a week, work your way up to the following routine:
- Light stretching and walk on the treadmill for 10 minutes
- 3 complete circuits of this beginner circuit
- Go home and eat good food and play video games
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.
Ready for another upgrade?
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:
- 10 goblet squats OR 10 dumbbell Romanian deadlifts
- 10 push-ups
- 10 dumbbell rows per arm.
GYM LEVEL 4 RECAP:
- Remember you have just as much a right as everybody else to use the free weights.
- Take a deep breath, go into free weights section, and get a 10 lb. dumbbell.
- Learn to do a bent-over row and goblet squats.
- Learn to do dumbbell Romanian deadlifts.
- High-five yourself for weight training.
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.
