Need to get robust like these LEGO lifters however don’t how one can begin?
On this Newbie’s Information to Power Coaching (a part of our Power 101 collection), you’ll have each the arrogance to begin getting robust with resistance coaching AND a plan to observe.
These are the precise methods we use with our On-line Teaching Purchasers to assist them begin energy coaching, and I’m excited to cowl the whole lot you want.
We’ll be digging into the next:
By the best way, we’ve mixed this text together with the remainder of our energy articles right into a “Power Coaching 101: Every little thing You Have to Know” information.
Seize it free whenever you be part of the Rise up by placing your e-mail within the field under.
Obtain our complete information
- Every little thing you might want to find out about getting robust.
- Exercise routines for body weight AND weight coaching.
- discover the best fitness center and prepare correctly in a single.
How Do I Begin Power Coaching?
Welcome to the primary day of the remainder of your life.
You’ll look again years from now and thank “Previous You” for beginning energy coaching at present.
And I promise, you WILL begin energy coaching at present.
In spite of everything, energy coaching or resistance coaching doesn’t have to be scary or overcomplicated!
Power coaching actually comes down to 2 issues:
#1) Motion of any weight towards “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.
#2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.[1]
Coach Jim explains the ins and outs of progressive overload on this video:
That’s all there may be to it: do some resistance coaching and try to make it an increasing number of difficult, and also you’ll develop stronger.[2]
- This implies in case you drop down and do ONE knee push-up proper now, technically you’ve completed a energy coaching exercise.
- It additionally means in case you then do TWO knee push-ups tomorrow, then you might be formally following a energy coaching routine.
In different phrases…
Now, there are various totally different “energy coaching” and “resistance coaching” paths.
Like a “talent tree” in a online game (with branching paths and progressions), you may progress up one path, and blend and match actions from others relying on the state of affairs.
These paths rely in your targets and what gear you might have accessible to you.
What Are Some Examples of Power Coaching?
Let’s chat about just a few various kinds of energy coaching.
#1) BODYWEIGHT TRAINING
Body weight coaching is just doing an train during which your individual physique is the “weight” you might be “lifting.”
Duh.
That is the BEST place for anyone – no matter weight or age – to begin their energy coaching journey.
Why is that this the finest place to begin? Two massive causes:
A) You at all times have your physique with you (until you’re a ghost, during which case, that is awkward). This implies you may work out ANYWHERE with body weight coaching:
B) Utilizing your physique for resistance coaching is essentially the most “human” factor ever! By studying to push and pull and dangle and squat and lunge, you might be doing what your physique is actually designed to do.
By getting robust with body weight actions, you’re making your self antifragile and less injury-prone.
Now, it’s SCIENCE TIME!
While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.
More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”
You may be asking yourself: what is a motor unit?
That’s okay because I was asking myself this same question.
A motor unit is a single motor neuron and the muscle fibers it innervates.
You can think of two different types of motor units:[3]
- All of us have small motor models, that means {that a} single motor neuron innervates comparatively few muscle fibers, and these smaller motor models are good for exact and detailed actions (e.g., transferring your fingers).
- All of us even have massive motor models, that means {that a} single motor neuron innervates tons of of muscle fibers, and these bigger motor models are good for producing numerous power (e.g., getting bigger muscle teams just like the quads to generate numerous power to assist in sprinting).
Once you begin energy coaching, you actually are serving to your muscle groups talk higher collectively.[4] This is the reason we advocate beginning with body weight workouts, to assist begin this course of.
Nevertheless, body weight coaching isn’t as simple to ‘scale’ the issue as a few of the different energy coaching strategies (“put extra weight on barbell”), however you will get REALLY robust with simply body weight coaching.
For instance, you can begin with knee push-ups, then go to common push-ups, then elevated push-ups, then even as much as issues like handstands and handstand push-ups.
You simply should know HOW and WHEN to scale up (we might help there too).
#2) DUMBBELL TRAINING
Dumbbells are an incredible first step into the world of weight coaching and energy coaching:
- Most gyms may have dumbbells, even when it’s a fundamental fitness center in your house advanced.
- A set of dumbbells doesn’t take up numerous room, which implies you may have a pair at residence with out a big footprint.
- Dumbbells make it simple so as to add problem to a body weight motion: holding dumbbells whereas doing lunges, for instance.
- Dumbbell workouts will be much less intimidating than barbell coaching for some, and are a step in direction of barbell coaching.
- Dumbbells have an added stabilization problem,[4] and can level out muscle imbalances fairly simply (“oh my proper arm is stronger than my left arm.”).
- Dumbbells enable for single-arm and single-leg workouts to be carried out. This may can help you strengthen any muscle imbalances and might come in useful particularly after an harm.
- You’ll be able to scale simply. As soon as the 10-pound weights turn into too simple, decide up the 15-pound ones!
#3) KETTLEBELL TRAINING
A kettlebell is actually a cannonball with a deal with on it. They arrive in any weight possible, don’t take up numerous room, and can be utilized in dozens of how for an incredible compact exercise.
Our 20-minute kettlebell exercise has 8 easy workouts you are able to do with only one weight.
Though there are “adjustable kettlebells,” you’ll more than likely be working with a single kettlebell, after which adjusting your actions for “progressive overload” (making the exercise barely tougher every time).
In case you are a member of a fitness center, they’ll most likely have a number of kettlebells that you should utilize to stage up.
#4) BARBELL TRAINING
No matter intercourse or gender age, in case your aim is to get robust rapidly, use 20 seconds of braveness and get snug coaching with a barbell (I’ll aid you, I promise):
- “Progressive overload” is straightforward – you merely add weights to both aspect of the bar, permitting you to progressively raise an increasing number of weight every week.
- It’s a lot simpler to go heavy safely – particularly for decrease physique actions just like the squat and the deadlift.
The largest draw back to barbell coaching is that with the intention to prepare at residence, you might want to have bought a squat rack, a barbell, a bench, and sufficient weights for your own home or storage (which will be an costly funding, particularly when beginning out!).
If not, you positively might want to be part of a fitness center.
WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?
Unsure which path to select? You’re not alone – these items will be overwhelming. Check out our 1-on-1 Teaching Program. We get to know you and your targets, will verify your type by way of video, and make changes primarily based in your progress!
Which Power Coaching Program is Proper for Me?
So, what’s one of the best exercise program to begin as a newbie?
Realistically, it’s the one which you’ll ACTUALLY do.
Barbell coaching is perhaps optimum when it comes to constructing pure energy rapidly, however in case you don’t see your self attending to the fitness center recurrently – otherwise you’re too self-conscious to enter the free weight part (for now) – no drawback!
Begin with bodyweight training.[5]
Conversely, body weight coaching might sound handy and straightforward to begin now, however in case you can’t inspire your self to work out at residence, you is perhaps higher off becoming a member of a fitness center.[6]
So let’s get you a exercise program!
As we cowl in our “ Discover the Excellent Exercise Plan (for you)”: MOST inexperienced persons can be finest served by following a “full-body” or “complete physique” routine, 2 to three instances per week, with a day of relaxation in between every exercise.[7]
This full-body exercise may have 4-5 massive compound actions.
A compound motion is an train that recruits LOTS of muscle groups concurrently and forces your physique to work in unison. These compound workouts are thought of multi-joint workouts that means that they contain greater than a single muscle group.[8]
An instance can be the barbell squat, which recruits each muscle in your core, butt, and legs to work collectively to raise the load.
That is WAY extra environment friendly – and efficient at constructing pure energy – than doing 5 totally different remoted leg workouts.[9]
Why do 5 workouts when 1 train will get you higher outcomes in 20% of the time?
To reply your subsequent query, let me let you know about what number of units and reps it’s best to do as a newbie!
As we clarify in our “How Many Units and Reps” information:
- Reps within the 1-5 vary construct tremendous dense muscle and energy.
- Reps within the 6-12 vary construct equal quantities of muscular energy, energy, and dimension.
- Reps within the 12+ vary primarily construct muscular endurance and dimension and likewise cardiovascular well being.[10]
If you would like extra, Coach Jim breaks down totally different set and rep ranges on this video:
Many newbie energy applications will encourage you to maintain issues easy, doing simply 5 units of 5 reps for every train.
Personally, I encourage folks to goal for a weight that they’ll raise for 8-10 reps. This provides you an opportunity to actually work in your type and raise safely!
The max lifts will come later, my pal. You gotta be taught to stroll earlier than you may run!
“Staci, which exercise plan is finest for me?”
It relies on your targets!
In case your principal aim is basic health and fats loss, doing a circuit coaching exercise will possible aid you attain your targets (be sure you see our part under for “strength training for weight loss”).[11]
In case your principal aim is to get stronger and/or placed on muscle, following a extra conventional, pure-strength-style fitness center exercise goes to get you there sooner.
TRUTH BOMB: ANY energy coaching exercise will assist you attain almost any aim supplied you do two issues:
- Eat appropriately on your targets too. The way you eat will account for 80-90% of your success or failure with regards to weight reduction or bulking up.[12]
- Enhance the issue of your exercises. That is that “progressive overload” stuff we have been speaking about earlier. Doing 1 extra body weight squat, lifting 5 extra kilos, or finishing your circuit 10 seconds sooner than the final exercise. By forcing your physique to always adapt, your muscle groups won’t ever get complacent and should preserve burning further energy and rebuilding themselves stronger.
Relying in your present state of affairs, and the way rapidly you’re seeking to minimize by the “trial and error” and get skilled steerage, I may need an attention-grabbing resolution for you.
We’ve a reasonably killer 1-on-1 On-line Teaching Program right here at Nerd Health. You’ll work with a coach that can construct a exercise program on your physique kind and targets, verify your type to be sure you’re doing them safely, and even assist plan out your vitamin too.
The 5 Finest Newbie Power Coaching Packages
“Alright Staci, are there any ‘out of the field’ newbie exercise applications I can begin following now?”
Yup! Let me share with you a few of our ideas:
Listed below are 5 resistance coaching exercises you may observe TODAY. Decide the extent that you just really feel most snug with, after which stage up whenever you really feel prepared:
#1) BEGINNER BODYWEIGHT WORKOUT:
Complete one set of each exercise and then move directly to the next exercise:
- 20 bodyweight squats
- 10 push-ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15-second plank
- 30 Jumping Jacks
- Repeat for 3 rounds
Want to stick with bodyweight training? When you’re ready to level up, check out our advanced bodyweight training circuit.[13]
In any other case, you may transfer on to weight coaching whenever you really feel snug!
#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT
In case you are simply getting began with dumbbells and also you’re on the lookout for a newbie exercise program to observe, that is our Degree 3 Health club Exercise, “Dumbbell Division”:
- 10 goblet squats
- 10 push-ups
- 10 dumbbell rows per aspect
I knew you’d ask, so here’s a Goblet Squat video clarification (from Nerd Health Prime):
And right here is our video on how one can do dumbbell rows:
#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT
Our Newbie Kettlebell Routine is a exercise you do anyplace you might have room to swing a kettlebell.
So, most likely not in a telephone sales space or a closet or a toilet stall. However aside from that, just about anyplace else.
Full 3 Kettlebell Exercise Circuits:
- 8 Halos (both sides)
- 10 Goblet Squats
- 8 Overhead Presses (both sides)
- 15 Kettlebell Swings
- 8 Bent Over Rows (both sides)
- 6 Entrance Rack Reverse Lunge (per aspect)
#3) BARBELL TRAINING: 2-DAY WORKOUT SPLIT
As we cowl in our “ Practice in a Health club” information (the place we take you from “misplaced sheep” to “barbell badass”), this routine is a way more centered weight coaching, strength-building exercise that will get your toes moist with barbell coaching. Click on on ANY train to learn to do it correctly.
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A
Do 3 rounds of:
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B
Do 3 rounds of:
WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?
#1) “Starting Strength” is taken into account the gold normal newbie barbell weight coaching program by many. We extremely advocate you decide up the actual book in case you are critical about barbell coaching – it’s one of the crucial vital coaching books you may ever learn.
#2) Strong Lifts 5X5: A stable exercise program that begins you out very gradual, with simply the barbell, and helps you grasp type earlier than you get too heavy. It additionally retains issues VERY simple with “do 5×5.” Sturdy Lifts has been round for a very long time and is a stable program.
#3) Jim Wendler’s 5/3/1: This program permits you somewhat extra freedom to do workouts that you just get pleasure from, or work on private weaknesses, since you select a few of the help work.
Word: You’ll be able to modify any of the barbell coaching applications to be completed with dumbbells, if that’s what you might have at residence!
Lastly, you may at all times write your individual exercise plan! I wrote my very own exercises for a decade and it taught me a LOT about coaching and well being.
We do have our personal 1-on-1 On-line Teaching Program the place you’ll work with a coach who will construct a energy coaching exercise program on your physique kind and targets, verify your type on every train by way of video, and even aid you plan out your vitamin too.
How A lot Weight Ought to I raise?
We’ve a FULL useful resource on how to determine your starting weight for lifting, but I’ll give you the gist here.
The simple-to-learn but tough-to-implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
And then, try to lift sliiiightly more than last time.
Here are two common questions on strength training:
#1) How much weight should I start with?
- If you are using dumbbells or a kettlebell, always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
- If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).
#2) How fast should I add weight to the bar?
Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “That was too much, crapola.”
Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!
The National Strength and Conditioning Association (NSCA) recommends a similar approach:[14]
- For much less skilled folks (i.e., inexperienced persons), it’s endorsed that for higher physique workouts you improve the load by 2 – 5 kilos and by 5 – 10 kilos for decrease physique workouts.
- For extra skilled folks (i.e., superior), it’s endorsed that for higher physique workouts you improve the load by 5 – 10 kilos or extra and by 10 – 15 kilos or extra for decrease physique workouts.
So go SLOW. Even slower than the NSCA recommends if wanted.
Workforce NF’s Steve even purchased little half-pound weights and elevated lots of his lifts by simply 1 pound per week. It’s a giant a part of how he reworked (jokingly) from Steve Rogers to Captain America.
And in case you are on the lookout for this content material in simply digestible type, be sure you obtain our free Power 101 Information whenever you be part of the Rise up under:
Obtain our complete information
- Every little thing you might want to find out about getting robust.
- Exercise routines for body weight AND weight coaching.
- discover the best fitness center and prepare correctly in a single.
The 9 Finest Power Coaching Workouts to Be taught
Should you’re new to all this “energy coaching” stuff, hopping right into a program and going from zero to sixty is perhaps a recipe for failure.
As an alternative, be affected person, and take the time to be taught these actions first.
I’m going to share with you the 9 finest energy coaching workouts that each newbie ought to grasp (scroll down for full video and explanations!):
- 1. Push-up: makes use of each push muscle in your physique (chest, shoulders, triceps)
- 2. Body weight squat: makes use of each muscle within the decrease physique (quads, hamstrings, glutes, core)
- 3. Body weight row: works each “pull” muscle and helps put together you for a pull-up!
- 4. Pull-up or chin-up: one of the best “pull” train in historical past! All people ought to have a aim to get their first pull-up.
- 5. Bodyweight dip: advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
- 6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and a great core workout.
- 7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
- 8. Barbell benchpress: as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
- 9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.
All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.[15]
When trying all of those above-listed workouts, goal to grasp the motion and carry out the train by its complete vary of movement (ROM).
Why?
As a result of it’ll lower your danger for harm, activate all the acceptable muscle teams, and end in larger muscle hypertrophy.[16]
Let’s go over these now.
Click on on any of those workouts to get a FULL clarification of the motion, step-by-step:
1) The Push-Up: The perfect train you possibly can ever do for your self with regards to utilizing your body weight for push muscle groups (your chest, shoulders, and triceps):
2) The Body weight Squat: This train serves a twin function: it’s the basis for constructing energy AND helps construct correct mobility. If you will ever do barbell squats, you might want to work on hitting correct depth with a body weight squat first!
3) The Inverted Body weight Row: Till you will get your first pull-up or chin-up, these workouts are GREAT to begin constructing your pull-muscle energy: your again, biceps, and forearms.
4) The Pull-Up and Chin-Up: As soon as you may assist your body weight above the bar, the world turns into your playground. No energy coaching routine must be with out pull-up or chin-up work! (Click on right here in case you can’t do a pull-up or chin-up but?)
5) The Body weight Dip: As you begin to get stronger with push-ups and must discover a method to improve the problem, contemplate doing dips – warning: these are very superior, however unbelievable strength-building workouts.
And now we’re into one of the best weight coaching workouts:
6) The Barbell Squat: Most likely one of the best train with regards to constructing energy and muscle all through your entire physique. It additionally burns loopy energy and makes life higher. This can be a MUST:
7) The Barbell Deadlift: Perhaps one of the best train of all time. Really no, it IS one of the best train of all time. It’s actually essentially the most primal: “decide the load up off the bottom. Completed.”
This can be a very technical raise, so be sure you learn our article on how one can do it with correct type:
8) The Barbell Press: Press a barbell above your head. This recruits all the muscle groups in your chest, shoulders, and arms so as so that you can raise the load over your head.
As a bonus, you might want to actually flex and brace your core, which will get these muscle groups working too.
9) The Barbell Bench Press. Lie on a bench, and decrease a barbell till it nearly touches your chest. Pause, and press it again up in direction of the sky. Repeat! And get robust.
NOTE: All workouts have been defined based on the rules which have been established by the NSCA.[17]
Your mission, must you select to simply accept it: decide to attempting ONE of those actions within the subsequent week. Use 20 seconds of braveness, recruit a pal who has lifted or skilled earlier than, and check out your finest.
And in order for you any individual that can assist you put these right into a exercise program, educate you HOW to do these actions correctly, and have the arrogance to know you’re coaching appropriately on your targets…
Know You’re Doing a Power Coaching Motion Correctly (Kind Checks)
At all times begin out with simply your physique’s weight and ensure your motion is appropriate!
- If it’s a barbell motion, use a broomstick (or PVC Pipe).
- If it’s a dumbbell motion, use two sections of PVC or one thing else that’s mild and small to simulate a dumbbell.
Relating to actions like squats, deadlifts, pull-ups, bench presses, your type is essential. Develop good habits with light-weight and you’ll save your self months of frustration later and can shield you from harm.[18]
Should you’re scuffling with sure parts of a motion, don’t get pissed off! Bear in mind, correct communication between your neuromuscular programs must develop.
Issues will begin to enhance.[19]
How are you aware in case your motion is appropriate?
Do common video type checks! Report your self and watch the video.
Alternatively, an skilled reviewing your particular motion will be invaluable.
Should you’re on the lookout for somebody who can do video type checks, present suggestions, and modify your exercises primarily based in your progress, you may take a look at our 1-on-1 On-line Private Coaching!
I’ve had a web-based coach for 4 years and it’s modified my life.
You could possibly additionally get skilled steerage in individual: Go searching at your native energy and conditioning gyms and see in case you may rent a coach (right here’s how one can discover a good private coach) for one or two periods simply to go over the essential actions.
Should you can’t do both of these two choices, no massive deal! Videotape your self and examine it to the movies right here within the articles. You too can submit your video to the form check section of the Nerd Fitness Forums.
After I began, I actually preferred practising all the actions at residence as a result of I may watch a video on-line similtaneously I used to be watching myself do it in a mirror. Research have discovered this could truly assist![20]
Power Coaching for Weight Loss
So that you’re looking to lose weight, and tired of hours of cardio (me too).
And you’re wondering if strength training for weight loss – by following one of the workouts in this guide is a viable solution.
Or, gasp – will strength training make you too bulky?
SPOILER: it won’t.
Rebel Leader Steve explains why in this video:
Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:
- Calorie restriction: eating fewer calories than you burn every day[21]
- Power coaching with progressive overload (selecting up heavier stuff)
As we level out in our “Cardio vs Intervals vs Weight Coaching” article, energy coaching is the MOST environment friendly methodology for weight reduction.
Not solely that, however you will discover research after research after research that reveals you the advantages of energy coaching for weight administration when mixed with “calorie restriction.”[22]
As we cowl in our “Why Can’t I Lose Weight?” article, right here’s why consuming a caloric deficit and energy coaching is SO magical when mixed:
Once you energy prepare – by selecting up one thing heavy – your muscle groups are “damaged down” through the train itself, after which they rebuild themselves stronger over the following 24-48 hours.
Guess what occurs throughout these 24-48 hours?
Your physique will divert as many energy consumed as essential to “Rebuild Muscle!”[23]
It additionally diverts extra energy to “Burn as Gas” to deal with this elevated “muscle rebuilding” exercise.
This implies two wonderful issues:
- Your metabolism is revved up for this time interval, burning extra energy than regular.
- Rebuilding muscle is a calorie-taxing exercise!
Not solely that, however whenever you eat a caloric deficit, your physique doesn’t have sufficient energy to gas all of the day’s actions. In these situations, your physique will pull out of your saved fats to ensure all of the work nonetheless will get completed.
That is the trifecta of bodily transformation victory:
- You get stronger and preserve the muscle you might have.
- You burn by the fats you’re attempting to do away with.
- You’re lowering your physique fats p.c and protecting your muscle = look good bare.
In different phrases, energy coaching + consuming proper is the BEST path for weight reduction on the market! And sure, in sure conditions, you may truly shed weight AND construct muscle on the similar time.
Coach Matt explains how one can achieve muscle WHILE shedding fats on this video:
So how do you set this into follow? Decide one of many energy exercises on this article. Calculate your day by day caloric wants. Study wholesome consuming. And begin.
In different phrases…
Decide up one thing heavy, and eat a vegetable.
These are the sorts of issues we work on with our 1-on-1 Teaching Purchasers: serving to them raise weights confidently and eat appropriately for his or her targets! Allow us to aid you:
“Simply Inform Me What Power Coaching Program to Comply with!”
Okay! Except you might be collecting underpants, you should now have a workout program you want to try out!
“Staci, this is a lot, can you just TELL me what to do?”
Okay fine.
Here are the steps again for you:
STEP #1: PICK YOUR WORKOUT PATH:
A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:
B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.
Read our “How to train in a gym” guide and go from Level 1 to Level 6 over the next month. Gym closed? Here’s how to build a home gym.
STEP #2: TRY A NEW EXERCISE: In addition to following a workout program, I’m gonna push outside of your comfort zone – that’s where real growth happens.
Learn ONE new movement this week.
Pick one of the exercises below and try it out!
Here are 42 bodyweight exercises you can do too.
STEP #3) HIRE A YODA: If you are somebody who just wants to be told exactly what to, how to train for your goals, and are good at following directions, consider hiring a coach.
I’ve been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!
STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we’d love to have you in our community of misfits, mutants, and rebels!
Sign up in the box below and I’ll send you our free Strength 101 guide:
Download our comprehensive guide
- 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.
No matter what you do today:
Don’t be afraid of doing anything wrong – truth be told, the majority of the people in the gym don’t have any idea what they are doing, and are just as nervous as you are!
Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!
What questions do you have about getting started?
So, what’s the biggest thing holding you back from starting strength training?
-Staci
PS – Check out the rest of the articles in our STRENGTH TRAINING 101 series:
photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love,
