#Send Shape Front inside Worksheet

[jinnie-forthe-winnie]

A Beary Lovely Valentines Day

Jin x oc (Luna)

Highschool au

Genre: fluff

Word count: 1.5k

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Luna sits in class trying to concentrate on writing out the chemical formulas for the practice sheet they had just got handed out to them. From beside her Jimin rolls his eyes, "Luna chill out, it's Valentine's day just relax."

Luna stops writing and turns her head to him with a confused look. "Why? Valentines day is a silly holiday." She says turning back to write again.

"You have a boyfriend... did you not get him anything?"

"I did." She says flipping the page over. "I made him cookies, a card, and I bought him some candy."

"How are you done the front already?" Jimin exclaims in shock, "slow down so I can copy." Jimin laughs as she turns her head back to him and gives him a stare. "What! If you're gonna do the work I might as well copy." Luna shakes her head and laughs at the grade 10 representative.

"I'll let you copy if you give me a chocolate." She says covering the answer she had written on the back of the page.

"You were going to get one anyway, but here ya go!" He says cheerily throwing one of his heart shaped chocolates to her. Luna catches it with a smile and flips her page over and slides it to him.

She laughs as she watches Jimin rapidly copying her work trying to avoid being caught by the teacher.

As Jimin is copying the work Luna looks around at all the other desks, most people were on Snapchat and were sending the stupid Valentine's filters to each other. Luna shakes her head as she watches Taehyung trying to take nice photos, probably to send to the girl Jimin had mentioned.

She looks back to Jimin who was finally copying off the back of the worksheet. "Hey, do you know when the love mail or whatever it was called, is coming around?"

"The cupid mail service..." He says plainly.

"Yeah that!" she says laughing.

"I don't know, during this period at some point. Why?"

"Jin told me I should be excited for it." She shrugs.

"Awe." he coos, "couple's first valentines. 10 bucks he gets you a teddy bear." He says teasing her.

"I'm not going to bet against that, I'm sure he will cause I asked for one." She says with an amused voice.

Just then there is a knock on the door. The science teacher opens the door, then the co-prime ministers of the student parliament, along with a bunch of other senior parliament members walk into the classroom.

"Happy Valentine's day everyone!!" Mary yells out.

"The cupid mail service has arrived! So when we call your name we ask that you raise your hand and one of the cupids will bring you your gift!" Ryan announces after.

"Okay first we have..."

Luna smiles as she watches her classmates recieve their gifts. Some get simple candy, others get teddy bears holding a heart, and others even get a gift basket.

"Jimin Park!"

"What." Jimin mutters under his breath as he raises his hand up. A cupid comes up and places a gift bag on his desk. Jimin's eyes pop out of his head when he peers inside the bag. "Who the hell..."

"And last but definitely not least... Luna Jeon!"

Luna raises her hand, she watches as the cupids go into the hallway, a few moments go by before they start coming back in.

Her jaw drops as she sees what the cupid is holding. In their arms is a giant lifesize teddy bear. Her face turns into a bright red as they approach her with the teddy bear. Everyone in the class turns to her and watches as she gets the bear.

"Here you go miss sweetheart." The cupid says awkwardly, placing the bear onto her. She laughs nervously as the bear covers her like it's holding her hug, the bear was much bigger than her so it covered her entire body... and some of Jimin too.

"He definitely got you a teddy bear!" Jimin says, breaking into a laugh. Luna huffs from under the bear, she tries to slide it to the floor but with its large size it's head only falls onto her shoulder instead.

"Geez, he got you a lot of stuff." Jimin continues snooping into her things. "Woah he got you-"

"Shush!" She says swinging one of the bear's arms into his face. "Let me find out for myself." Jimin laughs at her throwing his head back and the bear covered girl.

She awkwardly shuffles in her spot and manages to get the bear into the aisle so it is sitting against the desk beside her. Luna lips part seeing the gifts on her desk. The blush that hadn't fully left comes rushing back to her cheeks.

A vast array of treats scour her desk and there was even a perfume box on her desk. Luna puts her elbow down and squeezes her temples between her thumb and forefinger. She sighs before pulling her phone out and opening up her messages.

Luna grabs her bag and swings it over her shoulder, she then grabs the bear like she's hugging it and starts walking blindly to the door. As she bumps into a desk the bear's head falls far enough so she can see above him. She slowly walks out of the class and heads to the closest staircase to her locker, which is upstairs.

She reaches the staircase and starts walking up the stairs very slowly, making sure to get both feet on the same stair before going to the next one. By the time she made it to the fifth step she hears running footsteps from the upper floor.

"Luna wait there!" Jin's amused voice calls out. He chuckles as he runs down the stairs to her. "You're so cute." He says going to the same stair as hers, he awes as he sees her face squished up against the fluffy bear. "Let me carry Mr Cuddles."

Luna turns on the stair and holds it out to him happily. Jin chuckles and takes the bear from her arms, he casually holds it under his arm so that the bear's legs don't touch the ground. Luna pouts and starts walking down the stairs instead, "Showoff." she mutters. "Mr Cuddles is going in your car."

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Luna sits in the front seat happily eating some of the chocolate Jin had bought her while watching him stuff the teddy bear in the backseat. "Why does he need to be here, why can't he be in the trunk?" Jin complains as he finally gets the bear sitting in the seat.

"Buckle him up." Luna says grinning at her boyfriend.

"I should of got you a normal size one." He says grabbing the seatbelt and reaching around the bear and buckling it up. Luna smiles as he shuts the door and instead opens the front seat door. He hops into his car and buckles himself up. "Are you buckled missy?" He asks starting the car.

"Yes sir!" she replies.

"I hope you wanted tteokbokki cause that's what I ordered!"

"Really" Luna exclaims, making tiny happy fists that she waves in front of her body.

"I got my dad to make us some, the restaurant should be empty so we can have a little lunch date."

Luna smiles at him, putting away her chocolate and instead holding his hand as he drives towards the restaurant.

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After their short little date the couple heads back to his car. "What time is it?" She asks as they lightly swing their hands as they walk.

"Eleven twenty-five." He says looking at his watch.

"Can we stay here for a bit longer?" She asks looking up at him sweetly.

"Yeah of course, you want to go back inside?" Jin asks, stopping in his tracks.

"Um no... could we sit in the backseat instead?"

"Oh yeah, of course." He replies, grabbing his keys out and unlocking it. "Let me take my coat off first." Luna lets go of his hand and takes her own coat off as well, they each throw it onto their front seats. Then they both go to the back door behind Luna's spot, Luna crawls in first Jin follows in behind her.

"Cuddles?" She asks with puppy dog eyes. Jin lets out a breathy chuckle before opening his arms out to her. Luna crawls onto his lap and curls up into a ball. Her head rests on his shoulder, her nose tickling his sensitive neck.

"You're so cute sweetheart." Jin says moving one hand to cup her head. "Do you have plans tonight?"

"Mmmmno" she says closing her eyes as she lets her head relax into his hand. Jin smiles softly at her, he moves forward and pecks her lips before snuggling her up against him. Jin wishes to tell her how much he loves her, but he remembers his mothers words, 'let her say it first, she's young and needs to discover what loving you truly means.'

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Taglist: @jiminie-and-his-pinky-finger @softbobamilktae

[hardforbenhardy]

somebody to love | rogerxreader

summary: roger fucking taylor. the boy in your biology class. the boy you’ve had a crush on for years. the boy who doesn’t know you exist. has recognised your existence. 

warnings: swearing, drinking, references to sex and stripping

word count: 4.0k

the first chapter of my upcoming fanfic! i’ve been working on this for a while, and it’s still not finished so i’m not sure how often i’ll update, but i’m planning on having a taglist for it so if people do like it, they can be alerted of when it comes out (if you want to be added, just pm me or send in a request!) i’m immensely proud of it and i think it’s some of my best writing - a lot of research went into it so i’m happy with the outcome so far and i hope you will be too. enjoy!! :)

There truly was no worse day than a Saturday.

I know, I know - but Saturday's are the best! There's no school, no work, you can sit around and chill all day, or go out clubbing with all your friends; maybe even pull a dude or two...

That may be the case for every single other person in the world, disincluding you. You see, your life is a little different to the usual person. Most people do spend their weekends sitting around, or going out with their friends, pulling girls and guys every night. You, on the other hand, spend it studying and working. You can safely say that taking a BSc in Biology at North East London Polytechnic was maybe the biggest mistake of your life yet. Don't get yourself wrong, you am good at it. In fact, you’re top of my class - you just struggle to balance all the studying with your job and family life.

Hence why you are sat at your dinner table, surrounded by a sea of glossy biology textbooks which contain much more information than your brain is willing to retain at this point. The words had began twisting in your eyes, no longer forming sentences but rather just squiggles on a page. Your pretty sure you have read the same page 3 times in the past hour, all information going through one ear and straight out the other. What the fuck was a bacteriophage? Or what about it being icosahedral or filamentous? And what was the difference between the lytic stage and the lysogenic stage? At this point, those weren't even words. Okay, so maybe you have been sitting here since 11 this morning, it now being 7 in the evening, but this was your standard Saturday. Having work every weekday in the evenings - 7:30pm until 3:00am - with your classes then starting as early as 9:00 on certain days, you didn't exactly have enough time to study on weekdays. Sleep was practically nonexistent for you by now, you were lucky to even get in 4 hours a night. Unfortunately for you, work also existed on Saturdays. You are probably thinking why don't you study on Sundays? Well, because Sundays were family days - you’d have to travel 3 hours to see your Ma and Pa, who would tell you how proud they were of you, doing a BSc in a subject that would get you far, and having a solid job that brought income for the whole family. Granted, they had absolutely no idea what your job actually was - and it isn't something they will ever know - but you don't really have a choice. You need to pay for your accommodation somehow, and contribute to the families bills after your father got fired from his job and went into severe debt. Therefore, it was a job you resorted to. In fact, you have work in 30 minutes, and here you are - trying to cram in a chapter's worth of course content for a test you had on Monday, surviving on nothing but coffee and energy bars.

You felt your arms begin to weaken under the weight of your head as you placed it into your palms, your eyes beginning to flutter shut as you gradually dozed off, the lack of sleep taking it's revenge. It wasn't until the loud, boisterous voice of your roommate interrupted the silence.

"Y/N, darling, have you seen my- Oh, love, what on earth is this disaster?" He cringed, sitting opposite you on the table, as you frantically sifted through the mound of worksheets for one in particular. "Look, darling, you need to sort this out. You look like you've been dragged through the bushes and back - you have work in 26 minutes and you are not even dressed!"

"Wow, thanks Freddie. Look, I don't really have a choice - if I don't have this topic nailed, I may just fail my exam, and then what? My life rides on this Fred, and I'm completely and utterly fucked if I fail." you wearily ranted, a yawn escaping your lips, which certainly didn't go unnoticed by Fred, as he placed a fresh mug of coffee in front of you - unbeknownst it was your fourth one tonight.

"Y/N, don't be so dramatic - there is only room in this flat for one hysterical queen, and I'm afraid I took that role many years ago. There is absolutely no way that you, Y/N M/N L/N, could ever fail a biology exam - you are the top of your class, and as much as you deny it, you know this content like the back of your hand. Look, I'll prove it - what is a bacteriophage, and what are the three possible shapes?"

"It's a virus which can infect and kill bacteria - the capsid of a bacteriophage can be icosahedral, filamentous, or head-tail in shape." The words simply rolled off your tongue, as you kept my focus on the textbook in front of you.

"Told you so, bet you were questioning in your head just 5 minutes ago what the fuck a bacteriophage is, and all that other shit you just said. I know you like the back of my hand, darling - you underestimate yourself far too much. Now put the fucking books away and get ready for work!" He nagged, taking a long sip of the glass of champagne he had acquired out of nowhere - typical Freddie. You didn't even respond, just simply rolled your eyes before rising to your feet to head upstairs. Freddie knew how much you hated your job, it was not exactly one praised by society. You’re what people would call an exotic dancer - or more commonly known as a stripper. It wasn't an occupation you asked for, it was rather one that was simply opened at a rather opportune moment for you. You can safely say yoinwill be taking the chance to quit as soon as you get your degree and can move on, but you’re stuck with it for the time being. You hate it on multiple levels - the feeling of having multiple older men's gaze set on your body, as if you were some kind of object, their minds wandering to all the things they could do to you if given the chance - it wasn't exactly a nice feeling. It is truly disgusting the amount of times you have been called a whore, slut, slag, floozie, tart, or prostitute - the list is ultimately endless at this point. What is even funnier is that it tends to be these same people who then turn up to your showings later on in the evening, indulging in your performance like every other male in the club. To make it worse, people often tell you you’re lucky to have guy's attention all the time - as if you should be proud of the fact that you have a body and face admirable by men. You always thought that was complete and utter bullshit - why the fuck should a guys validation make youbody and face suddenly attractive? Thankfully, most of the men who came to the club tended to be a little older than yourself - meaning there was never any guys from the university, or even better your class, who would come by. The only person who actually knows your truth is Freddie - who even though he did disapprove of it, would always try to cheer you up and make you feel more confident about it. You see, Freddie is extremely overprotective of you, he treats you like his little sister - he always wants you out of harm's way, always makes sure you were eating and getting at least 5 hours of sleep each night, always lends you money in your most desperate times of need, and opened his home to you the night you met him. It's funny actually - you remember that night so extremely vividly. He had come along to one of your performances, and ended up bumping into you backstage - you engaged in a conversation which lasted nearly the whole night, and before you knew it, it was 2am. He asked to walk you home, to which you simply had to reply with the fact you didn't have one and you were just planning on crashing on the couch in your dressing room. Of course, Freddie being Freddie invited you back to stay with him - any other person would be immediately cautious of the request, but at this point you had nothing to lose. And here you are, a month later and you were now living with him. He was basically the best roommate you could ask for.

The club is like a second home, or house - you wouldn't consider it very homely. Although the case was rare, if there was ever a point you couldn't stay at Freddie's, they allow you to sleep on the couch in the dressing room. Thankfully, your colleagues and the manager are all extremely nice people, it is more the visitors who get on your nerves and made you sick to the stomach. Basically a majority of the other girls you work with are in the same position than you; they are either college students just trying to pay off debt, or teenage mothers whose boyfriends left them after finding out they were pregnant who were trying to finance their child - everyone had their own individual story but in a way, you were all similar. Like you said, it is a second home to you, so when you stepped inside for the 6th time this week, it felt no different. The strong smell of booze and drugs no longer hit you like a brick, but rather became a second nature to your brain. The booming music, blaring at top volume from speakers which were scattered in nearly every crevice of the room, had become the norm for your eardrums - which realistically is bad for your health, but you didn’t think that's the thing that'll kill you at this point. The masses of men crowded around tables no longer made your stomach churn, now it just became the same old same old. You weren’t actually on stage until 8:00 tonight, so you don't know why they had you in half an hour early - you had already finished your makeup and got dressed. You leant against the bar, downing the first of what would be many complimentary drinks you would receive over the night - as much as you hated the job, it did have it's benefits. Free booze was probably the best thing to come out of it, when men would buy you drinks in hopes of getting you in their bed - all of them being nearly twice your age, they were never successful, but it was fun to watch 'em try. They would often strike up a conversation with you, the topic of which was always him, meaning you’d stand there responding with simple nods and the occasional burst of laughter - your mind in a completely different world of its own, usually a world of worry and anxiety of failing your exams.

"So, where is it you work? I could definitely see you working in an office or as a lawyer, I can imagine you would look very professional in a pantsuit, or even on the front cover of Vogue, you certainly have the body" The man, who had now situated himself beside you, practically purred. Was he seriously asking where you worked? What an imbecile. The whole ordeal is making you sick to your stomach, earning an eye roll in an instant - though you thought you’d play along to see where exactly he was going to go with this.

"Well, you wouldn't be interested in my life..." you laughed lightly, slowly and seductively inching closer to him. "But... I'm interested in yours. Tell me, where is it you're from, I love your accent."

"Oh, well I'm sure that isn't true, but I was actually born and bred in Italy - I moved here a few years ago, but thankfully I never lost the accent; it's a great tool for getting the girls in bed - especially the incredibly tempting ones such as yourself." He purred down your ear, you felt his breath on your neck and yourblood suddenly ran cold, as he placed his hand against the curve of your spine. Tempting?

You laughed under your breath in utter disbelief, your blood began to boil - how can someone be so small minded and narcissistic, yet spend their weeks in a strip club. "So you think I'm tempting?"

"Obviously, I mean you're super sexy and you really turn me on." He winked, and you stared at him incredulously.

"Well, you wanna know what I find incredibly tempting about you?" - he didn't speak, just simply nodded as he took a large gulp, as if he was intimidated by you. You moved closer, so that your hand was now placed against his inner thigh, and raised to your tiptoes - "There's just a deep pit burning in me, it's almost irresistible - just the thought of it is alone is so extremely enticing. I just have this immense desire to..." you whisper seductively in his ear, right as you ram your knee between his legs, making him cry out in a yell of pain and fall to his knees. " Do that." you grinned, before grasping the drink from the counter and gradually pouring it onto his head, the alcohol seeping through the thin material of his shirt, surely leaving him in a satisfying discomfort for the rest of the night, as if the hit to the balls wasn't enough. "And that"

"What the fuck? You fucking bitch!" He screamed, his voice going higher than you ever thought a man's voice could go, probably a side effect of his now undoubtedly swollen and painful misters.

You didn't respond, simply sashaying away as you raised my middle finger in his direction. You must say, after months of working in this club, you have practically become immune to the disease you like to call men. They just don't turn you on anymore. Don't get yourself wrong, not all men are like that - for example, Freddie is undoubtedly one of the sweetest human beings to walk this earth - but it seems like the men you’re surrounded by are basically parasites. Probably just a side effect of working in the hornets' nest, all kinds of trouble was stirred up in this building, it pretty much became the second (less sexual) form of entertainment for the customers. And you guess it's just your luck, because now it's your calltime. Your favourite time of the night - not. You entered the door, sighing a little. Come on, Y/N, you got this girl, just a little while longer and you can be back in the comfort of your bed. You always have to give yourself a little pep talk as you walk towards the door of what was, in a way, the gateway into Hell. That's if hell was a strip bar full of cheap and sleazy, lest we forget to mention mostly married men. All staring at you like food on a silver platter. It is quite frankly, disgusting. The walkway this week had silky, white curtains that the dancers usually appear through; as if to give the 'illusion' of us being 'angels appearing through the veil of the heavens'. You called bullshit on that one, that's also partly the reason your outfit was made up of a satin white robe, covering your lacy white lingerie. They also recently decided that the dancers should dust themselves with gold glitter before going onstage - thinking it might make you seem a little more angelic. Of course it doesn't, but you couldn’t lie - you looked incredible; the insubstantial underwear hugs your body in all the right places, yet still leaving little to the imagination; and the shimmer of gold across your chest only accentuating it more as the bright lights radiates your skin; your long locks flowing down your back, swinging with every step you took as you saunter onto the stage. Sudden cheers and whistles erupted from the crowd, the oh so familiar sound permeating the room with energy and excitement. The noise only increased as you little by little slid the satin piece down your shoulders to reveal the straps of the two-piece underneath, letting it slide down your body completely and pool around your feet on the floor. Usually, you would feel comfortable on stage, the fact you were borderlining nudity wouldn't phase youbone bit; but something felt different tonight. You have the same audience, the same form of outfit, same routine - but something feels strange, out of place, and you can't quite decipher it. You brush it off, knowing it's probably just nerves, and continue with your set - swaying around the stage, showing off your assets from every angle; and that's where you saw him.

Hidden in the corner of the room, he sat in a dimly lit spot making him barely visible thanks to the broken light which had been smashed a few days ago in a drunken bar fight. Perching forward in a lounge chair, he continually lifted the lit cigarette that was resting between his middle and index fingers towards his rosy lips, taking long drags every few seconds. As his golden, scraggly-but-still-well-groomed locks were clinging to the sides of his face, you notice his steel blue gaze dancing over your body as he scans you up and down.

Roger Fucking Taylor.

The same Roger that was in your biology class. The same Roger that was constantly trying to one up you and be the top of the class (unsuccessful in his attempts of course). The same Roger that you had had a crush on since you the course. The same Roger that didn't even know you existed. He had never been partnered with you, never spoken to you, never even looked in your direction. When you first entered the course, you had heard all about Rogers, how do I put this nicely, reputation with the ladies - making youbinstantly cringe at the utter disrespect of some of the things he had apparently done with them. But after a few weeks, you couldn't help but be drawn to him - he has an undeniable charm that he probably doesn't even know he's using half of the time, he is incredibly intelligent, and it is indisputable that he is the human form of the Greek God, Adonis, himself. You hate yourself for feeling this way, you always attempt to push it down as you know it'll do you no good in the long run. Like I said, Roger is known for his wild adventures with the women; and you weren’t one to participate in the activities of said adventures. Having a job as a stripper, people expect me to be extremely confident and out there, a lively socialite who is the life of the party, always being the centre of attention. I am, in fact, the complete opposite. When I'm not at work, I'm exceedingly reserved and introverted - I have one friend, Freddie; I only ever contribute to class when asked a question, other than that I sat at the back taking my own notes; I spend any spare time I have at home watching tv or reading a book. Therefore, I know I have a 0.00001% chance of Roger even acknowledging my existence - which I am fine with. I accepted my defeat months ago. And now, he's sat here watching me dance around, practically naked.

After finishing my set, I pace off stage- praying to Jesus that Roger didn't recognise it was me. He barely even notices me in lessons - surely he doesn't know me. What if he does though? What if he goes around school telling all his friends that I'm a fucking stripper? I'd be well and truly fucked - and not in the good way. I have never left the club faster than I did tonight, throwing on my clothes and fleeing through the backstage exit. My head is pacing, as clouds of worry and thought occupy the space - how am I ever going to face Roger again? What if he tells people? What if he is disgusted by me? I can feel my hand shaking as I try to unlock the apartment door, in which I throw open and slam behind me.

"Home so early, darling?" I could hear Freddie's voice from the living room shouting through, before the loud pop of the champagne bottle in his hand - presumably his second tonight. I threw my bag to the side before storming into the room and slumping down next to Freddie on the couch, releasing a large sigh.

"Yeah, work wasn't great" I groaned, noticing Freddie gesturing for me to take the bottle in his hand, to which I took a big swig in response; making Freddie chuckle.

"When is your work ever great? What's wrong, love?" He raised from the couch to grab himself a glass, knowing I'm not giving up this wine bottle as easily as he hoped.

"As you know, a majority of the men we get at the club are at least twice my age. Well, you remember Roger Taylor right?" I mumbled, focusing my attention to Freddie's glass which he held out in front of me, pouring the liquid in slowly as to not spill it all over the both of us.

"From your class? The one you have an undeniable love for? Yeah, I know him. What did he do?"

"Well, he turned up. He was sat in the back of the room. What am I to do Fred? What if he tells people that my job is basically prostitution? My life will be ruined. Not only that, but now my crush has seen me borderline naked, and prancing around the stage like some kind of... well, stripper" I cringed at the thought, it sounded a little stupid. Surely, I'd want my crush to see how good looking I can be? Not one bit.

"Oh god, what on earth was he doing there? Sounds like you have a bit of blackmailing yourself - Roger Taylor in a strip club-"

"Is exactly where I'd expect to find him if I'm being honest Fred - you know what he's like. I'd be surprised if it wasn't a place he visited everyday" I chimed in, I'm not lying. He is exactly the type of cocky, arrogant little shit who would find bliss in a strip club.

"Look, everything will be fine - you have two options, darling. You can either avoid him for the rest of your life, hoping he doesn't share the secret and ultimately ruin your life forever. Or you can fucking own it, and strut into school tomorrow like you are the shit and give Roger a piece of your mind - it's up to you, but I'm rooting for the second" Fred explained, trying reason with the one person he would never be able to reason with. I am quite stubborn when I want to be, and now is one of those occasions. "Now get to sleep, if you are home this early you should take advantage of it. Oh, do you have the money for rent?"

"Shit. Fuck. Fred I'm so sorry - I left in such a rush that I forgot to pick it up. I'll pay you Monday? I'm so sorry" I frettered, eyes widening at the realisation I not only couldn't pay Freddie, but I also can't pay my parents when I go down tomorrow.

"Darling, it's fine - I'll give you this week free of charge. You deserve it with all your hard work!"

Mouthing a small 'thank you', I smiled and nodded before slumping upstairs to my bedroom. As I reached my bed, I noticed all my biology books, which were previously scattered across the living room table, all stacked in the order of importance for the exam on Monday. I grinned to myself at Freddie's attempt of helping me study, although I know he only did it because he hates when I leave my books around the apartment. I can barely sleep, my eyes are refusing to close and my mind wanders back to Roger with every attempt of rest. I can't help but agonise over the situation; knowing something was going to go wrong and my life was going to be ruined.

[strangerivy]

The Beginning - Five

Summary: Scott has a dream about hurting Allison and when they get to school they see his dream may have been reality. Warnings: Swearing | Violent Depictions Pairings: Stiles Stilinski x Original Character (Kacy) Genre: 18+ | Fluff Word Count: 3791 Author’s Note: I hope you all had a good first week of the New Year! Thank you for all the wonderful comments on the previous chapters, it’s really nice to hear what you guys think. I do have a tag list for this story so let me know if you want to be added! 

|| One | Two | Three | Four | Five | Six | Masterlist ||

I nearly fell out of bed from flailing about when Scott burst into my room collapsing onto my bed on Monday morning. I wiped my eyes sitting up tiredly and slightly annoyed. I dropped my arms on the bed rolling my neck to crack it.

“What?” I grumbled staring down at him, his eyes were wide like he was freaked out by something, this woke me up a bit more sitting up straight folding my legs into me. “What is it?”

“I had a dream,” he muttered sitting up suddenly making me jump back hitting my head on the headboard, I groaned grabbing the back of my head squinting my eyes at Scott completely unaware of my current injury, “I had a dream I hurt Allison,”

“Well, did you kill her?” I yawned getting up from bed heading to the bathroom

“I don’t know, I just woke up,” he looked up at me worried. I sighed giving him a gentle smile.

“It was just a dream Scott,” I scrunched my nose up catching the scent of something that smelt like a rotting animal. I was able to pinpoint it to Scott. “You stink,” I pinched my nose jokingly at him, he grinned grabbing one of my pillows throwing it at me as I laughed going into the bathroom shutting the door to take a shower.

When we got to school, we met up with Stiles and Scott told him about his dream as we walked into the school. The two of them walking on either side of me.

“I was sweating like crazy and it was like I couldn’t breathe; I’ve never had a dream like that before,” Scott admitted as we walked down the hall to our lockers.

“Really? I have. Usually, it ends a little differently,” I smacked Stiles chest in disgust, and he chuckled a goofy grin on his face.

“Gross,” I stated as we continued walking

“A: I meant I never had a dream that felt that real and B: Never give me that much detail about you in bed again.” Scott shook his head probably trying to get the image out of his head.

“Okay, you two are gross. There are in fact, some things I don’t need to know,” I shuttered at the image running through my head of Stiles and his alone time, turning down the hall to my locker leaving them to their boy talk.

When I walked by a window, I looked out noticing a bus with its back door open and bent hanging on barely by its hinges. There were blood marks splattered all over the inside of the bus some in the shapes of handprints and a pool of blood on the bus floor right at the edge of the exit doorway. I could make out what looked to be claw marks on the bus door and inside on the seats.

My mouth dropped as I walked out a door and noticed Scott and Stiles with the same expression as they walked out another door. I walked over to them slowly not being able to take my eyes off the gruesome scene. Cops were around it, taking evidence photos and collecting samples.

“Scott,” I whispered in disbelief, still stunned by the sight in front of me. Stiles leaned over closing my mouth for me and I shook my head trying to pull myself together. The smell of the blood started to take over my sensitive sense of smell and quickly became the only thing I could smell. I covered my nose with my hand trying to dull out the scent.

“I think that the dream you had, happened,” Stiles muttered just loud enough for us to hear. Scott started to hyperventilate grabbing his phone texting Allison repeatedly but not getting any response back. Stiles and I quickly followed behind him trying to calm him down but failing.

“Scott I’m sure she’s fine!” I tried to reason with him, but he wasn’t listening only focused on searching the halls for her. “It could be just a coincidence!” I yelled he turned to face me his face full of panic.

“A coincidence? KAC ARE YOU SERIOUS!” He yelled turning back heading down the hall, I quickly grabbed Stiles by his arm as Scott went around a corner, stopping him.

“I have to get to class, tell me if she’s okay,” I whispered he nodded giving me a silent apology for Scott before going after Scott.

I stared at the clock in my first class bouncing my foot the entire time from my anxiety and impatience. I pulled my phone out periodically staring at the screen waiting for some sort of text from either Scott or Stiles or hell even Allison telling me that Scott didn’t accidentally kill her last night.

This went on for my first three-class and I quickly went to forth sitting down at my desk staring with an intense gaze at the door as kids filed in and I let out a sigh of relief when Allison walked in smiling over at me coming to sit down in the desk next to mine.

“Your brother scared the hell out of me this morning,” She laughed, and my heart picked up a little

“What do you mean?” I asked laughing a little nervously pulling out my books for the class from my backpack. I grabbed my phone sending a quick text to Stiles.

Thanks for letting me know! You ass!

“I ran into him this morning out of nowhere and dropped my books,” she answered I opened my mouth giving a silent ‘oh’ as the teacher started class. The teacher paired us up for an assignment. Allison and I mostly sat in silence as we worked on the assignment exchanging notes here and there. My phone buzzed on the desk I picked up looking at the screen seeing a response from Stiles.

Sorry! We saw the guy who was attacked. Wasn’t a rabbit.

“So uh, has Scott said anything about me?” She asked nervously breaking the silence pulling me out of my thoughts. I looked up at her confused raising an eyebrow at her, a small smirk tugging on my lips. I quickly locked my phone setting it back on the desk choosing to ignore Stiles's text and how a rabbit had to do with anything.

“Like what?” I asked playing it off as if I didn’t know what she was talking about. I saw a small blush creep onto her cheeks, I shook my head smiling over at her letting out a soft chuckle “All good things if that’s what you mean.”

“I can just never read what’s going on in that head of his,” She admitted sitting back in her chair, I laughed writing an answer down on my paper.

“Allison,” I looked up at her, “You’re like the first girl he’s ever, well he’s ever done anything with besides me. I’m pretty much the only girl that talks to him.” I said finishing up the worksheet, I glanced over at her and could tell she was deep in thought.

“Hey,” She looked up at me “It’s a good thing, Allison, he really likes you. Just don’t think about it too much, Scotts an honest guy,” I grabbed her hand giving it a squeeze and then the bell rang. I packed up my stuff leaving the room to the lunchroom.

Stiles, Scott and I walked over to our usual table over by the windows after grabbing our food. I sat down next to Stiles so Allison could sit next to Scott.

“Did Scott tell you his crazy idea?” Stiles asked looking over at me. I grabbed a piece of broccoli off my tray eating it.

“No,” I said my mouth full “What is it?”

“He wants Derek to teach him how to be a werewolf.” I looked between him and Scott and shrugged not seeing an issue with it. I had been thinking about it myself. It was better than stumbling in the dark with all this werewolf stuff.

“It’s not a bad idea,” Stiles's mouth opened in disbelief and he looked genuinely offended that I didn’t agree with him.

“Are you two forgetting we put him in jail?” he asked I shook my head setting my fork down

“First off, you two put him in jail. Second, he’s clearly been doing this a lot longer, he might have some good pointers.” I pointed out picking up my fork again eating another piece of broccoli

“Some good pointers? This isn’t some sport Kac,” Stiles said pulling out his phone, I rolled my eyes and then Lydia sat down next to Scott and then some kid that was part of Jackson’s group sat at the head of the table and Danny sat on the other side of Stiles. Mid-bite I looked at Stiles confused, and he had on the same confused expression.

“What are they doing?” I whispered only loud enough for Stiles to hear but knowing Scott would also be able to hear. Stiles was too stunned to care and Scott just shrugged. Jackson came up kicking the kid at the head of the table out. Allison came over sitting down on the other side of Scott and I smiled at her.

“So, I hear they're saying some type of animal attack, probably a cougar?” Danny asked looking over at Jackson, I looked down at my food trying to keep calm.

“I heard a mountain lion,” Jackson responded, I grabbed Stiles orange that he was still trying to peel and peeled it for him handing it back. I heard his phone buzz and he pulled it out.

“A mountain lion is a cougar.” Lydia responded quickly looking over at Jackson “Isn’t it?” she played off, I rolled my eyes at her. Lydia was actually really smart, and you could tell she played it down in front of Jackson.

“Who cares?” Jackson said a bit annoyed

“Maybe some of us with a brain,” I said giving him a fake smile and he narrowed his eyes at me.

“The guy is probably some homeless tweaker who’s going to die anyway,” Jackson spat ignoring my comment, I looked at Stiles's phone as he had a video pulled up.

“Actually, I just found out who it is,” Stiles said turning the video so they could see.

“The sheriff's department will inspect the details of the incident but confirmed that Gurus Myer, did survive the attack. Myers was taken to a local hospital where he remains in critical condition.” The newscaster reported

I looked at the photo of the guy and I recognized him, I looked up at Scott and he was looking at me. I pointed at Stiles’s phone.

“Isn’t that our old bus driver?” I asked him

“Yeah, when we used to live with dad,” he answered, my eyes widen and before I could say anything else Lydia spoke up.

“Can we talk about something more fun, please? Like,” I rolled my eyes grabbing my roll ripping a chunk out of it “Oh where are we going tomorrow?”

I nearly choked on my food opening my water bottle taking a sip, Lydia gave me a weird look before turning her attention back to Scott and Allison.

“You said you and Scott were hanging out tomorrow night, right?” She asked leaning over the table to look at Allison. I looked over at Stiles and he was sitting back in his chair annoyed. I took another bite out of my roll a little annoyed and Stiles raising his eyebrow at me in question.

“Um, we were thinking of what we were going to do,” Allison questioned looking at Scott and he looked bewildered. He clearly was not expecting Lydia and Jackson to be coming along. I gently hit Stiles's leg as his eyes went wide, he looked at me confused motioning his hands at them and I shook my head in response. He sighed folding his arms over his chest.

“Well, I’m not sitting home again watching lacrosse videos so if the four of us are hanging out, we are doing something fun.” Lydia looked between Scott and Allison waiting for a response.

“Hanging out?” Scott questioned turning to face Allison, I could tell she also was not expecting that either, “Like the fours of us? Do you want to hang out like all of us?” I scoffed and Stiles elbowed me, and I almost choked on my water glaring up at him.

“Yeah, I guess. Sounds fun.” Allison answered with a smile. I scoffed again getting another jab from Stiles, I gave him a look to stop that.

“Yeah Scott sounds fun,” I said sarcastically laughing to myself plopping another piece of bread into my mouth ignoring the glare I got from Lydia.

“How about bowling!” Lydia said excitedly “You love bowling!” Jackson rolled his eyes.

“Yeah, with actual competition.” He answered taking her hand giving it a squeeze.

“How do you know, we aren’t actual competition?” Allison gestured to her in Scott and when I went to answer I received a kick from Scott who shook his head at me.

“You can bowl right?” Allison asked Scott and I could see him start to panic and it was taking everything in me to not start laughing. Scott was a terrible bowler, our mom used to have birthday bowling parties and he hated it but always put on a good face for mom.

“Sort of,” he mumbled out

“Is it sort of? Or yes?” Jackson was starting to get cocky now and push his empty tray aside leaning against the table. Scott sat up a little straighter leaning more towards Jackson.

“Yes,” He responded my eyes widened a bit, you seriously cut the testosterone with a knife at this point. “In fact, I’m a great bowler.” Oh no.

After the final bell rang and school was done for the day, I walked with Scott and Stiles heading towards the student parking lot. I was laughing about Scott in the cafeteria and his newfound skill of being able to bowl.

“Kacy will you stop!” He yelled getting annoyed with me shoving my shoulder. I tried to apologize but couldn’t get the words out just a loud snort was all that came out as I tried to get air into my lung’s tears forming in my eyes.

“You’re a terrible bowler!” Stiles yelled just as panicked as Scott. As we walked down the stairs Stiles grabbed a hold of my arm pulling me down them while trying to keep me standing from me laughing so hard.

“I know!” Scott yelled turning to face us, I stood up straight stopping my laughter after seeing Scott was really upset about this. “I’m such an idiot!”

“Scott that was bad,” I said dragging out the bad.

“It was like watching a car wreck,” Stiles admitted, I winced a little but nodded in agreement. “I mean first it turned into the whole group date thing and then comes that phrase.”

“Hanging out?” Scott questioned turning to Stiles.

“You don’t hang out with hot girls,” He said putting his face in his hands “It’s like death!”

“Stiles don’t be so dramatic!” I said putting my hand on his shoulder he pushed it off looking back at Scott. He was clearly having a moment.

“If it’s hanging out, you might as well be her gay best friend.” I rolled my eyes at him “You and Danny can start hanging out.”

“How is this happening,” Scott whined clearly panicked by Stiles's words of wisdom.

“Scott it’s going to be fine!” I reassured “Think of it as a chance to get to know her more. You know, bond.”

“Bond? BOND! Kac!” Stiles freaked out throwing his hands up in the air, I shrugged still seeing nothing wrong with it.

“I either killed a guy or I didn’t and why isn’t this happening to you!” Scott turned pointing over at me and I threw my hands up questioning the same thing myself.

“I don’t think Danny likes me,” I hear Stiles mutter

“I don’t know Scott maybe it’s the stress your feeling. Or the anxiety of it all?” I questioned shrugging my shoulders. It hadn’t crossed my mind why some stuff was happening to him and not me. I made a mental note to check out my room to see if I had a midnight rendezvous last night

“Yeah, I’m feeling stressed Kac! I asked Allison on a date and now we're hanging out!” I sighed dropping my head a little in frustration.

“I’m telling you Scott; it isn’t a bad thing! Girls like to hang out!” I reassured

“Am I unattractive to gay guys?” Stiles asked but Scott and I continued with our conversation ignoring his question

“and now the team captain wants to destroy me,” Scott held out his phone checking the time, “and now I’m going to be late for work.”

“Wait, Scott!” Stiles yelled after him, but he was already out of the building. I patted Stiles's shoulder.

“Am I unattractive to gay guys?” He asked a little concerned, I scoffed shaking my head walking out of the school.

“Wait Kac! Am I?” He yelled after me and I just waved him off getting on my bike to head home. When I got home, I went up to my room to inspect it. I stood in the doorway dropping my bag inside it looking at every corner, but nothing seemed out of place. I sighed grabbing my bag pulling out my homework, I was almost done when Scott got home.

“Did mom let you have the car tomorrow?” I asked him when walked by my door, he stopped turning to come into my room. I looked up at him and he sat down on the bed sighing.

“No,” he answered disappointedly, “I even brought her dinner.”

“Ah she saw right through you, didn’t she?” I joked closing my book leaning back on the pillows. Scott sat up looking at me.

“Do you want to go to Derek’s?” he asked suddenly, I gave him a questioning look.

“Why?” I asked finally after a few minutes of silence. He groaned throwing his hands up not sure himself as to why or if he even should. I stood up slipping my shoes on. “Come on,” I said walking downstairs to our bikes making the decision for him.

We got to Derek’s and a cop was pulling out from the house. We stood at the edge of the property staring up at the half-burnt house. You would think he would find somewhere else to live. Somewhere maybe with a roof? But that’s just me.

“I know you can hear me,” Scott said speaking in a normal voice, I put my hands in pockets eyeing the old abandoned house that appeared to be vacant but it was the faint sound of a heartbeat that let us know Derek was there.

“We need your help,” I said, we walked up to the house onto the deck and the door opened and Derek stepped out onto the porch standing in front of Scott.

“I know I was part of getting you arrested and announced you here to the hunters and I don’t know what happened to your sister, but I think I did something last night,” Scott admitted, Derek looked between Scott and me. Holding his gaze on me, my body tensed up the hair on my arms standing up.

“And you didn’t?” He asked me curiously, I shook my head no and he raised his brow in question.

“Should I have?” I asked not understanding what he was getting at, he nodded his head.

“Yeah, you should have,” He answered, I frowned not liking that answer. Was something wrong with me? Why was all this bad stuff happening to Scott and not me? My eyes widened a little, but I tried to stay calm.

“I had a dream about someone, but someone else got hurt and it turns out that part of the dream might have actually happened.” Scott sounded defeated while telling the story to Derek. I stepped closer to Scott.

“You think you attacked the driver?” Derek asked staring at Scott very intensely.

“Did you see what I did last night?” Scott asked abruptly.

“No,” Derek said plainly, I looked at him confused.

“Derek, what are you getting at here?” I asked crossing my arms

“Just tell me the truth, am I-are we going to hurt someone?” Derek glanced over at me and then back to Scott.

“Yes,” I let out a breath that I didn’t know I was holding in.

“Kill someone?” I asked barely above a whisper looking at Derek directly in the eyes. He seemed hesitant to answer me.

“Probably,” He finally answered, my body began to heat up from annoyance to anger. I mean what did this guy know. He doesn’t know Scott and me.

“You know, what do you know Derek!” I spat angrily at him I turned to walk away but Scott grabbed my arm stopping me. I followed his gaze to my fingertips noticing the claws. Dammit.

“Look,” Derek sighed moving closer to us, we looked up at him defeated and he knew it. “I can show you how to remember. I can show you both how to control the shift, even on a full moon. But it’s not going to come for free.” He finally said I scoffed shaking my head.

“Of course, it isn’t,” I grumbled kicking a rock off the porch, I felt my phone vibrate and I looked at the screen and Stiles's name appeared on it. I shoved it back in my pocket choosing to read it later.

“What do you want?” Scott asked not looking up at Derek, I imagine Scott and I both had the same expression. Fear coursing through us at what Derek was saying.

“You’ll find out,” He glanced over at me and I looked away staring out in the forest. “But for now, I’m going to give you what you want. Go back to the bus, go inside. See it, feel it. Let your sense, remember for you.”

“That’s it? Just go back?” Scott asked disbelief in his voice we both looked back up at Derek.

“Do you want to know what happens?” He asked us, Scott looked over at me and then back at Derek.

“I just want to know if I hurt him,” Derek shook his head with a smirk.

“No, you don’t, you just want to know if you’ll hurt her or if you’ll hurt him.” Derek’s gaze landed on me and I quickly looked away, Scott looked over at me, but I kept my gaze at the floor focusing on my heart trying to keep it at a steady pace.

“Let’s go,” I muttered hoping off the deck going over to the bikes.

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@criminalyetminimal @itshouldbe @sammypotato67

[its-ya-boi-autumn]

Butterflies/Chapter 2

Here's chapter 2 for you! I took a long time (all day-) to write this out. I hope you guys are enjoying everything so far and Chrollo will pop in very soon I promise~

A light buzzing zipped around in Celestia’s skull. It sounded like a fly hitting itself against a wall somewhere in her room. The buzzing stopped for a moment, then returned. Strange. Celestia opened her eyes, blurry shapes and colors coming into her vision as her eyes tried to adjust to the dim lighting. The buzzing stopped again, then came back. What was it? When she pushed herself up, Celestia felt gentle vibrations rumble through her worn pillow. She moved the pillow to the side. What she found there was her phone, buzzing insistently. Bright numbers flashed on her screen.

Finally, her eyes fully adjusted so she could see. 4:00. It took a few seconds, but once her realization settled in, she jumped. Her alarm for school!

“Oh shit...” she mumbled to herself, tearing the blanket off of her and making way for her closet. Once she opened the doors, her hand scanned through the darkness in search of her uniform. She didn’t have many items of clothing, but she usually hung her stuff towards the front more so she could hide her blades where her parents wouldn’t see them. A pile of dirty clothes pooled at her feet, nearly falling out when she stepped over them to reach for her skirt and uniform shirt.

The grey fabric of her skirt felt soft in her hands. Yesterday while her parents were away, she managed to wash her school uniforms for the week. Normally she wasn’t allowed to wash anything since her parents took up most of the time doing laundry even if their clothes weren’t dirty. She dressed herself, finding the black school jacket that went over her shirt. Silver Sycamore was embroidered on the jacket, the gold lettering stitched neatly onto the breast.

Despite her parents not having much money, for some reason they still sent her to Silver Sycamore, a public school that was actually pretty good. Despite the kids that went there. She’d been bullied for a while now, though she didn’t say anything to anyone about it. Not that they’d care. Celestia had thought about telling Mr. Nymph, her AP Literature teacher, about it a few times. However, for some reason, she could never bring herself to do so. He was one of the few teachers there that actually listened to her when she talked.

Another buzz interrupted her thoughts. 4:30. She had to pick up the pace a little. The bus didn’t arrive until sometime after 6, but she couldn’t have her parents yelling at her for being late. She couldn’t risk them having to drive her. She may not make it to school.

Wasting no more time, she buttoned the white shirt up on her torso and pulled the jacket over her arms, quietly moving to the bathroom near her room. Her parents room was right below this bathroom, so she had to be careful. She shut the door so no noise would travel through the house. The click of the lock signaled she was safe for now. Celestia didn’t bother to turn the light on. Though it was still dark out, she could still see enough to do what she needed to do.

She plucked her makeup bag from the hidden slit in the wall. Just a few things. Mascara, eyebrow pencil and some light lip gloss. Quickly, she focused on filling in her dark eyebrows and then fixing her already long eyelashes a little bit, running a sheen amount of lip gloss over her plump lips. Once she finished, she hid her stuff away in the little slit again. It was probably around 4:45 to 5:00 now, so she closed the cabinet and took a last look into the mirror. Everything looked even.

Celestia tried to open the door without making any noise, not bothering to shut it. She checked her phone again. 5:03. She took a deep breath. Everything was fine. She wouldn’t be late. A couple thumps from downstairs startled her. Her parents must have been awake by now, her dad getting ready for work and her mother most likely just awake to make him breakfast. She would wait to go downstairs. 

She heard her parents talking.

“Where were you last night?” the deep rumble of her dad’s voice sounded through the flooring. There was no answer.

“Well?” he tried again. She heard a muffled reply. Then a loud smack.

“How many times have I told you-“ he stopped mid sentence. A hushed voice scurried to silence him. Celestia didn’t know why, maybe her mother thought she was awake. The thought made her hands shake. There were no signals that her father was coming upstairs though. She must have been safe. 

Celestia waited until around 6 to even move from her spot on the mattress, playing some games on her phone while it was still on the charger. She checked out her window to see if the bus was at her house. The dull yellow flashed by as it passed her house. She must have had a substitute driver, as the bus stopped immediately after her house and then backed up. She grabbed up her bag and rushed herself down the stairs, hoping her parents wouldn’t notice her leaving. They hadn’t, of course. If they did, then they didn’t show it.

The bus was cramped, everyone taking their friends to school since they had stayed over the weekend. Just when she thought she couldn’t find a seat, some girl moved over for her.

“You can sit here.” her voice was deeper than Celestia had expected. Thick and sweet, almost like honey. Celestia obliged to this offer, taking her seat next to her. She took a glance at the girl. Her skin was a lovely dark brown, black hair braided tight against her scalp and huge brown eyes like moons. She was gorgeous. Celestia felt like she’d seen her before, maybe at lunch with friends. She’d never spoken to her though. Arya, was that her name? 

Arya didn’t talk to Celestia after that, just stared out the window. Just as Celestia would have expected. She sighed quietly, plugging in her earbuds for something to entertain her until she got to school. Celestia didn’t listen to lyrical music. She enjoyed classics that just had instruments. Beethoven was one of her favorites. His music made her body relax, Für Elise flowing through her head and fluttering down into her stomach. The sound of the piano curled around her body, holding her close. She smiled to herself. 

An abrupt stop caused her to fly forward, barely catching herself as she came into contact with the back of the seat in front of her. Arya fell onto the seat in front as well. Celestia peered up from the seat in front of her. The substitute bus driver nearly collided with the bus in front of theirs. Her hands were waving up, asking for forgiveness. Everyone was laughing at her. She must have felt awfully embarrassed about it. Arya just scoffed, almost pushing Celestia out of her seat to leave. Celestia moved so Arya could go and then sat back down, waiting. 

Some kids started getting off the bus, so Celestia followed. Of course, she was the last off. She held her skirt down so the strong wind would push it up for anyone to see. She thought about how she should have put on spandex shorts or leggings before she left the house. Once Celestia was inside, she set her backpack down on the nearest table, alone. She didn’t plan on eating anything since she felt like nothing would stay down. Not that her school lunch was bad, she actually enjoyed it. 

Celestia pulled out some homework that she forgot about over the weekend. AP Literature. Technically, she wasn’t supposed to be in that class until her next year in high school. However, her English teacher from last year said she could take it since she had done exceptionally well with her work in that class. Celestia just had some minor vocabulary to finish. Why she was doing vocabulary in a literature class was beyond her, but she didn’t think about it too much. 

The bell rang its shrill screech through the speaker. Students groaned about as they now had to get to class on time. Celestia packed up her bag, her vocab worksheet now finished. Her first hour was, of course, her AP Literature class. Mr. Nymph wouldn’t mind if she was tardy or anything, she just didn’t want anyone to stare while she walked in late. Despite her legs being short, she still took long strides down the hall. By the time she made it to class her calves burned with the strain. Mr. Nymph was already sitting down at his desk staring at his laptop. He must have been sending emails. 

Another screech rang in her ears. Class was started. Mr. Nymph wasted no time, standing up right away.

“Good morning Juniors! How was your weekend?” he started, moving to turn on the projector. Nobody said anything. Mr. Nymph chuckled. 

 Not good huh?” he continued to smile. Mr. Nymph was always optimistic. His smile never failed to brighten a room. Even now, some of the other students around Celestia started beaming as well. Mr. Nymph was a little older, he’d been teaching at Silver Sycamore for several years now and always had interesting stories to tell from when he lived in Spain. 

“Alright, well then we’ll just get started. As you see on the board up here, I have a list for you. It's a list of books you can choose from for your upcoming book report. It’s not due for a few weeks of course.” he explained. On the board, the projector showed a piece of paper that Mr. Nymph must have taken a photo of and saved to his laptop. There were about 40 books or so to choose from. Celestia was already setting her eye on one. Endurance. She didn't know the general summary just yet, but it sounded good. 

"Once you have this book chosen, you can just pick it up at the library or the bookstore to read it. We might even have some here at the school…" Mr. Nymph placed his forefinger on his chin thoughtfully, making a weird face. Celestia chuckled in her head at him even though it wasn't meant to be funny. He had the tendency to be very animated. The entertainment was relaxing compared to how she felt at home. 

Mr. Nymph continued his class, mostly talking about the report they were supposed to be doing and how they were going to do it. A presentation. Celestia hated presentations as much as the next person, but the days leading up to it would give her panic attacks. She hoped she wouldn't end up having one right when she went up to present her book. That wouldn't be very graceful of her.

Class ended and her day continued like normal. Going through Algebra and Space Science. Nobody bothered her or even spoke to her. Nobody messed with her in the hallways like they usually did. She was pretty much safe for the day. Once lunch came around, she didn't sit at the table with anyone. Rather, she moved past the cafeteria to Mr. Nymph's room again. She usually talked to him at lunch everyday since she didn't have any friends in school. 

Mr. Nymph was sitting at his desk again, a sandwich in his hands while he typed on his laptop. Celestia knocked on the open door. 

"Ah! Fae, how does it go?" he asked cheerfully. Celestia smiled, walking into the classroom. She set her stuff down in the desk in front of his. 

"You don't mind if I eat in here again do you sir?" Celestia's voice was quiet. Weak. Mr. Nymph didn't seem to notice though, nodding in approval as he chewed. 

"Of course not dear." he spoke with his mouth full, making Celestia chuckle. He shut his laptop and set his sandwich down. Pushing his glasses up, he eyed her through the lenses, folding his hands on the desk. 

"Have you already chosen a book for your presentation Fae?" he asked. Her last name sounded sweet coming out of his mouth. He liked to use his kids' last names in class in case someone had the same name. And if they shared the same last name, each kid got a nickname. He was a chill teacher, very likeable. Celestia nodded. He tilted his head quizzically. 

"Endurance." she stated simply. Mr. Nymph's eyebrows shot up. He seemed to be surprised. 

"Interesting… I don't think we have that here at the school sadly." he replied while taking another bite of his sandwich. Celestia averted her gaze from him, fiddling with her tiny hands. She was hoping she wouldn't have had to leave the school for this book. That she could have saved her parents the money and wouldn't have to risk getting hurt in the process of simply trying to do school work. She pondered the fact that she could just not do it. She wasn't much of a reader anyway. 

Her focus was broken as Mr. Nymph started speaking again. 

"Why don't you try the public library after school today? Or even the bookstore by the mall? One of the two if not both is bound to have it." he suggested, throwing away the wrapper his sandwich came in. Again, Celestia loathed the thought of having to come home late and explain herself. Even if she told the truth about where she'd be going, it wasn't like they'd believe her. But, she had to get a good grade. She'd feel terrible if she disappointed Mr. Nymph. Especially after all he'd done for her without realizing it. She hasn't had him as a teacher for very long, and he could have his moments and bad days, but he was better than most teachers.

Celestia considered her options, weighing them carefully before nodding. 

"Okay."

[file-formats-programming]

Add Bookmarks with Named Destination & Copying VBA Project from One Excel File to Other using .NET

What’s new in this release?

Aspose development team is pleased to announce the new release of Aspose.Cells for .NET 17.9.0. This release includes some valuable features and other enhancements along with critical bug fixes that further improve the overall stability of the APIs. Aspose.Cells supports to specify Named Destinations in the output PDF file that do not depend on PDF pages. It means, if pages are added or deleted from PDF, bookmarks may become invalid but named destinations will remain intact. Please see the document/article (with attachments) that explains on how to add PDF Bookmarks with Named Destinations for users complete reference. If an Excel file contains external resources (linked images or objects), so, when users convert an Excel file to Pdf, Aspose.Cells retrieves these external resources and renders them to Pdf file format. Now, if users do not want to load these external resources rather you want to manipulate them, users can do this using PdfSaveOptions.StreamProvider API which implements the IStreamProvider interface. Aspose.Cells allows developers to copy VBA project from one Excel file into other. VBA project consists of various types of modules i.e. Document, Procedural, Designer etc. All modules can be copied with simple code but for Designer module, there is some extra data called Designer Storage needs to be accessed or copied. Aspose.Cells provides Shape.ToFrontOrBack()method which changes the z-order position of the shape. If users want to send shape to back you will use negative number like -1, -2, -3 etc. and if users want to send shape to front, will use positive number like 1, 2, 3 etc. Developers can sort data in the column using custom list. GridWeb displays comments as Tooltips like MS-Excel does when users hover mouse over the respective cell. The web based grid control provided by Aspose.Cells for .NET allows creating, removing and getting cell comments inside the worksheet. There are some other enhancements included in this release, such as Determining which stack size is needed for a certain Workbook, Exception: “Too many entries. Consider setting ZipOutputStream.Enable Zip64” on merging the file(s), When RecommendReadOnly is true, IsWriteProtected is also true, Handled NullReferenceException when reading XLSX using LoadFilter containing Pivot Table, Handled “Input string was not in a correct format” exception on opening MS Excel file. In this release, Aspose team has fixed several other issues. For example, issues around reading/writing MS Excel file formats, Smart Markers, manipulating ranges, inserting rows and columns, rendering shapes and drawing objects, manipulating OLE Objects, rendering and manipulating charts, manipulating PivotTables, rendering images from Excel worksheets, rendering images files from charts and exporting Excel workbooks to PDF format have been resolved. This release includes several enhanced features and bug fixes as listed below

Determine which Stack Size is needed for a certain Workbook

Format the custom Label's font and its cell with Smart Markers

Control loading of external resources in MS Excel workbook

Lose Track Changes after conversion (XLS --> XLSM)

Show Cell comment as Excel Tooltip - Aspose.Cells.GridWeb

Share Price Series Label is not positioning properly

Exception: "Too many entries. Consider setting ZipOutputStream.Enable Zip64" on merging the file(s)

Why FitToPagesWide 1 needs to set FitToPagesTall 0 for  Fit All Columns on One Page

When RecommendReadOnly is true, IsWriteProtected is also true

GridDesktop should not scroll past last column

GridDesktop should not scroll past last row

GetRanges performance issue when using customfunction with lots of functions to be calculated

Some drawing elements' position is wrong in Excel to PDF rendering

Grey background on the box is missing in the output PDF

Shape text dispersed/scattered in Excel to PDF rendering

Sheet to Image rendering ignores Asian fonts in TextBox with cell reference

Some text (labels) missing of the shape in Sheet to Image rendering

Providing one option to control whether keeping number precision format

HTML output of "222.xlsx" is not right

Two image resources created instead of one when saving as HTML file format

"Number stored as Text" for the numeric columns

When MHtml file is saved with XLS extension, MS Excel shows errors when opening the XLS file

Formatting lost after saving the file as XLS

Images lost after saving the file as XLS

Images lost and formattings are removed when saving an MHtml file to XLS or MHT

Infinite loop when use PageSetup.GetCommands()

Three hyphens "---" are rendered as empty space in the output PDF

Issue with floating lines (single, double underlines) in Excel to PDF conversion

When ImageOrPrintOptions.OnlyArea = true, the data gets corrupted

Partially missing characters when converting to image

Default grey cell borders converted into dotted lines

The word is renamed when converting to image

Issue with Chart.Calculate() method

Issue with trend equations in the chart

Scale is increased in the output PDF for the Radar chart

Chart image is not having three-digit numbers

Unable to render image from chart via Aspose.Cells

Incorrect Chart PDF when line plotting is compared to source Excel

Image generated from Sample.xlsm worksheet SampleCharts is not correct

Chart legend is rendered in wrong position when converted to image

OLE object changes size after opening and editing OLE object file

SpreadsheetML - Hidden attribute on column does not work

Inserting column in worksheet causes the corrupt output Excel file

SpreadsheetML - Hidden attribute on row is not working properly

Saving a custom date property results in wrong time written

Column width is changed after loading and saving an XLS file

Circle graph and Column graph are changed dramatically after re-load and re-save

Smart Markers: Multiple groups with skip overlaps grand total row

Excel has to repair the macro file - Removed Part: /xl/vbaProject.bin part

Other most recent bug fixes are also included in this release

Newly added documentation pages and articles

Some new tips and articles have now been added into Aspose.Cells for .NET documentation that may guide users briefly how to use Aspose.Cells for performing different tasks like the followings.

Add PDF Bookmarks with Named Destinations

Copy VBA Macro UserForm DesignerStorage from Template to Target Workbook

Overview: Aspose.Cells for .NET

Aspose.Cells is a .NET component for spreadsheet reporting without using Microsoft Excel. It supports robust formula calculation engine, pivot tables, VBA, workbook encryption, named ranges, spreadsheet formatting, drawing objects like images, OLE objects and importing or creating charts. You can also create Excel file using designer spreadsheet, smart marker or API and apply formulae and functions. It supports CSV, SpreadsheetML, PDF and all file formats from Excel 97 to Excel 2007.

More about Aspose.Cells for .NET

Homepage of Aspose.Cells for .NET C#

Download Aspose.Cells for .NET

Online documentation of Aspose.Cells for .NET

[stunudo]

BAU Prep School AU: 2018

Welcome to the Frederick Buchanan Institute located in scenic Quantico, Virginia, a senior high academy that shapes the best and brightest minds. Its motto is “Behavior, Analysis, Unity,” the mascot the Submariners, colloquially “the Unsubs”. The small school supports the most accomplished faculty from across the country.  2016-2017 school year  Class of 18

(Image link)

Uphill

September 11, 2017 6:58am

Grant Anderson had barely slept the night before in worry over remembering to cast the school flags at half-mast. It had been an annual tradition since before he took over from the old groundskeeper, an indeterminate amount of years ago. He arrived at the school in the peaceful, yet creeping silence of the pre-student hours. He quickly parked in his usual spot and rounded the school in nearly a circumferential path, the American and Virginia State flags were listless on the solitary hill before the student parking lot. He said a simple prayer of remembrance as he steadily lowered the cords.

He sighed as he walked into the building, the heavy front doors creaking in the quiet. Grant Anderson turned to open his office and begin his day but something in his periphery stopped him. He paused and spun back to the large entrance hall that broke out into twin curving stone stairwells. There in the middle of the space was a stone table, where a tiny, antique, single-person submarine was held inside a glass display case. It was held, because in that moment Grant Anderson found it missing. In its place was a very underwhelming plastic model and a notecard. In stunned silence he approached the case, which was meticulously wiped down after the switch. The note read: ‘Good luck without Old Unity guiding your way.- New Canaan International School.’

Grant hunched over to read the note under his breath, “Oh shit.”

7:19am

Kate didn’t appreciate the incessant media reminders of the day that tore her family apart. She leaned against their kitchen island while Kit was talking to his toys instead of eating his cereal. She remained in her flannel pants and thermal long sleeve pajama top; this was not a day she chose to deal with people, especially not teenagers who couldn’t completely grasp the meaning of the anniversary. Someone of them weren’t even born, like Meg. It had been sixteen years since her mother, Kate’s sister went to work in Manhattan and the entire world changed.

Still, Meg was her silver-lining. The most impossible outcome of that day and the trauma it caused. Two years after losing contact, Kate’s sister Liz showed up on her doorstep, homeless, pregnant and desperate. And today that silver-lining was taking her time in the shower.

“Meg!” Kate called up the stairs, the water audibly gushing through the thin door.

Meanwhile Meg was sitting on the closed toilet lid, texting Maya as she walked into school. She was dressed and avoiding the awkwardness of the day as long as possible. She loved her aunt and uncle, but somedays she wondered what it would have been like if her mom were around. If maybe, just maybe she got her shit together. The brunette girl sighed and locked her phone. Time to start their yearly ritual and try not to make Kate cry, more.

Sept. 12 4:02pm

Coach Morgan wasn’t holding a standard practice today, instead he was in full Under Armor running outfit; his ripped body hugged thoroughly. He stood stone faced waiting for the team to exit the locker rooms in their running gear. Eventually his forty players were lined up before him, three uneven rows of bulky teenagers.

“Submariners!” The Coach’s deep voice barked in to the afternoon heat. “The New Canaan Cougars disrespected us this weekend. Those fools stepped foot in our house and took our mascot. Now!” He began pacing in front of his team. “Are you going to put up with that?”

“No!” A few players answered in various ways.

“I’m sorry? Are you going to LET them disrespect this school?!” He cocked his head to the side in exaggerated listening.

“NO, SIR!” Forty voices proclaimed.

Coach Morgan grinned, “That’s right. We won’t be able to put the pain to those guys until playoffs, but, for now, we run laps. Together. As a team. Because we don’t lose focus and we don’t back down.”

Derek grabbed his whistle off his chest, “Line up by jersey number, we stick together.” The whistle blast got the kids scrambling to fall into line. He waited a minute before giving another shrill alarm, sending Iggy Cruz, the kicker, off to lead the team down the hill. Derek knew the pace would quickly dwindle as they fought to keep their spacing even to his attentive glare. He followed behind his number 93 for the first lap as soon as he crossed their starting point he sprinted to the front of the pack, taking over the lead. It was going to be a long practice, for coach and players alike. In the middle of all the sweat and swearing and straining bodies, May Howard was formulating a plan.

Sept. 14 12:57pm

Jordan Kyle and Alex Blake were making quiet conversation across the staff table as Spencer was munching on his perfectly edged sandwich while reading over some worksheets. The lunch Chef Rossi prepared smelled amazing, yet still he dutifully ate his prepared sack lunch. The women were whispering about more personal details of their summers and Spencer was dutifully playing ignorant. What Stan Kyle had removed from where, was really none of his business, nor how long it took to get him back to, uh, normal in any arena.

The wizened Chef had been avoiding the sixth period lunch hour in the staff room because he was avoiding his ex-wife, though not belligerently; more like a puppy that had to lick his wounds after a round of play that was more than he bargained for. Today, he had outdone himself and needed the extra time for preparations; he quietly made his way towards the half-occupied table with his own tray of food.

“David! This is amazing quiche!” Jordan covered her full mouth with her hand as she spoke. Her bright eyes sparkling with delight. He shrugged, smugly.

“Wait until you get to the cannoli.” Alex murmured conspiratorially.

“How’s everyone? I fell like I haven’t heard much from you lot.” Dave tried making small talk.

“Good!” Spencer perked up. “Hotch gave me a prep period this year and you wouldn’t believe how much time I have now.”

“That’s great kid.” Rossi nodded, inspecting his slice of cheesy egg bake. It was a little moist, he took a mental note.

“How was Turkey?” Jordan asked him, Alex unsubtly rolling her eyes at her friend and colleague.

“It was great, Jordan, thanks for asking.” He grinned, the amusement at Alex’s uncomfortableness equal parts reassuring and instigating. “Cyprus was my favorite though.”

“Cyprus third largest and third most populated island in the Mediterranean?” Spencer added after a few eye daggers and a swift kick from Alex beneath the table.

“Right from the brochure, look at that.” Dave deadpanned. “The people were great, really welcoming. It’s amazing, the ones who have the least in this world are willing to share the most.”

“The constructs of community vary from culture to culture, but the village mentality leaves personal possessions nearly impossible. It is innate generosity.” Spencer built on the complexities of Dave’s experiences.

“Well said.” Alex finally spoke up, after the bell rang, freeing her from Dave’s retelling of the vacation that could have been hers.

Sept. 15 11:38am

As a new student in the middle of her high school career, Lena Curtis was less concerned with fitting in and more focused on keeping up with the rigors of the new academic environment. She had been eating alone, earbuds in while reading over assignments or syllabi. Lucas and Jake had been watching her on and off the first week of school, both innately empathetic and seated in the cafeteria two tables away. Now, they just had to acknowledge that they had been staring and perhaps they could talk to her. Fortunately for all them, May Howard wasn’t one for beating around the bush.

“You guys going to invite her to eat with us or do I have to?” She huffed as she sat down between Jake and her more socially acceptable twin, Cissy.

“Be our guest, Howard.” Lucas took a massive bite of his panini as he waited for her to own up to her bluff. She looked to Jake and back to the smug lineman. She slid back off the bench seat, shoving her hands in the pockets of her pressed khakis. She didn’t want to scare the new girl, Azalene, she remembered from last period Physics.

“Hey.” May’s voice was gruff because she was trying to remain calm. “So, a few of us have Physics with you and were wondering if you want to sit with us. It’s cool if you’d rather study, I know there is a lot of homework and I don’t want to pressure you into a forced social in—”

“No, that’s fine. Nice, I mean. Thanks.” The girl’s twin French braids bobbed with her enthusiasm. “I’m Lena, by the way.”

“May, I mean—I am May.” She stepped back as Lena grabbed her stuff, giving her lunch group a double thumbs’ up behind the acquired newbie’s back. Jake’s face broke into his signature grin while Lucas waved obviously. “The big one is Turner, Lucas, then there’s Jake and Cissy.”

“She’s your sister, right?” Lena looked down, either because she was trying to hear May or because she didn’t like looking people in the eye, it was hard to tell.

“Yeah, stuck with her since birth, but its fine. She grows on you.” May shrugged as a half smirk quirked up her usually hidden dimple.

“Hi!” Lena smiled shyly as she say down with her backpack and tray.

“Atta-girl, Howard,” Coach Morgan muttered his approval of his player reaching out to one of the new kids.

“What’s up?” Luke Alvez leaned in, following Derek’s line of sight.

“One of my kids reached out to the Curtis girl. Glad she had the balls, so to speak.”

“Right, Lena. It’s about time, they’re in my next hour together.” Luke shrugged. “Cafeteria duty is pretty chill, huh?”

“As long as nobody crosses Turner over there,” Tara Lewis nodded back to the group they’d been watching.

“Oh, come on now, that’s not fair.” Derek laughed. “Turner is good. Honestly I can’t think of anyone in here we really have to worry about.”

“Why are so many of us on this hour?” Tara asked confused.

“I think it’s a ratio thing, fifth hour has more students having lunch, so there are more of us. Hotch knows what he’s doing.” Derek shrugged, not mentioning that Lewis and Alvez were still new to the school and Hotch wouldn’t leave them to the wolves alone. Derek wasn’t complaining, having back to back lunch breaks were the dream. Meanwhile, Tara shifted from foot to foot. She hated losing her momentum in the middle of the day, she felt like cafeteria duty was a fairly menial task. Luke was quizzing himself on student’s names and learning who were friends outside of class.

Sept. 25 6:37pm

Derek walked behind Penelope as she strutted into the library, taking a deep breath to prepare herself for the coming meeting. The first Booster Club gathering of the new school year, which meant new students, new ideas and old standbys making the upcoming calendar filled with possibilities. She carefully placed the school’s tablet and her phone on the central table. Grant had rearranged the hefty study desks into a semicircle complete by a collection of chairs in arching rows for the parents and additional student participants.

“Okay, thanks for coming to the Fall meeting again. I know you’ve got your hands full this season and it means a lot that you’re here tonight.” She made sure to give her boyfriend her appreciation, who had yet to be home from school for the day.

“Hey, this is important to me too. Don’t worry about me, I’m good.” Derek held her hand against his chest. “You ready?”

“For another record-breaking year? Hell yeah. Let’s just hope everyone else is.” She grinned before sneaking a quick kiss. They were still alone anyhow.

The meeting went effortlessly, or Penelope Garcia and Michel Foyet were so prepared that it felt more like a conversation than an agenda-riddled requirement. Derek sat calmly to Penny’s right as Mrs. Jordan Kyle was to her left, nodding and smiling in encouragement. The parents were enthusiastic and those that usually overreached were pleasantly absent. Midway through a mother and son made their way to the back of the meager crowd, Penelope smiled as they sat down nervously. The meeting wrapped up before the hour was up, leaving the attendees to break into their own bubbles of conversation. Jordan thanked Penelope for a job well done and went home without much fuss.

Derek and Mr. Howard were talking football as Penelope approached the late arrivals.

“Hi! I’m Ms. Garcia, welcome to the Boosters Club.” She held out her violet manicured hand to the mother and then the anxiously quiet boy.

“Thanks, I’m Rebecca Garner, this is Regi, he’s a freshman this year.” The brunette woman confided in a slight accent.

“Regi is short for Reginald, right? How royal.” Penelope grinned, letting the student roll his eyes at her observation. “If you are looking for service to the school hours, check with Michel, they have the sign-up lists for the semester.”

Regi nodded, shoving his hands in his pockets. Rebecca looked impatient with the gesture but smiled sympathetically to Ms. Garcia anyhow. “Thanks, nice meeting you.”

“Of course, thanks for coming.”

Derek called for Chinese pick up as Penelope cleaned up the library from the meeting. She hated leaving it less than she had found it, Grant was anal, but he worked himself too hard as well.

“Ready, Baby Girl?” Derek sighed as she gave the room a tertiary glance. “Penelope.” He was tired and needed some cuddle time.

“Yes, I guess. So? My place or yours tonight, Lover?” She asked as he held the door for her.

Sept. 26 4:08pm

Hotch had driven the same route home for the past five years, a scenic and unrushed ritual. He mentally left his day behind him, focusing on the yardwork and dinner awaiting him. There was an oddly satisfying feeling that he was able to come home to his family at a reasonable hour each and every day. His few years practicing law proved how treasured this possibility was. The leaves lined the neighborhood thoroughfare as he made the turns methodically. He passed a teenager mowing the lawn on one corner and a family walking home from school down another block. It was the American Dream and Aaron Hotchner sighed contentedly as he acknowledged his reality with gratitude.

Though it was breezy, their front door was open for him and Aaron quickly found Jack and Haley in the living room which doubled as Jack’s play spot, an octagonal area fenced off in the middle of the room since he had begun crawling at the beginning of summer. The plastic sides had been folded inwards, leaving Jack’s mat and toys strewn across the room.

“Hey!” He smiled as he set his briefcase in the foyer.

“Wait, Aaron, stay there.” Haley called hurriedly.

“Okay? Any particular reason why?” He chuckled, but listened, hovering in the archway between the hall and the room which held his family. “Hey, buddy!” He called to his son who had been thumping a block against another toy with a satisfying and repeated thwack. Jack’s face burst into a drooling grin and he began crawling to his dad.

“Wait for it…” Haley warned quietly. When Jack reached the recliner, he pulled himself up and continued toward him determinedly. His tentative feet taking him away from the grounding of the furniture, but he managed a good four or five steps before falling back into a crawl. Haley clapped excitedly, the joy upon her husband’s face unparalleled.

“Alright, Jack-Attack!” Aaron bent down and snatched up his giggling son. “Has he been walking all day?!

“Just since lunch. I almost called three times, but I figured seeing it firsthand would be more impactful.”

“Well, that’s the best welcome home I’ve ever had. Good job, buddy!” Aaron kissed the baby’s head and brought him back across the room to his toys. The little family spent the next half hour getting Jack’s consecutive step total up to nine before breaking up the fun for dinner preparations and yardwork. Aaron expertly strapped Jack into his carrier, complete with noise dampening earmuffs so the Hotchner men could clear the yard with the leaf blower before settling in for the night.

Next Chapter: Messy

@mentallydatingspencerreid @dontshootmespence @ultrarebelheart @lyrasilverroseelizabethamanti @cynbx @rikersgirl22 @pllfrommars @wheresthewater  @darknesstoglowing @adropintheocean1234567 @tleighstone12 @unitchiefwives @sam-carter-in-training @prettyboysjello @ddreammcatcher @thegirlinflames  @night–hawk @t25luver @onlyalittleteenwolfobsessed @thismiss02 @literallyprentissstwin

[dorothydelgadillo]

"My Content Obsessions for 2019" (Content Lab, Ep. 19)

Before we get started, I have an important piece of housekeeping to address -- Content Lab will now be coming to you on Fridays, instead of Wednesdays, at 11:30 a.m., Eastern. 

Ladies, gentlemen, cats, dogs, otters, and squirrels -- it is 2019, and I am back, as is the Content Lab podcast! And man, I am excited.

For the vast majority of the past month, I've lived in a holiday-induced haze of drifting between eating pie and feeling shame about eating said pie while lifting at the gym. So, I am ready to shake off the cobwebs. 

The best part about a new year is that it's a new beginning, clichéd as that may sound. I'm a big fan of fresh starts, so I want to spend this episode sharing with you what's on my mind for the coming year. 

Both with content creation, and for the Content Lab. 

Enjoy! 

Listen to the Episode

What Will Be My Content Obsessions in 2019?

First, I want to think with a more video-first mindset. Or at least with a mindset that embraces video as equally as I do writing.

The obvious reason being that, while there will always be space for the written word, video is one of the most effective (and quickest) ways to establish trust with an audience or an individual, and foster a more human-to-human connection. 

(Also, I after spending more than a week editing Myriah Anderson's utterly inspiring Video for Sales getting started guide -- which just launched this week at impactbnd.com/video-for-sales -- I kind of have video on the brain.)

So, one of my objectives for this year that I'm that I'm particularly excited about is ensuring IMPACT is a best-in-class example of how to use video in your content and marketing. 

As part of that goal -- I'm pushing myself to create more video personally, even though I'm not terribly comfortable in front of a camera -- for email messages, articles for IMPACT, and more. Thankfully, I've got Vidyard GoVideo to help me out with that, which I'm more than a little obsessed with. 

(Learn why I love Vidyard GoVideo.)

Next, I want to be more... open-minded about robots, and how AI will shape the future of what I do as a content creator.

I've always feared the moment when they would design an AI that could flawlessly mimic my writing style and endless devotion to the original Law & Order series. But after learning about what Forbes is doing with AI to empower their writers with a more bionic approach to robots, I'm intrigued. 

For those who haven't heard about what Forbes is doing:

Forbes now uses a CMS called Bertie. Bertie uses artificial intelligence to suggest headlines and propose topics for contributors based on their publication history. 

"That's nice."

OK, here's the "big deal" news.  The team at Forbes is currently testing an AI-driven tool within Bertie that gives Forbes writers a very rough draft to build upon, instead of having them start a new article from scratch. 

In addition to starting copy, this "rough draft" might include links to other resources -- both internally from Forbes, as well as other sites -- and images. 

This is a big, big deal.

I mean, just imagine never having to be bossed around or mocked by a blank screen again. Never having to create something from nothing, because your new best robot friend had already curated some raw materials for the express purpose of empowering you to write something powerful and valuable. 

It's this idea of content creation bionics -- of leveraging AI with a "How can we help humans?" approach, rather than a "How can replace humans?" one -- that I had never considered. 

My only gripe when I first initially learned of this innovation, however, is that it seemed pretty much a luxury of those publishers and media giants with big budgets. 

But yesterday, I was introduced to nDash.co's Content Brief, which is based off a similar model of providing an AI-researched brief on a search term input by a human, that they wish to write about:

I took it for a test drive with the term, "why website accessibility is important for businesses," and within minutes, I received an extensive set of resources in this content brief:

Unlike Bertie, which creates a rough draft, nDash's Content Brief is clearly a robot-aggregated set of statistics, summaries, and links. 

That said, there's enough here for me to keep using it, because it brought together so many resources that I would have had to go out and independently mine for myself. Although, I'll still probably do a bit more research on my own, as well. 

We're living in exciting times, content friends. 

Third, I want to bring more order and focus to the idea of pillar content and topic cluster strategies. 

I don't want to dive too deeply into what I mean by this at the moment, but for now, here is the problem I've identified. Search engines -- particularly Google -- favor websites with a limited number of focus areas. Preferably one. 

While the topic cluster model brings some semblance of order to content strategies that were once completely arbitrary, we're still not too far away from organizations having... well, tons of random topic clusters floating around in cyberspace, disconnected from each other. 

My goal this year is to solve for that in a way that brings even more order to the way we develop content strategies and helps us better network our content for search engine visibility. 

So, stay tuned on that front. 

Additionally, a goal I'm carrying over from last year is to continue to push the boundaries of what it means to create content that's as absurdly helpful as possible.

Our mission here at IMPACT is to be obsessed with leading those within our community -- readers, clients, whomever -- to success. To make your jobs easier every single day.

So, if I'm not pushing myself to give more, and do more, and show more, then I'm not doing my job. 

That may sound overly simplistic, but we believe that is the core of what it means to be inbound. An innate sense of altruism, where you don't stress about hiding your secret sauce. Instead, you give it away for free. 

I did that with my pillar on how to create a content style guide, and I was nervous. I literally gave away my whole process -- workshop guidelines, worksheets, templates, and all. 

Then, I saw this message in IMPACT Elite, and I was blown away:

My goal is to create more moments like this for myself, and empower others inside and outside of IMPACT to do the same. That's what it's all about, folks. 

Finally, I want to continue to innovate with Content Lab, so it is the most valuable podcast it can possibly be. 

I've already spoken with a few of you and gotten invaluable feedback on what you love about the podcast already, and what is on your wishlist for Content Lab in the future. 

Don't worry, you'll continue to hear interviews with some of the best content brains in the industry, and I'll still be sharing some of my favorite tips, tools, and tricks for being a rockstar content creator. My goal is to make sure I'm doing it in the most helpful way possible. 

With that, happy 2019, everyone! I'm so excited to embark on this new year of content creation together.

Subscribe to the Content Lab Monthly Newsletter

Once a month, I'm going to send you an absurdly useful newsletter will tons of insights, tips, and tools for you to make your content amazing. It's that simple.

Here's what it looks like, so you know what shenanigans you're getting into with me:

So, what are you waiting for? Go to this page and sign-up.

Connect with Content Lab 

Okay, first, you've gotta subscribe to Content Lab on Apple Podcasts. That way you'll never miss an episode! 

Content Lab: Twitter, Instagram

Liz: Twitter, Instagram 

Or you can comment on this episode below! I'd love to hear from you.

from Web Developers World https://www.impactbnd.com/blog/content-lab-goals-for-2019

[powerbitraining]

The Excel Ribbon

The Excel  Ribbon is one of the first topics covered on our Introduction to Excel. Ribbon, first introduced with Microsoft Office 2007, is the key component of the Excel interface and offers access to most of its features, facilities and utilities. However, as is now the case with all sophisticated software packages, there are often several other ways of accessing Excel’s features and bypassing the Ribbon.

The Ribbon consists of a series of tabs, each of which offers commands related to a certain theme. These commands are further subdivided into Groups, with the name of each Group displayed at that the bottom of the Ribbon.

The Ribbon is a very honest and open interface: basically, everything is laid out for you: the simple, the intermediate, and the advanced; it’s all there; nothing is hidden. There follows a brief description of each of the Ribbon Tabs and the Groups of controls found in each one. I’d recommend that you take some time reviewing the various Tabs: this will help in the process of demystifying Excel and making it seem less daunting.

Watch out for the launcher buttons

In the bottom right-hand corner of some Ribbon Groups, you will notice a tiny icon consisting of a rectangle with an arrow. As you browse through the Ribbon Tabs, keep an eye out for these rather inconspicuous buttons. They are called launcher buttons and what they usually launch are the rich and powerful Excel dialog boxes, many of which have been part of Excel for ages. For example, on the Home Tab, the Clipboard, Font, Alignment and Number Groups each contain a launcher button (See figure 1-19, below).

Launcher buttons are found in the bottom right of some Ribbon Groups and normally display a dialog box containing a detailed series of options.

Clicking on these launcher buttons will be particularly reassuring for those of you who have upgraded to Excel 2016 straight from version 2003, or earlier; since it will help you to realize that your existing skill set is still very relevant to this latest version.

The Home Tab

The Home Tab of the Excel Ribbon contains those essential editing and formatting commands which one uses all the time.

The Clipboard Group offers the long-winded way of performing the common clipboard operations: Cut, Copy and Paste. (Most people prefer to use keyboard shortcuts (Control-X, Control-C and Control-V) or to choose these commands from the right-click menu).

The Clipboard Group contains a launcher button which displays the Office Clipboard, in a task pane on the left of the screen. The Office Clipboard keeps track of up to 24 copied items at a time and allows you to paste any of them. It can come in quite handy when building complex Excel formulas.

The Font Group allows you to change the stylistic appearance of the text you enter into your spreadsheets such as its font, size and colour.

The Font Group contains a launcher button which displays the Format Cells dialog box, with the Font tab activated.

The Alignment Group provides commands for rotating and wrapping text—very useful for long headings—merging cells and controlling both horizontal and vertical alignment.

The Alignment Group contains a launcher button which displays the Format Cells dialog box, this time with the Alignment tab activated.

The Number Group provides options for data formatting—for example, controlling the number of decimal places shown with numbers, and the way in which dates are to be displayed.

The Number Group contains a launcher button which displays the Format Cells dialog box, this time with the Number tab activated.

The Styles Group provides automatic formatting options—in contrast to the manual formatting offered by the Font Group. These options include Excel’s powerful conditional formatting commands.

The Cells Group provides commands for manipulating cells, columns and rows: such things as inserting, deleting and specifying widths and heights. It also contains options for hiding, moving and protecting the sheet as a whole.

The Editing Group has a variety of popular commands for entering and modifying cell data. The AutoSum tool is used to rapidly create simple formulas with just one or two clicks. The Sort & Filter button can be used for quickly sorting data by the column in which the cursor is positioned. The Group also contains options for deleting, finding and replacing data.

The Insert Tab

The Insert Tab of the Excel Ribbon contains options for superimposing elements onto a worksheet which differ from the normal cell contents—items such as charts, imported images and vector graphics.

The Insert Tab is mainly used for creating graphic elements which are not contained by the cells of the worksheet.

The Tables Group allows you to create Excel tables (which are used to store columnar data) and pivot tables (which are used for data analysis). Although pivot tables store their data within worksheet cells, they then prohibit normal access to those cells; the cells within a pivot table cannot be individually edited.

The Illustrations Group contains options for adding bitmapped and vector graphics to Excel. Images can be inserted from a local drive or via the web: there is even the option of searching for images using Bing. Vector images can be drawn within Excel using the Shapes and Smart Art buttons. The Screenshot button allows you to grab any part of any window currently open on your computer screen.

The Apps Group lets you access Microsoft apps for Office solutions. Apps for office resemble iPhone and Android apps: they are essentially web pages which Excel (or any other Office program) can host; and which provide some useful functionality or service not native to the program.

The Charts Group allows you to add Excel charts and pivot charts to your worksheet. A pivot chart is simply a chart which uses a pivot table as its data .source, rather than a regular Excel data range.

The Charts Group contains a launcher button which displays the same dialog as is shown when you click the Recommended Charts button.

The Reports Group contains just one item: the Power View button. Power View is a built-in Excel add-in which just needs to be activated. It allows you to create stunning business visualizations driven by the new Excel Data Model.

The Sparklines Group allows you to insert sparklines in your worksheets. Sparklines are miniature charts which are displayed within cells, usually adjacent to the data they plot, and which provide handy visual clues regarding trends.

The Filters Group contains buttons for adding slicers and timelines to tables, pivot tables and pivot charts. Both of these elements provide a highly interactive mechanism for filtering structured data. Slicers can be used with any data type; while timelines can only be used to filter dates.

 The Links Group contains only the Hyperlink button. Hyperlinks work in pretty much the same way in all of the Microsoft Office products. In Excel, you can place a hyperlink on any cell, or range of cells; which takes the user to another worksheet, opens a different workbook, creates a new email message, or goes to a web URL.

The Text Group allows you to insert text based elements which reside on the object layer, above the worksheet cells. You can add text boxes, headers and footers, Word Art, signature lines and use Microsoft’s Object Linking and Embedding (OLE) technology to insert objects.

The Symbols Group has options for inserting equations and symbols. Symbols can be inserted like any other character, inside a cell. However, equations are inserted in a text box on the object layer, on top the worksheet cells. Excel provides a sophisticated Equation toolbar for editing equations, containing dozens of mathematical and scientific symbols and constructs.

The Page Layout Tab

The Page Layout Tab of the Excel Ribbon contains options for controlling the appearance of your worksheets as a whole. Here, you’ll find settings relating to margins, orientation, size of paper, and the area of the worksheet to be printed. You will usually go to the page layout Tab before printing worksheets.

The Page Layout Tab contains all of the options relating to Page Setup.

The Themes Group allows you to make use of the built-in Themes feature now common to all Microsoft Office products. Themes provide a simple and quick method of controlling the format of an entire document. Choosing options from the Themes, Colors, Fonts and Effects drop-down menus, found in the Themes Group, can change the appearance of worksheet cells and graphic objects in one hit, using tasteful and well-coordinated tones.

The Page Setup Group contains the commands that you normally need to use before printing a document: for example, changing the margins, orientation and page size; or specifying a print area (whereby only a portion of the worksheet will be printed).

The Page Setup Group contains a launcher button which displays the Page Setup dialog box with the Page tab activated.

The Scale to Fit Group simply contains the commands found in the Scaling section of the Page tab of the Page Setup dialog.

The Scale to Fit Group contains a launcher button which displays the Page Setup dialog box, also with the Page tab activated.

The Sheet options Group contains options for hiding and showing gridlines and column and row headings, both on screen and at print time.

The Sheet Options Group contains a launcher button which displays the Page Setup dialog box, this time with the Sheet tab activated.

The Arrange Group is encountered in several different Tabs. It provides a series of commands allowing you to align and arrange objects: such as Bring to Front, Send to Back and Group.

The Formulas Tab

The Formulas Tab of the Excel Ribbon contains commands for dealing with one of the most powerful features of Excel: formulas and functions. Here you can insert functions, track down errors in formulas and control the way in which Excel deals with formulas and carries out its calculations.

The Formulas Tab contains Excel’s main options for creating, displaying and auditing formulas and determining how the program performs worksheet calculations.

The Function Library Group allows you to insert any of Excel’s several hundred functions into your formulas. The functions are divided into categories, with the final category (More Functions) displaying, in a series of sub-menus, those categories which do not have their own drop-down menu.

This group does not need a launcher button, since the main dialog associated with formulas (Insert Function) can be accessed via the final option in each of the drop-downs.

The Defined Names Group deals with the creation and management of names. Names are an Excel resource which allow you to associate a text label (the name) with a range of cells, a formula or a static value (such as a tax rate). When creating formulas, you can use the name instead of the value that it represents. This adds clarity to your formulas and offers you a powerful mechanism for updating several formulas by making a change to the value associated with a single name.

The Formula Auditing Group options are designed to help you find errors in your formulas. Using these options, you can quickly highlight cells which are referred to by a formula and vice versa, or step through a complex formula, statement by statement.

The Calculation Group has commands for controlling how and when Excel performs calculations. In workbooks that contain many formulas—especially formulas that link to external workbooks—the need to calculate the result of formulas can have a negative impact on the usability of a workbook. Hence, this group offers the ability to make calculation manual, so that Excel will only perform calculations when you click the Calculate Now button.

The Data Tab

In the Data Tab of the Excel Ribbon you will find commands for importing information into Excel from sources such as external databases; sorting information and also filtering (in other words returning only data which matches certain criteria).

Here you’ll also find advanced tools for consolidation, validating data and performing “What-if” analysis. Also, in the outline section, there are commands for assigning different levels to the various columns and rows of a worksheet. Excel’s powerful outlining commands make large worksheet easier to manage and to navigate.

The Data Tab contains Excel’s powerful data analysis tools.

The Get External Data Group contains commands which are used to import data from external sources into the Data Model, which can then be used to perform data analysis and visualization using pivot tables, pivot charts and the Power View add-in. These same commands can also be found in the PowerPivot add-in, which offers you a host of additional features for modelling imported data sets.

The Connections Group has options for working with existing connections. The Connections button displays the Workbooks connections dialog where you can review and remove connections. The Refresh All button allows you to replace obsolete copies of imported data, permanently stored within the data model, with the latest version from the original source.

The Sort & Filter Group commands allow you to perform basic and advanced sorting and filtering on tabular data. The Sort A to Z and Sort Z to A buttons allow one-click sorting by a single column; while the Sort button displays the Sort dialog allowing you to perform multi-column sorting, as well as sorting by colour and custom lists.

Similarly, the AutoFilter button allows rapid filtering of information according to preset criteria; whereas the Advanced Filter command allows you to isolate data which matches more complex criteria.

The Data Tools Group provides access to specialized, built-in Excel utilities each of which performs a useful data manipulation task. For example, the Text to Columns command allows you to parse data which currently occupies a single column (typically after being imported into Excel) into separate columns. The group also contains the powerful Remove Duplicates and Flash Fill commands.

The What-if Analysis tools (Goal Seek, Scenarios and Data Tables) are data analysis tools which have been part of Excel’s arsenal for ages.

The Outline Group is the home for another long-standing Excel feature called grouping and outlining: the assignation of a hierarchy of levels to different rows and columns. This capability is very useful for making large worksheets easier to manage and manipulate.

The Review Tab

The principal theme of the Review Tab is checking, protection and the multi-user sharing of workbooks. It is here that you will find Excel’s spell-checker, commands enabling users to add comments to a worksheet, options for protecting both worksheets and workbooks and for sharing workbooks with other users across a network.

The Review Tab contains options for the protection and sharing of workbooks.

The Proofing Group contains the familiar Spell-checker and Thesaurus commands; as well as a Research tool which allows you to perform searches in several local and online references, including Bing and Encarta.

The Language Group is a subset of the Research tool which allows you to translate common words and phrases from, or into, over thirty different languages.

The Comments Group provides the ability to annotate worksheets with notes; both for your own benefit and as a workgroup facility, for sharing your thoughts on worksheet content with colleagues. The Group has buttons for creating, editing, deleting, showing and hiding comments.

The Changes Group houses the most powerful commands in the Review Tab. The Protect Sheet and Protect Workbook commands can be used to restrict access to specific cell ranges, control user modifications, and to protect the workbook structure. There are also commands for the multi-user sharing of workbooks and the tracking of changes made by different users to the same workbook.

The View Tab

The View Tab houses controls relating to the way in which your workbooks and worksheets are viewed on screen. It contains commands for zooming in and out on your work and for displaying several worksheets and workbooks simultaneously.

The View Tab contains options which allow you to control the on-screen appearance of your worksheets.

The Workbook Views Group buttons change the way your worksheets are displayed: Normal view is optimized for speed; Page Break Preview allows you to customise pagination; Page Layout gives an accurate preview of how documents will print; and Custom View lets you save on-screen and page setup attributes.

The Show Group has commands which allow you to show and hide key elements of the Excel interface such as row and column headings, gridlines and the formula bar.

The Zoom Group buttons control the magnification at which you view your work. You can, for example, highlight a range of cells and click the Zoom to Selection button to have Excel automatically zoom in or out so that the selected range fills your screen.

The Window Group offers options which are useful when working with several different documents. For example, the Arrange All commands will reduce and size all of the currently open windows, so that you can see their contents simultaneously.

The Macros Group has a single drop-down control which allows you to view all of the macros in any of the open workbooks, as well as recording new macros. (Macros are automated series of commands which can be executed automatically at the click of a button.

The post The Excel Ribbon appeared first on G Com Solutions Limited.

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

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!

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.

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 (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:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

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.

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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

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):

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

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 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!?

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 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!

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!

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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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.

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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

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 our self-paced course, The Nerd Fitness Academy:

  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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

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:

Picking up a barbell, and learning how to squat and learning how to deadlift.

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.

But wait!

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:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

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). AVOID THESE:

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 is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need 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 strongly 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!

YOUR NEXT LEVEL 5 MISSION:

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.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

10 barbell squats or 10 dumbbell Romanian deadlifts

10 push-ups

10 dumbbell rows/side

(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!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

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.

And work on technique.

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:

Day A Circuit – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

5 barbell Romanian deadlifts

10 push-ups

10 dumbbell rows per arm

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 demonstration here of Staci doing them:

LEVEL 5 RECAP:

Barbell training will change your life like it has changed mine.

Learn to squat and learn to deadlift properly.

Focus on proper form, and slowly start to add weight to the bar.

You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout: Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

10 barbell Romanian deadlifts/regular deadlifts

10 push-ups

10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS-ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle, consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym-goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:   

Gym Etiquette: Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym-goers:

#1) Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

#2) Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

#3) Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

#4) It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

#5) If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually, there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

#6) If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

#7) Work out with what you can work with.

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

#8) Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

Trying a machine for the first time takes courage.

Picking up a dumbbell takes courage.

Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

Recruit a friend to join you at the gym! You don’t want to let them down, right?

Prepay for a bunch of sessions with a good personal trainer.

Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

You’re adding more weight to your squats.

You are attempting a new personal best for the deadlift.

You’re trying to get your first pull-up. 

You get to see your gym friend and hear how his day went.

You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

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.

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

Finding the Right Gym

6 Things to Know Before Joining a Gym

Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

Strength Training 101: Beginner Strength Training Routines

Strength Training 101: How Much Weight Should I Be lifting?

Strength Training 101: Finding the Right Gym

Strength Training 101: Building Muscle Quickly

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

###

Photo Sources:Hardcore Stormies Hit The Gym, Iron Lego, stormtrooper out of line, Venting Off, Scenes from an empty lot in Brooklyn, vol 1., siraphol © 123RF.com, tonobalaguer © 123RF.com, Edvard Nalbantjan © 123RF.com, Oops this doesn’t seem to be London 24th March 2017, power rack,

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

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

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!

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.

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not 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:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

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.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

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 our “Strength 101: Beginner Strength Workouts” article, 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 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!?

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 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!

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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

Cross one arm in front 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!

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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 Academy 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.

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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

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 our self-paced course, The Nerd Fitness Academy:

  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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

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:

Picking up a barbell, and learning how to squat and learning how to deadlift.

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.

But wait!

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:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

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 apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE:

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 is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need 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 strongly 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 Academy about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

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.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

10 barbell squats or 10 dumbbell Romanian deadlifts

10 push-ups

10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read Team NF’s lead female trainer 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!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

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 LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from our Nerd Fitness Academy course:

  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:

Day A Circuit – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

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 demonstration here of Staci doing them:

LEVEL 5 RECAP:

Barbell training will change your life like it has changed mine.

Learn to squat and learn to deadlift properly.

Focus on proper form, and slowly start to add weight to the bar.

You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout:  Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

10 barbell Romanian deadlifts/regular deadlifts

10 push-ups

10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle,consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to a book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:   

Gym Etiquette:Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym goers:

Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

Trying a machine for the first time takes courage.

Picking up a dumbbell takes courage.

Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, instead cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

Recruit a friend to join you at the gym! You don’t want to let them down, right?

Prepay for a bunch of sessions with a good personal trainer.

Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

You’re adding more weight to your squats.

You are attempting a new personal best for the deadlift.

You’re trying to get your first pull-up. 

You get to see your gym friend and hear how his day went.

You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) Our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

Learn more about our self-paced course and community, The Nerd Fitness Academy

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

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.

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

Finding the Right Gym

6 Things to Know Before Joining a Gym

Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

Strength Training 101: Beginer Strength Training Routines

Strength Training 101: How Much Weight Should I Be lifting?

Strength Training 101: Finding the Right Gym

Strength Training 101: Building Muscle Quickly

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

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Photo Sources:[1]

Footnotes    ( returns to text)

 lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar, power rack, stormtrooper out of line, venting off, romanian deadlift,

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

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

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!

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.

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not 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:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

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.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

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 our “Strength 101: Beginner Strength Workouts” article, 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 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!?

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 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!

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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

Cross one arm in front 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!

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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 Academy 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.

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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

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 our self-paced course, The Nerd Fitness Academy:

  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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

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:

Picking up a barbell, and learning how to squat and learning how to deadlift.

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.

But wait!

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:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

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 apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE:

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 is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need 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 strongly 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 Academy about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

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.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

10 barbell squats or 10 dumbbell Romanian deadlifts

10 push-ups

10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read Team NF’s lead female trainer 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!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

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 LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from our Nerd Fitness Academy course:

  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:

Day A Circuit – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

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 demonstration here of Staci doing them:

LEVEL 5 RECAP:

Barbell training will change your life like it has changed mine.

Learn to squat and learn to deadlift properly.

Focus on proper form, and slowly start to add weight to the bar.

You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout:  Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

10 barbell Romanian deadlifts/regular deadlifts

10 push-ups

10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle,consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to a book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:   

Gym Etiquette:Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym goers:

Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

Trying a machine for the first time takes courage.

Picking up a dumbbell takes courage.

Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, instead cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

Recruit a friend to join you at the gym! You don’t want to let them down, right?

Prepay for a bunch of sessions with a good personal trainer.

Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

You’re adding more weight to your squats.

You are attempting a new personal best for the deadlift.

You’re trying to get your first pull-up. 

You get to see your gym friend and hear how his day went.

You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) Our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

Learn more about our self-paced course and community, The Nerd Fitness Academy

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

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.

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

Finding the Right Gym

6 Things to Know Before Joining a Gym

Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

Strength Training 101: Beginer Strength Training Routines

Strength Training 101: How Much Weight Should I Be lifting?

Strength Training 101: Finding the Right Gym

Strength Training 101: Building Muscle Quickly

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

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Photo Sources:[1]

Footnotes    ( returns to text)

 lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar, power rack, stormtrooper out of line, venting off, romanian deadlift,

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

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

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!

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.

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not 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:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

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.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

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 our “Strength 101: Beginner Strength Workouts” article, 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 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!?

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 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!

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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

Cross one arm in front 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!

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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 Academy 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.

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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

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 our self-paced course, The Nerd Fitness Academy:

  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% gym going population. This puts you 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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

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:

Picking up a barbell, and learning how to squat and learning how to deadlift.

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.

But wait!

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:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

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 apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE:

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 is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need 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 strongly 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 Academy about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

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.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

10 barbell squats or 10 dumbbell Romanian deadlifts

10 push-ups

10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read Team NF’s lead female trainer 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!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

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 LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from our Nerd Fitness Academy course:

  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:

Day A Circuit – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

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 demonstration here of Staci doing them:

LEVEL 5 RECAP:

Barbell training will change your life like it has changed mine.

Learn to squat and learn to deadlift properly.

Focus on proper form, and slowly start to add weight to the bar.

You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout:  Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

10 barbell Romanian deadlifts/regular deadlifts

10 push-ups

10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle,consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to a book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:   

Gym Etiquette:Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym goers:

Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

Trying a machine for the first time takes courage.

Picking up a dumbbell takes courage.

Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, instead cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

Recruit a friend to join you at the gym! You don’t want to let them down, right?

Prepay for a bunch of sessions with a good personal trainer.

Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

You’re adding more weight to your squats.

You are attempting a new personal best for the deadlift.

You’re trying to get your first pull-up. 

You get to see your gym friend and hear how his day went.

You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) Our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

Learn more about our self-paced course and community, The Nerd Fitness Academy

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

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.

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

Finding the Right Gym

6 Things to Know Before Joining a Gym

Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

Strength Training 101: Beginer Strength Training Routines

Strength Training 101: How Much Weight Should I Be lifting?

Strength Training 101: Finding the Right Gym

Strength Training 101: Building Muscle Quickly

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

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Photo Sources:[1]

Footnotes    ( returns to text)

 lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar, power rack, stormtrooper out of line, venting off, romanian deadlift,

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

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

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!

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.

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not 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:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

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.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

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 our “Strength 101: Beginner Strength Workouts” article, 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 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!?

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 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!

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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:

Cross one arm in front 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!

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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 Academy 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.

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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

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 our self-paced course, The Nerd Fitness Academy:

  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% gym going population. This puts you 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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Level 5: Enlist in the Barbell Battalion

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:

Picking up a barbell, and learning how to squat and learning how to deadlift.

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.

But wait!

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:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

Can’t do those movements at that weight, or not sure what they are? Go back to the Level 4 Gym Workout.

YOUR LEVEL 5 MISSION:

WHEN YOU ARE READY, please read the following:

Strength Training 101: The Squat

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 apparatus). USE THESE:

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE:

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 is due to them not wanting to be liable for somebody using a barbell incorrectly, so it’s easier for them to just tell you “A Smith Machine is the same thing.” It is not, in fact, the same thing. You need 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 strongly 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 Academy about how to set the ‘pins’ in the squat rack to put the bar at the proper height!

YOUR NEXT LEVEL 5 MISSION:

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.

So our circuit is now 3 circuits.

Level 5 Gym Workout: Barbell Battalion A:

10 barbell squats or 10 dumbbell Romanian deadlifts

10 push-ups

10 dumbbell rows/side

(See Level 4 for explanations on the Dumbbell deadlifts and rows)

Congrats! You’re using barbells! If you haven’t already read Team NF’s lead female trainer 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!)…

YOUR NEXT LEVEL 5 MISSION:

Read: Strength Training 101: The Deadlift

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 LIGHT WEIGHT – JUST the bar. As we cover in our “How much weight should I lift?”, you should ALWAYS start with just the bar.

And work on technique.

Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a proper barbell Romanian deadlift from our Nerd Fitness Academy course:

  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:

Day A Circuit – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

Day B Circuit – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

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 demonstration here of Staci doing them:

LEVEL 5 RECAP:

Barbell training will change your life like it has changed mine.

Learn to squat and learn to deadlift properly.

Focus on proper form, and slowly start to add weight to the bar.

You are now a gym “regular” and I salute you!

Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight!

If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our online coaching program!

Make sure you are doing squats and deadlifts correctly with our Coaching Program! We do video form checks and provide ongoing guidance! Learn more:

Level 6 Gym Workout:  Gym Class Hero

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a barbell squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun.

What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…

The pull-up or chin-up!

If you can do a pull-up or chin-up yet, you can read our full guide on how to get your first pull-up or chin-up.

We also have a full article on doing a perfect pull-up or chin-up with proper form, but I would watch this video too for some quick ways to scale the movement to fit your experience level:

YOUR LEVEL 6 GYM WORKOUT MISSION:

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

So our circuit will be alternating these movements on your A and B Days:

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

10 barbell Romanian deadlifts/regular deadlifts

10 push-ups

10 inverted bodyweight rows

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to build your own workout!

SO what can you do to add some variety? Throw in or replace another exercise!

Want to do some planks? Put them in the circuit after your other movements!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

Want to learn how to do handstands? Try practicing for 5 minutes at the start of each workout!

There are a ton of different options for what to do and where to go.

If we’ve gotten you more comfortable in the gym, we’ve done our job!

WANT MORE HANDS ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle,consider checking out our 1-on-1 Coaching Program!

Sure, we help beginners get started with strength training. But we also help seasoned gym goers take their training more seriously, and even help some folks start competing in powerlifting competitions. 

I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself.

We’ve worked with men and women like Leslie here, a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Interested in having expert guidance in your pocket? Click on the image below to a book a free call with our team!

Get strong as hell and level up with our Coaching Program. Get the full details here:   

Gym Etiquette:Tips and Tricks

I asked the entire 15-person staff in our Online Coaching Program – most of whom have trained clients in a gym for 5+ years – what information they would share with new gym goers:

Take your time. The above 6 level workout plan might take you 12+ months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.

Stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Remember: “days and years,” not “weeks and months.”

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc.

If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t!

The above 6-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go.

I promise. Nerd’s honor.

Write down everything you’re doing and track your progress. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time.

When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!).

Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record every workout and never stop trying to get a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym.

Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for.

They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay!

Do the best you can with what you have. Like MacGyver.

You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 4! And you’ll be that much more prepared when you do start working with barbells if you eventually join a different gym.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage.

Trying a machine for the first time takes courage.

Picking up a dumbbell takes courage.

Using the squat rack takes a lot of courage.

Don’t worry about perfect, or having perfect form or the perfect routine after you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

These are our favorite tips and tricks with regards to the gym. But I’d be remiss if I didn’t also mention something equally important:

Gym etiquette! 

We’ve created another article in this gym series called “29 Unwritten Rules to the Gym,” to make sure you don’t be an accidental ass in the gym. 

This list includes some obvious things like wiping down the bench after you use it, or not monopolizing a squat rack, but then some other more subtle things that will keep you in everybody’s good graces!

Read 29 Unwritten Gym Rules!

How to Build the Routine of Going to the Gym.

If you read this far, 6000 words later, I have to imagine it means you’re really interested in getting started with strength training! 

The first time going to a gym can be nerve-wracking and exciting, but it’s the 100th, 500th, 1000th trip to the gym where results get made.

And that means you need to BUILD the habit correctly for going to the gym. 

It comes down to a few key things:

1) Accountability! If you’re new to going to the gym, it’s really easy to fall off the wagon once life gets busy. For that reason, I encourage you to be accountable to somebody other than yourself. 

You see, motivation sucks, and will fail you when you need it most. 

So, instead of using motivation, instead cultivate discipline and accountability. 

Make it almost impossible for you to skip the gym:

Recruit a friend to join you at the gym! You don’t want to let them down, right?

Prepay for a bunch of sessions with a good personal trainer.

Hire an online coach who checks in on you regularly!

2) Focus on hacking into the Matrix and setting up your system! Put your workout time and place into your Google Calendar so that you always know when your next workout is. Focus on creating an environment where you are more likely than not gonna DO THE THING you want to do (go to the gym). We call this “Building your Batcave.”

3) Cultivate a love of constant improvement. Imagine this: you’re no longer going to the gym just to lose weight or look good. Those things are a happy consequence of what you’re really there for:

Because you ACTUALLY like to work out! 

I cannot tell you how many NF Coaching Clients I’ve seen message me and say “Holy crap Steve, I don’t know how it happened, but I actually LIKE working out now!”

Every week, you’re excited to hit the gym because: 

You’re adding more weight to your squats.

You are attempting a new personal best for the deadlift.

You’re trying to get your first pull-up. 

You get to see your gym friend and hear how his day went.

You LOVE how you feel after the gym. 

Getting there takes time and energy, but that’s really when life changes and sh** gets magical with regards to your health and fitness.

These are the tools we’ve created to help you turn the gym into something you look forward to:

1) Our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. 

We keep you accountable to make sure you actually do your workout, we answer any questions you have, and we cheer you on every step of the way:

Expert accountability and support in your pocket. Learn more about our Coaching Program and App

2) Our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

Learn more about our self-paced course and community, The Nerd Fitness Academy

3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!

You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide! 

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.

PHEW!

Okay, by now you should have all of the tools you need to get started in the gym, but maybe you have more questions. If you do, I have answers! 

Simply leave a comment below and I’ll do my best to answer it soon!

I’d love to hear from you too if you found this article helpful. Which gym workout are you following? 

Have you made it all the way to Level 6 yet!?

-Steve

PS: Make sure you read the other 3 articles in our gym series:

Finding the Right Gym

6 Things to Know Before Joining a Gym

Gym Etiquette: Don’t Break these 29 Unwritten Rules!

PPS: Don’t forget to read our awesome Strength 101 Series either!

Strength Training 101: Beginer Strength Training Routines

Strength Training 101: How Much Weight Should I Be lifting?

Strength Training 101: Finding the Right Gym

Strength Training 101: Building Muscle Quickly

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

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Photo Sources:[1]

Footnotes    ( returns to text)

 lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar, power rack, stormtrooper out of line, venting off, romanian deadlift,

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way! published first on https://dietariouspage.tumblr.com/

[lindafrancois]

How to Work Out in a Gym: 6 Beginner Gym Workouts You Can Try Today

Welcome to the Ultimate Beginner’s Guide to the Gym! 

By the time you finish reading this, you’ll never again have to wonder “what should I do in the gym?” again. I bet I also make you laugh once or twice with bad jokes or perfect gifs.

As part of our Strength 101 series, this guide will dive deep into 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

Build the habit of going to the gym

If you’re still super nervous about getting started, or you’re looking to have a Yoda to guide you every step of the way, let me quickly mention our uber-popular 1-on-1 Online Coaching Program.

We created it for all the Jedi looking for their Jedi Masters.

Here’s how it works: your NF coach will build a custom workout plan based on your experience level and goals. Through our app, you’ll send videos directly to your coach, so they can review your form to give you the confidence you’re training safely. Plus, they’ll be with you every step of the way: nutritional guidance, support, and worldwide accountability.

No more stressing about what to do once you get into the gym: the plan your coach will be a blueprint for exactly what to do!

If you’re interested, click on the big box below to learn more. And then keep reading:

Scared at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

Oh by the way, if you don’t have a gym member ship yet but want to start, 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 get in the door, you’ll be faced with the following:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

Really strong jacked people picking up heavy free weights and 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, I hear you. 

In fact, you might think that somehow 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 great in.

Keep your headphones on, zone out everybody, and go about your business. You do you. Imagine you’re the only one there.

20 seconds of courage, when necessary, to get you to take action.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

I identify as a:

Woman

Man

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 our “Strength 101: Beginner Strength Workouts” article, 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 time 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 build the habit of 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.

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 workouts outside of the gym): pretend like you’re confident – even if you’re dying inside – and walk with purpose, and nobody will question why you 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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side :

Cross one arm in front 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 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 full dynamic warm-up is the appetizer to ANY main course of strength training.

Really just get your body moving. If you walked out right now, it’s still a win for Day 1 in a gym.

MISSION ONE: 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!

LEVEL ONE 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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 just start with 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 Academy 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 ONE 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.

LEVEL TWO RECAP:

What you do in the gym doesn’t matter – just 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 1 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.

We have many coaching clients who spend MONTHS just walking and working up the courage to walk on 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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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 GYM WORKOUT 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 Jim, Staci, and myself show you from the NF YouTube Channel – pick the variation that is right for you!

HOW TO DO A 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 did just the above mini workout for another month, you’re off to a great start! If you’d feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

The free weight section.

Gulp.

DO NOT FORGET THIS: If you are a 400 pound woman, or 65 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.

YOUR 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 one arm dumbbell row to our circuit above. You can see skinny-me demo it here:

That’s it! Just one dumbbell exercise! weight training like a bossBoom! You are now .

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 to 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!

If you’re feeling strong, you can 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 premium course, The Nerd Fitness Academy:

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, and work your way up to the following routine:

Light stretch and walk on 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% gym going population. This puts you 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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Stage 4: Enlist in the Barbell Battalion

Okay, you’re feeling good in the dumbbell section now. You’ve worked on these exercises and feel a lot stronger. For weeks, or months!

The two final pieces of the puzzle are things I want for you so badly, because I’ve seen how much they have changed my life, Jim’s life, Staci’s life, and the lives of hundreds of thousands of people here at Nerd Fitness:

Picking up a barbell, and learning how to squat and deadlift.

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.

But wait!

Even an empty barbell can be heavy, if you’re not ready, so before we jump into this deep end, I want you to be able to strongly complete our circuit with the following weights:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

WHEN YOU ARE READY, I want you to read the following:

Strength Training 101: The Squat

And then I want you to find a squat rack (NOT a smith machine):

THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to apparatus). USE THESE.

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE.

If using a squat rack scares the crap out of you, I would 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.

I want you to attempt a back squat 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.

So our circuit is now:

10 barbell squats or 10 dumbbell romanian deadlifts

10 push-ups

10 dumbbell rows/side

Congrats! You’re using barbells!

Next step? More reading:

Strength Training 101: The Deadlift

The deadlift movements starts with the weight on the ground, and ends with it 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. Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s just like with the dumbbells, but you’re using a barbell instead!

START WITH LIGHT WEIGHT – JUST the bar. And work on technique. Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a barbell Romanian deadlift from our Nerd Fitness Academy course:

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):

DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

DAY B CIRCUIT – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

I realize all of that stuff above might be information overwhelm. If you want all of this info in a comprehensive guide so you can hit the gym confidently with a plan to follow to level up your strength training, download Strength Training 101: Everything You Need to Know when you sign up in the box below:

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.

I identify as a:

Woman

Man

Stage 5: Where to go from here?

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun. What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

What’s a super standard exercise that you see being done in gyms all over? And is amazing for you?

The pull-up!

Not sure how to do one properly? Or you can’t yet? Don’t worry, we have you covered for good technique:

Alternate one arm dumbbell rows with pull-ups or an easier pull-up variation.

So our circuit will be alternating these movements on your A and B Days:

DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

DAY B CIRCUIT – 3 rounds of:

10 barbell romanian deadlifts/regular deadlifts

10 push-ups

10 dumbbell rows per arm

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a gym regular! At this point, throw in or replace another exercise!

Want to do some planks? Put them in the circuit!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

There are a ton of different options for what to do and where to go. If we’ve gotten you more comfortable in the gym, we’ve done our job!

If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals, lifestyle, level of fitness, and time commitment, consider checking out our 1-on-1 Coaching Program!

We’ve worked with men and women like Leslie here, who is a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Leslie takes comfort knowing she is doing these moves correctly because her NF Coach reviewed her doing each new move.

Interested? Click on the image below to a book a free call with our team!

Tips, Tricks, and Knowledge Bombs

Take your time! The above plan might take you months to move through, and that’s okay. I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never going to the gym to start. So stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc. If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t! The above 5-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go. I promise. Nerd’s honor.

Write down everything you’re doing. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time. When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!). Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record our workouts each time, and focus on getting a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym. Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for. They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay. You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 3! And you’ll be that much more prepared when you do start working with barbells.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage. Trying a machine for the first time takes courage. Picking up a dumbbell takes courage. Using the squat rack takes a lot of courage. Don’t worry about perfect, or having perfect form or the perfect routine After you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

Share your first gym day horror story!

My first day in the gym involved me almost killing myself by way of a barbell on the bench press. And then I came back the next day and tried again. Jim nearly flipped himself off the bench (why is it always the bench?!).

Oh, and by the way – that first day? It was the most important day of my life. It started me down a path of bettering myself, learning how to train, and now running Nerd Fitness for 8 years! I’m so happy I made those mistakes.

Do you have a horror story you can look back on now and laugh? I would love for you to share it below to make your fellow future-first-time-gym-going-Rebels feel better!

We all live inside our own heads and can talk ourselves into our out of anything. If you have never been to a gym before, and you’re afraid to go, read the stories below.

I bet whatever you have in your head for “the worst that could happen” is not nearly as bad as some of these stories! And who cares how bad things were? They survived and are stronger for it.

If there are any questions we can answer, or if you have any other tips to share with people who are afraid to go to the gym and wander into the free weights section, share below!

Leave your gym “First-Day” horror story below.

Want to make sure you’re not being “that guy” or “that girl” in the gym too? Here are 29 mistakes you can avoid with a tiny bit of prep.

Thanks for sharing, and see you in the gym!

-Steve

PS: If you read this far, 5500 words later, I have to imagine it means you’re really interested in joining a gym and getting started with strength training! We want to help. That’s why we built two options for people:

1) If you are somebody that wants to know they are following a program that is tailor-made for their life and situation and goals, check out our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. Schedule a call with our team to learn more about we can help:

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

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photo: lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar

How to Work Out in a Gym: 6 Beginner Gym Workouts You Can Try Today published first on https://dietariouspage.tumblr.com/

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How to Work Out in a Gym: 6 Beginner Gym Workouts You Can Try Today

Welcome to the Ultimate Beginner’s Guide to the Gym! 

By the time you finish reading this, you’ll never again have to wonder “what should I do in the gym?” again. I bet I also make you laugh once or twice with bad jokes or perfect gifs.

As part of our Strength 101 series, this guide will dive deep into 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

Build the habit of going to the gym

If you’re still super nervous about getting started, or you’re looking to have a Yoda to guide you every step of the way, let me quickly mention our uber-popular 1-on-1 Online Coaching Program.

We created it for all the Jedi looking for their Jedi Masters.

Here’s how it works: your NF coach will build a custom workout plan based on your experience level and goals. Through our app, you’ll send videos directly to your coach, so they can review your form to give you the confidence you’re training safely. Plus, they’ll be with you every step of the way: nutritional guidance, support, and worldwide accountability.

No more stressing about what to do once you get into the gym: the plan your coach will be a blueprint for exactly what to do!

If you’re interested, click on the big box below to learn more. And then keep reading:

Scared at the gym? Bring a fitness Yoda in your pocket with the Nerd Fitness Coaching app:

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 (A Nerd Fitness rallying cry) to walk in the door!

I know many people who say “gyms are not not for me,” or “gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

Oh by the way, if you don’t have a gym member ship yet but want to start, 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 get in the door, you’ll be faced with the following:

People with pained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

Others on cardio machines, treadmills, and ellipticals, and you can already picture yourself wiping out and ending up in a YouTube fail montage.

Really strong jacked people picking up heavy free weights and 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, I hear you. 

In fact, you might think that somehow 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 great in.

Keep your headphones on, zone out everybody, and go about your business. You do you. Imagine you’re the only one there.

20 seconds of courage, when necessary, to get you to take action.

We work with all of our Online Coaching clients who are worried 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!

Let us take you from Newbie to Weight Training Hero with our Coaching Program! Get the details here:

NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave you anxiety just thinking about it, you can follow along with our Beginner Bodyweight Training program at HOME until you build up enough confidence!

Sign up in the box below and I’ll send you our workout free (along with some other goodies):

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

I identify as a:

Woman

Man

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 our “Strength 101: Beginner Strength Workouts” article, 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 time 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 build the habit of 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.

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 workouts outside of the gym): pretend like you’re confident – even if you’re dying inside – and walk with purpose, and nobody will question why you 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 each side.

Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side :

Cross one arm in front 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 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 full dynamic warm-up is the appetizer to ANY main course of strength training.

Really just get your body moving. If you walked out right now, it’s still a win for Day 1 in a gym.

MISSION ONE: 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!

LEVEL ONE 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!

Tired of not seeing results? Learn how our coaching program is changing lives:

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 just start with 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 Academy 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 ONE 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.

LEVEL TWO RECAP:

What you do in the gym doesn’t matter – just 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 1 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.

We have many coaching clients who spend MONTHS just walking and working up the courage to walk on 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.

You’re not alone on this journey. Let our Online Coaches help you get started (and level up) in the gym!

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 GYM WORKOUT 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 Jim, Staci, and myself show you from the NF YouTube Channel – pick the variation that is right for you!

HOW TO DO A 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 did just the above mini workout for another month, you’re off to a great start! If you’d feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!

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.

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. 

Let us build a bodyweight program that fits your life. Learn more about our Coaching Program!

Level 4 Gym Workout: Join the Dumbbell Division

It’s time to wander into the place that strikes fear in the heart of most gym goers:

The free weight section.

Gulp.

DO NOT FORGET THIS: If you are a 400 pound woman, or 65 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.

YOUR 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 one arm dumbbell row to our circuit above. You can see skinny-me demo it here:

That’s it! Just one dumbbell exercise! weight training like a bossBoom! You are now .

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 to 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!

If you’re feeling strong, you can 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 premium course, The Nerd Fitness Academy:

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, and work your way up to the following routine:

Light stretch and walk on 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% gym going population. This puts you 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.

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.

Let us create a dumbbell workout for you that’s ACTUALLY fun! I promise. Learn more about our Coaching Program:

Stage 4: Enlist in the Barbell Battalion

Okay, you’re feeling good in the dumbbell section now. You’ve worked on these exercises and feel a lot stronger. For weeks, or months!

The two final pieces of the puzzle are things I want for you so badly, because I’ve seen how much they have changed my life, Jim’s life, Staci’s life, and the lives of hundreds of thousands of people here at Nerd Fitness:

Picking up a barbell, and learning how to squat and deadlift.

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.

But wait!

Even an empty barbell can be heavy, if you’re not ready, so before we jump into this deep end, I want you to be able to strongly complete our circuit with the following weights:

10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells)

10 push ups (on knees or regular)

10 dumbbell rows with each arm  – at least a 20 lb dumbbell

WHEN YOU ARE READY, I want you to read the following:

Strength Training 101: The Squat

And then I want you to find a squat rack (NOT a smith machine):

THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to apparatus). USE THESE.

THIS IS A SMITH MACHINE (bar is attached to apparatus). AVOID THESE.

If using a squat rack scares the crap out of you, I would 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.

I want you to attempt a back squat 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.

So our circuit is now:

10 barbell squats or 10 dumbbell romanian deadlifts

10 push-ups

10 dumbbell rows/side

Congrats! You’re using barbells!

Next step? More reading:

Strength Training 101: The Deadlift

The deadlift movements starts with the weight on the ground, and ends with it 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. Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s just like with the dumbbells, but you’re using a barbell instead!

START WITH LIGHT WEIGHT – JUST the bar. And work on technique. Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weight in no time, so don’t rush it.

Here’s Staci demonstrating a barbell Romanian deadlift from our Nerd Fitness Academy course:

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):

DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 inverted bodyweight rows

DAY B CIRCUIT – 3 rounds of:

5 barbell romanian deadlifts

10 push-ups

10 dumbbell rows per arm

I realize all of that stuff above might be information overwhelm. If you want all of this info in a comprehensive guide so you can hit the gym confidently with a plan to follow to level up your strength training, download Strength Training 101: Everything You Need to Know when you sign up in the box below:

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.

I identify as a:

Woman

Man

Stage 5: Where to go from here?

Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it.

So now you’re thinking: “Steve, I did a squat. It was terrifying but I did it. I tried deadlifts too and those are kind of fun. What’s next? Give me MOAR!!”

It’s like you’ve finally learned to cook, and now you’re asking for more spices.

What’s a super standard exercise that you see being done in gyms all over? And is amazing for you?

The pull-up!

Not sure how to do one properly? Or you can’t yet? Don’t worry, we have you covered for good technique:

Alternate one arm dumbbell rows with pull-ups or an easier pull-up variation.

So our circuit will be alternating these movements on your A and B Days:

DAY A CIRCUIT – 3 rounds of:

10 barbell squats

10 push-ups

10 pull-ups or pull-up alternatives!

DAY B CIRCUIT – 3 rounds of:

10 barbell romanian deadlifts/regular deadlifts

10 push-ups

10 dumbbell rows per arm

Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a gym regular! At this point, throw in or replace another exercise!

Want to do some planks? Put them in the circuit!

Lunges to replace the squats or deadlifts one day? Sounds good!

Want to start training with gymnastic rings? Go for it!

There are a ton of different options for what to do and where to go. If we’ve gotten you more comfortable in the gym, we’ve done our job!

If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals, lifestyle, level of fitness, and time commitment, consider checking out our 1-on-1 Coaching Program!

We’ve worked with men and women like Leslie here, who is a single mom that lost 100 + pounds thanks to following Coach Jim’s program.

She now works on things like gymnastic training and handstands and deadlifts and squats!

Leslie takes comfort knowing she is doing these moves correctly because her NF Coach reviewed her doing each new move.

Interested? Click on the image below to a book a free call with our team!

Tips, Tricks, and Knowledge Bombs

Take your time! The above plan might take you months to move through, and that’s okay. I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never going to the gym to start. So stick with what you know, and then bit by bit, one movement at a time, branch out and try new things.

Do what makes you happy. You might have noticed above I didn’t mention things like bicep curls, bench press, cardio classes, spin class, etc. If those things make you happy, start adding them to the mix. However, if you are only doing those things because you think you are supposed to, don’t! The above 5-Stage strategy combined with a healthy nutritional strategy will get you 95% of the way to where you want to go. I promise. Nerd’s honor.

Write down everything you’re doing. Keep a simple note on your phone, write in a notebook, use Evernote, whatever. Write down what you do so that you know what to do next time. When you get stronger and things feel too easy, you know to move up in weight slowly (and record that too!). Keeping track of everything is one of the easiest and most important ways to make progress. Staci, Jim, and I ALL still record our workouts each time, and focus on getting a teeny, tiny bit stronger with each session.

It’s better to lift a TOO LIGHT weight than try one that’s TOO HEAVY. You want to finish the workout saying “hey I could do more, this is encouraging” rather than “that was too much, I hurt myself/failed/and I’m demoralized.”

If you don’t know, ask somebody who works there. If you’re worried that you’re using a machine incorrectly, and you’re sheepish and self-conscious about it, ask somebody who works in the gym. Usually there will be trainers that work there walking around the floor – ask them! That’s what they’re there for. They can help you set the safety bars and pins on the squat rack if you’re not sure how. They can tell you how to adjust the seat on a machine, or how the treadmill works. That is what they are there for!

If you want to hire a trainer for a few sessions, it might be a great investment! Good trainers are hard to come by, but if you happen to like our style of doing things here at Nerd Fitness, we have our own 1-on-1 Coaching Program that will program your workouts and help you fix your diet:

If you are a member at a Planet Fitness or similar gym: Your gym might not allow you to do barbell deadlifts, might not have a squat rack, or ONLY have a Smith Machine. If this is true of your gym, this is okay. You can still get quite strong with the dumbbell workouts and bodyweight movements in Stage 3! And you’ll be that much more prepared when you do start working with barbells.

Don’t let perfect be the enemy of the good. Just going to the gym takes courage. Trying a machine for the first time takes courage. Picking up a dumbbell takes courage. Using the squat rack takes a lot of courage. Don’t worry about perfect, or having perfect form or the perfect routine After you finish this article, just START! It’s how we all learn: like scientists trying new experiments and subtly tweaking the variables.

Share your first gym day horror story!

My first day in the gym involved me almost killing myself by way of a barbell on the bench press. And then I came back the next day and tried again. Jim nearly flipped himself off the bench (why is it always the bench?!).

Oh, and by the way – that first day? It was the most important day of my life. It started me down a path of bettering myself, learning how to train, and now running Nerd Fitness for 8 years! I’m so happy I made those mistakes.

Do you have a horror story you can look back on now and laugh? I would love for you to share it below to make your fellow future-first-time-gym-going-Rebels feel better!

We all live inside our own heads and can talk ourselves into our out of anything. If you have never been to a gym before, and you’re afraid to go, read the stories below.

I bet whatever you have in your head for “the worst that could happen” is not nearly as bad as some of these stories! And who cares how bad things were? They survived and are stronger for it.

If there are any questions we can answer, or if you have any other tips to share with people who are afraid to go to the gym and wander into the free weights section, share below!

Leave your gym “First-Day” horror story below.

Want to make sure you’re not being “that guy” or “that girl” in the gym too? Here are 29 mistakes you can avoid with a tiny bit of prep.

Thanks for sharing, and see you in the gym!

-Steve

PS: If you read this far, 5500 words later, I have to imagine it means you’re really interested in joining a gym and getting started with strength training! We want to help. That’s why we built two options for people:

1) If you are somebody that wants to know they are following a program that is tailor-made for their life and situation and goals, check out our popular 1-on-1 coaching program. No more guesswork, no wondering if you’re doing the right program, no shame or guilt. Just results that don’t suck, and a plan that doesn’t make you miserable. Schedule a call with our team to learn more about we can help:

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.

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photo: lego people looking at barbell, lego storm trooper workout, lego master, scared lego with weight, lego tricep on guitar

How to Work Out in a Gym: 6 Beginner Gym Workouts You Can Try Today published first on https://dietariouspage.tumblr.com/

[file-formats-programming]

Apply MS Excel Advanced Filter to Display Records & Tile Picture as a Texture in Shape in Android

What’s new in this release?

Aspose development team is pleased to announce the new release of Aspose.Cells for Android v17.9.0. This release includes a number of new features, enhancements and several bug fixes that further improve the overall stability and usability of the API. Aspose.Cells supports image tiling feature which allows users to display images that are too large to be displayed entirely as a single unit on a typical computer. The feature allows users to display by segmenting it into smaller, more manageable image tiles. Sometimes, developers need to embed formula in Smart Markers. Aspose.Cells allows to make use of Formula parameter in Smart marker field. Microsoft Excel allows users to apply Advanced Filter on worksheet data to display records that meet complex criteria. Users can apply Advanced Filter with Microsoft Excel via its Data > Advanced command. Aspose.Cells also allows to apply the Advanced Filter using the Worksheet.advancedFilter() method.  Aspose.Cells can import data to worksheet from ResultSet object which can be created from any database. However, the following article specifically creates ResultSet object from Microsoft Access Database. If users are using Microsoft Excel in Russian Locale or Language or any other Locale or Language, it will display Errors and Boolean values according to that Locale or Language. Users can achieve the similar behavior of Microsoft Excel using Aspose.Cells with the GlobalizationSettings class. Numbers is a spreadsheet application developed by Apple Inc. Aspose.Cells can read Numbers spreadsheet but it does not support writing to it. It can read Numbers spreadsheet’s Data, Style and Formulas. When saving to PDF or image, Aspose.Cells will first try to use Workbook’s default font. This behavior can be changed using DefaultFont attribute in PdfSaveOptions/ImageOrPrintOptions. Most of the time, paper size of the worksheet is automatic. When it is automatic, it is often set as Letter. Sometime user sets the paper size of the worksheet as per their requirements. In this case, the paper size is not automatic. Users can find if the worksheet paper size is automatic or not using a method.  If the sheet is empty, then Aspose.Cells will not print anything when users export worksheet to image. When users save your Excel file to HTML, then Aspose.Cells reveal Downlevel Conditional Comments. These conditional comments are mostly relevant to old versions of Internet Explorer and are irrelevant to modern Web Browsers. Aspose.Cells provides a new method that users can use to add digital signature to an already signed Excel file. Aspose.Cells allows users to copy VBA project from one Excel file into another Excel file. VBA project consists of various types of modules i.e. Document, Procedural, Designer etc. All modules can be copied with simple code but for Designer module, there is some extra data called Designer Storage needs to be accessed or copied. When there are multiple shapes present in the same location then how will they be visible is decided by their z-order positions. Aspose.Cells provides Shape.toFrontOrBack() method which changes the z-order position of the shape. If users want to send shape to back users will use negative number like -1, -2, -3 etc. and if users want to send shape to front, users will use positive number like 1, 2, 3 etc. Users can sort data in the column using custom list. This can be done using a new method. However, this method works only if the items in custom list do not have commas inside them. If they have commas like “USA,US”, “China,CN” etc., then users must use DataSorter.addKey(int key, SortOrder order, String[] customList) method. Named Destinations are special kinds of bookmarks or links in PDF that do not depend on PDF pages. It means, if pages are added or deleted from PDF, bookmarks may become invalid but named destinations will remain intact. An Excel file may contain external resources e.g. linked images or objects. When users convert an Excel file to Pdf, Aspose.Cells retrieves these external resources and renders them to Pdf. But sometimes, users do not want to load these external resources and more than that, users want to manipulate them. This release includes plenty of improved features and bug fixes as listed below

Add a property to indicate whether to output an empty page or not when there is nothing to print

Support Advanced Filter (MS Excel) feature to display records that meet a complex criteria

Cell width shown in the resulted PDF is not the same as in the Excel file when using the "Show formula" feature

Implementing Named Destination when rendering to PDF output (Bookmark query)

ResultSet imports zero instead of null value in XLSX file

CellsHelper.setSignificantDigits() should not be (global) static function

InterruptMonitor takes more time to interrupt the Workbook saving process for a large file having PivotTable

Formula is not displayed in the resulted PDF

WEEKDAY formula returns wrong value on workbook formula calculation

Have to enumerate all shapes to set the Z-Order of the shape properly

Set name of ActiveX Control (ListBox)

PivotTable issues(missing rows, pivot field headers printed twice, Date converted to numeric values, etc.) for HTML rendering

Extra characters present in HTML output of Excel file

Image does not get displayed in the output HTML when HtmlSaveOptions.setExportHiddenWorksheet is set to false

HTML could not be converted to Excel file properly

Issue with HTML table to Excel rendering

Issue with calculating Print Area when specifying formulas

Chart does not get updated if it exists in separate sheet

Cell value is appended at the start when we click on an existing cell (having some value)

When XLSX is saved as PDF, the words are mirrored

Extra characters present in output PDF/image of Excel file

Bars are missing in Bar chart's PDF output

Chart image is wrong in the output HTML

Image of the chart is incorrect in the output HTML

Content is missing when Excel Chart is converted to PDF

Chart's PDF has wrong date format of x-axis labels

Incorrect Y-axis scaling in the output PDF

Style/formatting is wrong when save to HTML

Option to compress images is not preserved on opening and saving the Excel file

Background color of cells in File2 gets changed on opening and saving Workbook

Background color of cells in File1 gets changed on opening and saving Workbook

Excel formula cell becomes non-formula cell when setting text for the shape

Workbook.getFonts() shows additional font after reloading the same spreadsheet

Some shapes are distorted and changed in Excel to PDF rendering

Mdashes and ndashes inserted into TextBoxes in charts are not rendered properly in chart's PDF

Wrong results when using SUMIFS formulas

Aspose.Cells is unable to calculate the value of cell B4 of Calculations worksheet

Weird result when converting from Excel to PDF or PDF/A using threads

Changes to comment author field are not preserved

Wrong IconSet returned

Chart's background is missing after setting a picture's data

Aspose.Cells is not able to convert the HTML file correctly while MS-Excel is able to convert it properly

For Number 39 MS Excel formats negative value with '-' instead of '()' for Italy

Label text is displaced for the Pie chart

Various styles of the Waterfall chart don't render properly.

The Waterfall chart always shows connection lines

Shape is not updated with correct value

Excel to PDF conversion hanged for an XLSX file

Unable to import XLSB file (by Aspose.Cells APIs) into MS-Access database

HTML output of Excel document contains hash values instead of actual values

Saving "2.2 CompleteEmail.html" to Xlsx format generates corrupt file

Loading "2.1 CompleteEmail.html" in Workbook object throws NullPointerException

Workbook Calculation is wrong for Lookup Excel formula

Array formula in the sheet is calculated differently via Aspose.Cells

Incorrect Hyperlinks and PDF content

Rendering - Chart image is not correct

Category axis labels are missing when converting Excel to Pdf

Color of Negative Bars is not correct when Excel is converted to Pdf

Bar color changed while converting Excel to PDF when using setCrossAt()

Value of major units of axis in the chart is returned wrong

Datalabels from cell range are not coming when exported to Pdf

Missing Datalabels for a Series which is having Bar Values as 100

Chart is Blank in the output PNG

Chart is Blank in the output PDF

Character references parsed incorrectly by Aspose Cells

Copying workbook and then saving corrupts the output Excel file

Other most recent bug fixes are also included in this release.

Newly added documentation pages and articles

Some new tips and articles have now been added into Aspose.Cells for Android documentation that may guide users briefly how to use Aspose.Cells for performing different tasks like the followings.

Tile Picture as a Texture inside the Shape

Output Blank Page when there is Nothing to Print

Overview: Aspose.Cells for Android

Aspose.Cells for Android is a MS Excel spreadsheet component that allows programmer to develop android applications for reading, writing & manipulate Excel spreadsheets (XLS, XLSX, XLSM, SpreadsheetML, CSV, tab delimited) and HTML file formats without needing to rely on Microsoft Excel. It supports robust formula calculation engine, pivot tables, VBA, workbook encryption, named ranges, custom charts, spreadsheet formatting, drawing objects like images, OLE objects & importing or creating charts.

More about Aspose.Cells for .NET

Homepage of Aspose.Cells for Android

Download Aspose.Cells for Android

Online documentation of Aspose.Cells for Android