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Gym Presentation templates

Are you looking to pump up your presentation game we’ve got a selection of google slides and powerpoint templates that will have your audience sweating with excitement. whether you’re a gymrat or a trainer, our templates are perfect for showcasing your fitness expertise in a professional and visually stunning manner. with a variety of designs to choose from, you can keep your audience excited and engaged without the need of pre-workout.

• Calendar & Weather
• Infographics
• Marketing Plan
• Project Proposal
• Social Media
• Thesis Defense
• Black & White
• Craft & Notebook
• Floral & Plants
• Illustration
• Interactive & Animated
• Professional
• Instagram Post
• Instagram Stories

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Gymnastics club.

Get people to know your gymnastics club with this template! Whether you want to explain your business model, your methodology or anything else, these are the slides you need. Filled with illustrations in black and white of people doing gymnastics and backgrounds that feature gradients that go from white to...

High Intensity Interval Training Gym Center

"I want to join a gym, but I need one that offers high-intensity interval training." "Interval training... what?" "What are HIIT workouts. Didn't you see any HIIT videos from a famous trainer on YouTube during the lockdown?" We know that these doubts will have no place in your gym, as...

Boxing Gym Business Plan Infographics

Download the "Boxing Gym Business Plan Infographics" template for PowerPoint or Google Slides and discover the power of infographics. An infographic resource gives you the ability to showcase your content in a more visual way, which will make it easier for your audience to understand your topic. Slidesgo infographics like...

Workout Happy Gym

Build some muscle in the gym and do some exercise—it's good for your health! With this template, you can promote your own gym, but you'll notice that the design is quite original. We've opted for a more funny approach, in which cartoony illustrations of fruit are present in the slides....

Fitness, Exercise and Gym Minitheme

Download the Fitness, Exercise and Gym Minitheme presentation for PowerPoint or Google Slides and start impressing your audience with a creative and original design. Slidesgo templates like this one here offer the possibility to convey a concept, idea or topic in a clear, concise and visual way, by using different...

Bodybuilding Gym Business Plan

Download the Bodybuilding Gym Business Plan presentation for PowerPoint or Google Slides. Conveying your business plan accurately and effectively is the cornerstone of any successful venture. This template allows you to pinpoint essential elements of your operation while your audience will appreciate the clear and concise presentation, eliminating any potential...

Gym Equipment Company Profile

Here's an exercise for you: where do gyms get their equipment? Well, there are companies that manufacture or supply barbells, dumbbells, treadmill machines, and all you can find in a gym. In order to expand your business and the number of clients, it's great to present your company profile so...

Padel Tennis Gym Center

Imagine a sport that is incredibly popular in three countries in particular: Spain, Argentina and Mexico. "Soccer" is what you'd instantly think of, but this time we're actually talking about padel (not to be confused with "paddle tennis"), a sport derived from tennis that is played in an enclosed court....

Create your presentation Create personalized presentation content

Writing tone, number of slides, fitness gym social media strategy.

Physical fitness is an essential aspect of a healthy lifestyle, and going to the gym is one of the most effective ways to achieve your fitness goals. However, take a look around: how many gyms do you see? There is competition, that's for sure, so you'll need a good presence...

Gym Business Plan

Download the Gym Business Plan presentation for PowerPoint or Google Slides. Conveying your business plan accurately and effectively is the cornerstone of any successful venture. This template allows you to pinpoint essential elements of your operation while your audience will appreciate the clear and concise presentation, eliminating any potential misunderstandings....

Gym Sport Business Plan

In case you didn’t know, gyms are businesses, so running them—get it?—is as difficult as any other. If you want to open a new gym and you need to present your plan, then this free template by Slidesgo can help you achieve your goals.

Weightlifting Club

The weightlifting club's brand-new presentation template is guaranteed to be a hit! Not only is the sleek, white background complemented perfectly by calming yellow waves decorations, but there are also illustrations of cartoon people doing various exercises. The fun vibes of the design are sure to make any presentation a...

Weightlifting Training Center Project Proposal

You'll be enjoying heavy success! We don't say this because you'll be promoting a weightlifting training center, but because you'll be using our editable template! It's a design that makes use of illustrations of people exercising, which go well with the actual data that you'll need to show: your proposal....

Fitness Gym Trainer Portfolio

How can you catch your employer’s or customers' attention when you’re a fitness gym trainer? With a high-energy portfolio, of course! Show off your education and experience with this vibrant template and transmit your passion for fitness. The style of the slides is very dynamic and modern, with gradient gym...

Bodybuilding App Pitch Deck

Are you passionate about bodybuilding and looking to tap into the massive potential of the fitness app market? What you need is power, and that comes with exercise, good nutrition and... this Google Slides & PowerPoint template! Compelling power, that is the strongest point of this design! Drawing strength from...

Physical Fitness and Exercise - Health - 7th Grade

Download the "Physical Fitness and Exercise - Health - 7th Grade" presentation for PowerPoint or Google Slides. If you’re looking for a way to motivate and engage students who are undergoing significant physical, social, and emotional development, then you can’t go wrong with an educational template designed for Middle School...

Boxing Gym Business Plan

Download the "Boxing Gym Business Plan" presentation for PowerPoint or Google Slides. Conveying your business plan accurately and effectively is the cornerstone of any successful venture. This template allows you to pinpoint essential elements of your operation while your audience will appreciate the clear and concise presentation, eliminating any potential...

Athletic Trainer Portfolio

Download the "Athletic Trainer Portfolio" presentation for PowerPoint or Google Slides. When a potential client or employer flips through the pages of your portfolio, they're not just looking at your work; they're trying to get a sense of who you are as a person. That's why it's crucial to curate...

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3 Best Gym Presentation Templates in 2024

Compare the best gym presentation templates you can use. Get a free gym presentation template to download free or copy and paste to make your own.

Compare the best gym presentation templates for Powerpoint, Google Slides, Word, Docs, or more by just copying and pasting and then changing it as you see fit. Are you looking for a way to make your gym presentation stand out from the crowd? Look no further than a gym presentation template!

Whether you need to learn how to create a business plan for a gym and you need a gym business presentation template because you want to open a gym , start a fitness business , or get a gym loan to secure funding for a new gym business, this free gym business presentation template will help you organize and prioritize.

And then managing your gym with the best gym management software and the best personal training software means that you can easily create and send gym message templates, send emails, send text messages, gym landing pages, waivers, forms, fitness assessments, lead forms, registration forms, online booking, workout plans, and much more.

Get a demo now!

#1 SlidesGo Gym Presentation Template

Website: SlidesGo

#2 SlideEgg Gym Presentation Template

Website: SlideEgg

#3 24Slides Gym Business Plan Presentation Template

Website: 24Slides

Gym Business Presentation Template

Looking for a professional and visually appealing gym presentation template? This article provides a comprehensive guide on how to create an engaging and effective gym presentation that will impress your audience. In this article, we’ll explore the reasons why using a gym presentation template can benefit you and your audience, and provide both a gym business presentation template and a gym sales presentation template. We’ll also cover how to choose the right template, the key components of an effective gym presentation, and provide tips and tricks for creating an engaging and impactful presentation.

A gym business plan presentation template is an invaluable starting point and tool for conveying your vision, mission, and detailed plans to potential investors, partners, or other stakeholders. This gym presentation example template outlines the key elements to consider when preparing a business plan presentation.

Slide 1: Introduction

• Briefly introduce the gym concept and the team behind it.

Slide 2: Vision and Mission

• Highlight the vision and mission statements of the gym.

Slide 3: Market Research

• Describe the target market and showcase the demand for a gym in the specific area.

Slide 4: Competitor Analysis

• List and analyze competitors, highlighting your gym’s unique selling points.

Slide 5: Services and Facilities

• Detail the amenities and services that the gym will provide.

Slide 6: Marketing Plan

• Outline the strategies for attracting and retaining gym members.

Slide 7: Financial Projections

• Present revenue, expense, and profitability projections for the first 1-3 years.

Slide 8: Investment and Funding

• Specify the amount needed for startup and operational costs.

Slide 9: Risk Analysis

• Discuss potential risks and strategies to mitigate them.

Slide 10: Conclusion

• Summarize the key points and make a compelling closing statement.
• How to Create a Gym Business Plan
• How to Create a Gym Budget
• Gym Sales Forecasting

Gym Sales Presentation Template

Selling gym memberships involves more than just listing the features of your gym; it requires a targeted approach to identifying and solving your prospective members’ needs. This template can guide you through creating an effective sales pitch.

Slide 1: Welcome and Introduction

• Introduce yourself and set the stage for what the presentation will cover.

Slide 2: The Problem

• Identify common issues prospective members may have with their current gym or fitness regimen.

Slide 3: The Solution

• Explain how your gym can solve these problems.

Slide 4: Unique Selling Proposition

• Showcase what sets your gym apart from competitors.

Slide 5: Membership Options

• List the different types of memberships and their costs.

Slide 6: Testimonials and Success Stories

• Share stories or quotes from satisfied members.

Slide 7: Facilities and Amenities

• Highlight the facilities and services available to members.

Slide 8: Special Offers

• Describe any special promotions or discounts on memberships.

Slide 9: FAQ

• Address common questions that prospective members may have.

Slide 10: Call to Action

• Instruct the audience on the next steps to become a member.

Both of these templates can be effectively managed and presented using a professional solution like Exercise.com, which can help you organize your business plan and membership sales strategy comprehensively. Booking a demo with Exercise.com can offer further insights on how to execute these plans successfully.

• How to Sell More Gym Memberships
• Gym Membership Sales Strategies
• Gym Membership Sales Script
• Common Gym Sales Objections
• Gym Sales Follow Up Process

Why Use a Gym Presentation Template

First and foremost, using a gym presentation template can save you a significant amount of time and effort. Instead of starting from scratch and creating each slide individually, a template provides pre-designed slides that you can easily customize to fit your needs. This means less time spent on formatting and more time focusing on delivering a stellar presentation.

Additionally, a gym presentation template can help ensure consistency throughout your slides. With a cohesive design and layout, your audience will have an easier time following along and understanding the information you’re presenting. This can lead to a more engaging and memorable presentation overall.

Benefits of Using a Gym Presentation Template

There are numerous benefits to using a gym presentation template. One major advantage is the ability to easily incorporate visually appealing elements into your slides. Most templates come with built-in images and graphics that you can use to enhance your presentation. These elements can help convey your message in a more engaging and memorable way.

Another benefit is that templates often include pre-designed charts and graphs, making it easier to present data and statistics. These visual representations can help your audience better understand complex information and make your presentation more impactful.

How to Choose the Right Gym Presentation Template

When choosing a gym presentation template, there are a few key factors to consider. First, think about the overall design and layout of the template. Does it align with your brand and the message you want to convey? Look for a template that is visually appealing and easy to read.

Next, consider the features and functionality of the template. Does it have the specific elements you need for your presentation? For example, if you want to incorporate infographics or dynamic transitions, make sure the template supports these features.

Lastly, pay attention to the customization options. Can you easily modify the colors, fonts, and overall styling of the template? The ability to personalize the template to fit your specific needs is crucial for creating a unique and impactful presentation.

Key Components of an Effective Gym Presentation Template

An effective gym presentation template should include several key components. First, a compelling and informative introduction slide is essential. This slide should grab your audience’s attention and clearly state the purpose or main objective of your presentation.

Next, make sure to include slides that incorporate eye-catching images and graphics. Visual elements can help break up text-heavy slides and keep your audience engaged. Consider using high-quality photographs of your gym or fitness-related images that align with your message.

In addition to visuals, incorporating relevant data and statistics is crucial for a persuasive presentation. Use charts, graphs, and other visual representations to illustrate key points and support your arguments.

Another important component is the use of infographics. Infographics are a great way to present information in a visually appealing and easy-to-understand format. Consider including infographics that highlight the benefits of your gym or showcase success stories from satisfied clients.

Creating an Engaging Intro Slide for Your Gym Presentation

The introduction slide of your gym presentation sets the tone for the rest of your presentation and should captivate your audience from the start. To create an engaging intro slide, consider using a bold and attention-grabbing headline that piques their curiosity.

You can also incorporate a visually striking image or background that relates to your gym or fitness theme. This will help create a strong visual impact and draw your audience’s attention to the slide. Make sure to keep the text on the intro slide concise and to the point. You want to quickly convey the main objective or key message of your presentation.

Furthermore, consider using dynamic transitions or animations to add a touch of excitement and professionalism to your intro slide. These effects can help create a seamless flow between slides and maintain your audience’s interest throughout your presentation.

Designing Eye-Catching Slides with Images and Graphics for Your Gym Presentation

Incorporating images and graphics into your gym presentation can significantly enhance its visual appeal and make it more engaging for your audience. When selecting images, choose high-quality photographs that relate to the topic of your presentation.

Consider using images that showcase your gym facilities, equipment, or even before-and-after shots of satisfied clients. These visuals will help bring your presentation to life and give your audience a better sense of what you’re offering.

In addition to images, consider using icons or illustrations that align with your brand and message. Icons can be used to represent different aspects of your gym, such as strength training, cardio exercises, or nutrition. These graphics can help convey complex ideas or concepts in a simple and visually appealing way.

Incorporating Relevant Data and Statistics in Your Gym Presentation

Data and statistics can add credibility and support to your gym presentation. When presenting data, consider using charts or graphs to visually represent the information. Bar graphs, pie charts, and line graphs are effective ways to showcase data in a clear and concise manner.

Make sure to explain the key findings or trends highlighted by the data and provide context for your audience. This will help them better understand the significance of the information being presented and how it relates to your overall message.

When including statistics, use impactful and relevant numbers that highlight the success or benefits of your gym. For example, you could include statistics on the number of clients who have achieved their fitness goals or the percentage of clients who see improvements in their overall health and well-being.

Using Infographics to Present Information in Your Gym Presentation

Infographics are an excellent tool for presenting complex information in a visually appealing and easy-to-understand format. When creating infographics for your gym presentation, focus on the key points and data that you want to highlight.

Consider using a combination of icons, charts, and text to convey your message effectively. Keep in mind that simplicity is key – avoid overcrowding the infographic with too much information. Instead, use visuals and brief, concise text to communicate your key ideas.

In addition to data and statistics, consider using infographics to showcase success stories from your gym. Include before-and-after photos, testimonials, and brief descriptions of how your gym has helped clients achieve their fitness goals. This will not only add credibility to your presentation but also resonate with your audience on a personal level.

Crafting a Compelling Storyline for Your Gym Presentation

A compelling storyline is essential for keeping your audience engaged and interested in your gym presentation. To craft a compelling storyline, start by clearly defining the main objective or message that you want to convey.

Arrange your presentation in a logical and sequential manner, building upon each slide to create a cohesive narrative. Consider using storytelling techniques to illustrate your points and make your presentation more relatable and memorable.

Throughout your presentation, make sure to address the pain points and challenges that your audience may be facing. Explain how your gym can provide solutions and benefits that are relevant to their needs and goals.

Tips for Creating Clear and Concise Text in Your Gym Presentation

When it comes to text in your gym presentation, less is often more. Aim for clear and concise text that gets straight to the point. Use bullet points or short sentences to convey your ideas in a straightforward manner.

Avoid using long paragraphs or blocks of text that can overwhelm your audience and detract from your message. Break up the text into smaller chunks and use headings or subheadings to divide your content into easily digestible sections.

Additionally, choose fonts that are easy to read and maintain consistency throughout your presentation. Stick to a limited number of font styles and sizes to create a clean and professional look.

Choosing the Right Color Scheme for Your Gym Presentation Template

The right color scheme can significantly impact the overall look and feel of your gym presentation. When choosing a color scheme, consider your brand colors and the vibe you want to convey.

Avoid using too many colors that can be distracting or overwhelming. Instead, select a few complementary colors that align with your branding and create a cohesive visual identity.

Consider incorporating shades of blue or green, which are often associated with health, fitness, and vitality. These colors can create a sense of calm and energy in your presentation. Additionally, use contrast strategically to highlight important information or elements.

Selecting Fonts that Enhance Readability in Your Gym Presentation

Selecting the right fonts for your gym presentation is important for readability and overall visual appeal. Choose fonts that are clear, easy to read, and match the tone of your presentation.

Consider using sans-serif fonts, such as Arial or Helvetica, for headings and titles. These fonts are clean and modern, making them highly legible even from a distance.

For body text, choose a serif font, such as Times New Roman or Georgia, which are easier to read for longer paragraphs. However, be careful not to use fonts that are too small or decorative, as they can be difficult to read.

Remember to maintain consistency throughout your presentation by using the same font styles and sizes. This will create a cohesive and professional look that is easy on the eyes.

Adding Dynamic Transitions and Animations to Your Gym Presentation Slides

Dynamic transitions and animations can add a touch of professionalism and excitement to your gym presentation. When using transitions, consider using subtle effects that create a smooth flow between slides.

Avoid using overly flashy or distracting transitions that can take away from your content. The goal is to enhance your presentation, not overshadow it.

For animations, use effects sparingly and purposefully. Animations can be used to highlight key points, bring attention to specific elements, or create visual interest.

However, be mindful not to overdo it – too many animations can make your presentation seem cluttered and chaotic. Use animations strategically to enhance and support your content, not overpower it.

Enhancing Interactivity with Audience Engagement Tools in Your Gym Presentation

Interactivity is a great way to engage your audience and make your gym presentation more memorable. Consider incorporating audience engagement tools such as polls, quizzes, or Q&A sessions into your presentation.

Polls and quizzes can be used to gather feedback or gauge your audience’s knowledge and understanding of the topic. This not only encourages active participation but also provides valuable insights for future presentations.

During Q&A sessions, encourage your audience to ask questions and provide a platform for discussion. This creates a more interactive and engaging experience for everyone involved.

Optimizing Slide Layouts for Maximum Impact in Your Gym Presentation Template

Optimizing your slide layouts is crucial for creating a visually appealing and impactful gym presentation. When designing your slides, consider the hierarchy of information and how it flows from one slide to the next.

Use headings, subheadings, and bullet points to structure your content and guide your audience’s attention. Group related information together and create a logical progression throughout your presentation.

Additionally, leave enough whitespace on each slide to avoid overwhelming your audience. Whitespace helps draw attention to important elements and makes your presentation easier to read and absorb.

Remember to maintain consistency in your slide layouts. Use the same structure and formatting across all slides for a cohesive and professional look.

Incorporating Testimonials and Success Stories in Your Gym Presentation

Testimonials and success stories are powerful tools for building credibility and trust in your gym presentation. Include quotes or testimonials from satisfied clients who have achieved their fitness goals through your gym.

Testimonials can be used to highlight the positive impact your gym has had on individuals’ lives and inspire your audience to take action. Consider including before-and-after photos, if appropriate, to visually demonstrate the transformation your clients have undergone.

Additionally, share success stories that showcase how your gym has helped individuals overcome challenges or achieve remarkable results. These stories can serve as powerful motivators and drive your audience to become a part of your fitness community.

Including Call-to-Action Slides to Drive Action from your Audience in your Gym presentation.

Don’t forget to include call-to-action slides in your gym presentation to encourage your audience to take the next step. A call-to-action slide should clearly communicate what action you want your audience to take, whether it’s joining your gym, scheduling a free trial, or signing up for a newsletter.

Use compelling language and visuals to emphasize the benefits they will gain from taking action. Create a sense of urgency or exclusivity to motivate your audience to act immediately.

Make sure to provide clear instructions on how to take the desired action, whether it’s visiting your website, calling a phone number, or filling out a form. Include contact information or relevant links to make it easy for your audience to follow through.

Customizing and Personalizing your gym presentation template

Customizing and personalizing your gym presentation template is essential for making it unique and aligned with your brand. Take advantage of the customization options provided by the template to tailor it to your specific needs.

Modify the colors, fonts, and overall styling to match your brand identity. Incorporate your gym’s logo or other branding elements to create a cohesive visual identity.

Personalize the content of the template to reflect your gym’s unique selling points and value proposition. Customize the text, images, and data to showcase your gym’s strengths and differentiating factors.

By customizing and personalizing your gym presentation template, you’ll create a presentation that stands out and accurately represents your gym and its offerings.

Tips for Rehearsing and Delivering a Successful Gym Presentation

Rehearsing and delivering a successful gym presentation requires preparation and practice. Here are a few tips to help you make the most out of your presentation:

First, understand the purpose of your presentation and your target audience. Whether you’re presenting to potential investors, gym members, or your staff, knowing your audience will help you tailor your message effectively.

Research and Content Preparation

1. Know Your Subject Well: The more you know about what you’re talking about, the more confident you’ll feel. Research statistics, trends, and other relevant information that you can incorporate into your presentation.

2. Structured Layout: Organize your content logically, usually with an introduction, body, and conclusion. Make sure your slides or materials are easy to follow and visually engaging.

3. Practice Makes Perfect: Rehearse multiple times before the big day. If possible, practice in front of a small audience or record yourself and watch it to catch any mistakes or areas of improvement.

4. Time Management: Time yourself during practice runs to ensure that you stay within any allotted time. This ensures that you have time for a Q&A session at the end, if applicable.

5. Engage the Audience: Ask questions, make eye contact, and vary your tone of voice to keep the audience engaged.

6. Use Visual Aids: Slides, props, or any visual aids you use should complement your speech and not replace it.

Technical Aspects

7. Check Equipment: If you’re using any technology like a projector or microphone, check to make sure everything is working before the presentation starts.

The Actual Presentation

8. Calm Your Nerves: Deep breathing and visualization techniques can help calm your nerves before you start.

9. Open Strong: Capture the audience’s attention right at the beginning, either with a shocking statistic, an inspirational quote, or a thought-provoking question.

10. Be Yourself: Authenticity builds trust. Don’t try to be someone you’re not; your genuine enthusiasm for your gym and what you’re presenting will shine through.

11. Q&A: Always leave some time at the end for questions and thank the audience for their time and attention.

12. Get Feedback: After the presentation, try to get feedback either through a quick survey or informal conversations. This will help you improve for next time.

If you’re looking for a comprehensive software solution to manage your gym, consider Exercise.com. It’s a professional platform that can manage all aspects of a fitness business, from scheduling and customer management to selling workout plans and tracking performance. With Exercise.com, you can take your gym business to the next level.

What are gym PowerPoint templates?

Gym PowerPoint templates are pre-designed slide layouts specifically tailored for presentations related to gyms, fitness centers, and health and wellness. These templates often include slides for introducing your gym, showcasing services, presenting market research, and more.

Why do we need to use gym PowerPoint slides?

Using gym-specific PowerPoint slides can save time and ensure that your presentation is visually engaging and relevant to your audience. These templates are often designed with industry-specific graphics, colors, and layouts that make your content more appealing.

How do I choose a gym PowerPoint template for a presentation?

When choosing a gym PowerPoint template, consider factors like the target audience, the purpose of the presentation, and the kind of information you’ll be sharing. Make sure the template is customizable, visually appealing, and aligns with your gym’s branding.

What should be included in a 20-minute gym business plan presentation?

In a 20-minute gym business plan presentation, you might include:

• Introduction and Executive Summary
• Market Research and Target Audience
• Business Structure and Model
• Services and Pricing
• Marketing Strategy
• Financial Projections
• Operational Plan
• Summary and Call to Action

What should be included in a 20-minute gym membership sales presentation?

For a 20-minute gym membership sales presentation, consider including:

• Introduction to Your Gym
• Benefits of Joining
• Membership Plans and Pricing
• Testimonials or Success Stories
• Special Offers or Promotions
• Facilities and Amenities
• How to Sign Up
• Q&A or Closing Remarks

How can Exercise.com help my gym be more professional?

Exercise.com provides an all-in-one gym management software solution that can significantly enhance the professionalism of your gym. With features like custom-branded apps, online booking, membership management, and workout plan creation, you can offer a seamless and high-quality experience for your members. Plus, the robust analytics and reporting features help you make data-driven decisions for your business. For a more detailed look at how Exercise.com can elevate your gym’s professionalism, consider booking a demo .

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• Collections

Gym Presentation Templates

Boost your fitness presentations with our gym powerpoint templates and google slides. ideal for gym owners, fitness trainers, or educators. our vibrant templates cover a range of themes with captivating graphics, such as dumbbells and active individuals, to bring life to your content. benefit from the 100% editable elements. available for free download..

• Physical Health: Regular exercise is vital for maintaining physical health. It can reduce the risk of chronic diseases, assist in weight management, and promote overall health. 
• Mental Well-being: Exercise releases endorphins, the body's natural mood elevators. A visit to the gym can be a great stress buster.
• Community and Social Interaction: Gyms offer a sense of community. Whether it's a spinning class or a yoga session, you're not just working out; you're connecting with like-minded individuals. 
• Variety: We cover a plethora of themes, like physical education, gym business planning, or even niche themes such as tips for choosing a treadmill.
• High-Quality Graphics: Our templates come with HD images and incredible infographics tailored for the gym theme. This ensures your presentation isn't just informative but also visually captivating.
• Flexibility: Each slide and deck is 100% editable. Tailor them to your needs, whether it's for a gym brochure, fitness club management, or a routine warm-up session.
• Affordability: While we offer premium quality, we also believe in inclusivity. That's why we have free slides available for those who might be on a tighter budget.

We're here to help you!

What are gym presentation templates.

The Gym Presentation template is an excellent presentation slide with mind-blowing gym background themes, images, titles, and layouts. These slides will be the best choice for preparing a presentation about the gym in a visually striking way to the audience.

Where can we use these Gym Presentation Slides?

Gym presentation slides are an ideal tool to be used at the gym, workout places, fitness centers, and body health centers. These gym-theme layouts can lead you to create excellent presentations and slide shows about healthy body fitness through attractive visual images.

How can I make Gym Slides in a presentation?

It will be simple for whoever is best at creating PowerPoint templates. Making a new slide may take some time if you are new to PowerPoint and a beginner. Instead, pick one of the ready-to-use or already-made templates. To create a new template, you can also visit our website for PowerPoint tips and tricks.

Who can use Gym Templates?

Gym trainers and trainees can use this gym PowerPoint template to create an impressive presentation in no time. Also, the slide's images, designs, backgrounds, icons, and themes will help engage the audience's attention.

Why do we need to use Gym Presentation Slides?

Gym Presentation slides are the perfect templates for creating slide shows and PowerPoint presentations. Since it is a pre-made template, it will help you prepare a quick presentation in a minute. It will save much time from designing a new template for your needs.

Where can I find free PPT templates?

There are several places where you may download free presentation templates. But finding the perfect presentation template requires a lot of effort. So it's crucial to utilize a trustworthy website like Slide Egg.

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

Reviewed By: Matt Myers, CPT, PN-1, FMS, CCC

Welcome to the Ultimate Beginner’s Guide to the Gym!  

As part of our Strength 101 series , this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “What should I do in the gym?”

Plus, I bet I also make you laugh once or twice with bad jokes and perfect gifs.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

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, whether you weigh 400 pounds or 100 pounds, going to a regular commercial gym for the first time can be intimidating.

And that’s only if you can use 20 Seconds of Courage to walk in the door!

I explain exactly what I mean by it in this video:

I know many people who say “Gyms are not for me,” or “Gyms are dumb” and never even go into one, simply because gyms can be scary/not welcoming/not cool.

By the way, if you don’t have a gym membership, here’s how to find the right gym and 6 things to know before joining a gym .

Now, if you CAN work up the courage to walk through the door, you’ll be faced with the following:

#1) People with strained looks on their faces dutifully using machines that somewhat resemble medieval torture devices.

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

#3) Really strong jacked people picking up heavy 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…

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 woman lifting weights. Or that fit dude 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 get in shape so that you can then go to the gym. You go to the gym to get stronger , more confident, and then get in shape.
• 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. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.

Sure, you can say “people are mean, the gym is scary, I just won’t show up.” But then, the terrorists win. And so do those people. So f*** that!

Instead, this is going to be your gym mentality:

• Accept that some people suck (like anywhere in life), and most people are indifferent or focused on being self-conscious themselves. Everybody else will applaud you for trying and being there.
• Make an epic Spotify playlist that makes you feel heroic.
• Wear clothes that you feel comfortable in.
• Keep your headphones on, zone out everybody, and go about your business. Imagine you’re the only one there.
• Use 20 seconds of courage when necessary to get you to take action.

These are tips Coach Matt brings up in his video How to Overcome Gym Anxiety :

We work with all of our Online Coaching clients who are worried about looking foolish in the gym. We know this is a huge challenge, so we create small levels and missions for our clients to get them comfortable in the gym.

We’ve helped people just like you go from sheepish beginner to barbell-wielding badass. Let us help you!

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

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 2-4 times per week, with a day off or more in between most sessions. 

This advice comes with a few caveats: 

• If you’re a single mom or working two jobs or just busy living your life and you can only go to the gym once, great! Once a week is better than zero times a week!
• If you have specific athletic or cardiovascular goals you’re training for, then hitting the gym more frequently might get you faster results.
• If you are trying to lose weight , going to the gym more frequently probably WON’T get you faster results. It’s all diet .

“Steve, just tell me how often I should go to the gym !”

Fine! Try to work up to going to the gym 3 times per week.

I like Monday-Wednesday-Friday workout plans.

Start and end the week with good wins! 

Oh, what’s that? You want to exercise on your off days too? Cool. Here’s what you should be doing on your non-training days .

We craft our workout routines for our coaching clients around their schedules – some people hit the gym 5 days per week, while others only go once a week. We’re all unique snowflakes!

Okay! Now that we got THAT out of the way, are we ready!?

Great! Let’s level up in the gym!

Level One Gym Workout: First Day At the Gym

The toughest part about going to a gym for the first time is just walking through the door.

If you do that, you’ve already gone farther than 74% of the population (a totally made-up statistic that I’m using to prove my point), so give yourself a pat on the back.*

*Don’t have enough mobility to pat yourself on the back? We’ll help you with that too .

So on your first day in the gym, just GOING to the gym is a big step in the right direction. And I’m proud of you.

Note: You might need to also change into gym clothes if you’re coming from work. I know walking out onto the floor in gym clothes might be intimidating too (another chance to use 20 Seconds of Courage ).

But now you’re wondering, “Steve you half-witted, scruffy-looking nerf herder, what do I DO on my first day at the gym?”

If you haven’t already done so, ask somebody at the front desk the following:

• “Hey I’m new here, could I get a tour of the gym?”
• “Excuse me, today’s my first day, can you point me in the direction of a place I can stretch?”
• “Can you help me work the treadmill?”

Or you can go full YOLO and try to figure these things out on your own.

If you’re able to get a personal tour, great! Ask the treadmill question when you get to them. If they can’t walk you through, just do a lap yourself and see where things are and who is doing what.

Pro tip (also works outside of the gym): pretend you’re confident – even if you’re dying inside – walk with purpose, and nobody will question why you’re doing what you’re doing.

So, when you’re ready, walk over towards the stretching area, and do a few basic mobility/warm-up stretches while continuing to get the lay of the land and see what people are doing (don’t stare excessively, cool? Cool).

Not sure what to do for warm-up movements ? That’s okay!

Day 1 Beginner Warm-up Routine:

• Roll your head in half-circles slowly,  from shoulder to shoulder.  5 circles in each direction
• Slowly roll your shoulders forwards and backwards.  10 each way.
• Keep your legs stationary, and twist your torso, left and right.  10 twists on each side.
• Quad stretch:  Hold each stretch for 5 seconds. Do 3 on each side :

• Cross one arm in front of your chest, then the other, as demonstrated here by lead coach Jim:  Hold each stretch for 5 seconds. Do 3 on each side :

These movements have the awesome side-effect of you being able to look around the gym and get the “flow” of things, while still looking busy. Jim STILL uses this “trick” when checking out new gyms.

A dynamic warm-up is the appetizer to ANY main course of strength training .

Really, just get your body moving. We don’t have to make you a gym warrior on Day 1. Some stretches and sightseeing will be good enough.

LEVEL 1 MISSION :

Take a lap around the gym and do your stretches.

If you walked out right now after doing these things, it’s still a win for Day 1 in a gym. Seriously – I don’t care what you do on Day 1 – as long as it leaves you feeling good enough to come back for a Day 2!

GYM LEVEL 1 RECAP :

• Walking through the door makes you a winner.
• Ask for a tour if you need to know where things are!
• Change into workout clothes.
• Stand in one spot, do a few stretches, get the lay of the land.

If you’re up for MORE or ready to level up consider going to the next level, become a cardio cadet!

Level 2 Gym Workout: Join the Cardio Cadets

Get on the treadmill and start it up, based on the staff’s instructions.

If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up. Set it at a walking pace (usually somewhere BELOW 3.5mph).

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 2.5mph or 3 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 as necessary until it starts to feel comfortable and you stop feeling self-conscious.

Scientists, Benedictine monks, and German scholars refer to such a thing as a “routine.”

As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever)

If I’m gonna walk, I like to crush podcasts while doing so (My favorites: Watch Out for Fireballs, Pardon My Take, and Bill Burr). Maybe you listen to Harry Potter on Audible.

Whatever floats your boat.

GYM LEVEL 2 RECAP :

• What you do in the gym doesn’t matter – build the habit of going regularly.
• Develop confidence on the treadmill by using a walking pace.
• 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 before you finally feel like you don’t want to jump out of your own skin while in the gym.

Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of “days and years,” not “weeks and months”:

We have many coaching clients who spend MONTHS just walking and working up the courage to move beyond the treadmill. That’s cool. We’re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.

Level 3 Workout:  Join the Bodyweight Brigade!

After getting comfortable with the stretching/treadmill routine, you may want to hop on a weight lifting machine at this point like the leg press or chest press machine.

Is this progress? Sure!

Can you do this? Absolutely!

But, but, but… we are going to recommend you try some bodyweight exercises instead as your next step.

Why? Because bodyweight exercises are ones you can also practice at home or on the road. So, if you have a day where your routine gets interrupted, you can still A) stretch, B) walk, and C) do your bodyweight exercises to keep the momentum going.

Bodyweight exercises also create a fantastic foundation for developing body awareness and using machines and free weights in the future.

So, if we’ve convinced you to try some bodyweight exercises, the next thing is to identify a place in the gym where you can do them without getting in the way. This oftentimes might double as the place you did your stretches—a place you’re already familiar with!

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 where you can do the Level 3 Gym Workout:

• 10 bodyweight squats
• 10 wall push-ups (or another variation)
• 10 wall push-ups

Can’t get through it all? No worries, do what you can.

Need a different variation? Adjust to what works for you! Check out our article on how to get your first push-up for more progression ideas.

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 PUSH-UP :

HOW TO DO A SQUAT :

These are two key movements in our Beginner Bodyweight Workout Routine , and the foundation of any strength training routine !

If you just did the above mini-workout for a month, you’d be off to a great start! If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more!

GYM LEVEL 3 RECAP:

• Warm up on the treadmill with a 10-minute walk
• Find a place where you can do bodyweight movements out of the way
• Complete 3 circuits of 10 wall push-ups and 10 bodyweight squats each at a pace that works for you

Stay at this stage as long as you need, until you can move on!

Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too.

Plus, if you want a FREE worksheet on how to level up your resistance training, without needing ANY weights whatsoever, you can grab yours right here:

• Complete this workout at home, no equipment required
• Avoid the common mistakes everybody makes when doing bodyweight exercises
• Learn how to finally get your first pull-up

Level 4 Gym Workout: Join the Dumbbell Division

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

The free weight section.

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 and your 10-lb dumbbell on it, and stand next to it.

We’re going to add a 1-arm dumbbell row to our circuit above:

That’s it! Just one dumbbell exercise!  Boom! You are now weight training like a boss .

Here’s your new  Level 4 Gym Workout C ircuit:  Dumbbell Division A

• 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 dumbbell movements to your workout? Let’s add them to the squats.

Use the same dumbbell to do “goblet squats.”

They’re named as such because it looks like you’re holding a goblet that you don’t want to spill.

Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from Nerd Fitness Prime :

So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following:

• 10 goblet squats
• 10 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 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 dumbbell rows per arm.

GYM LEVEL 4 RECAP :

• Remember you have just as much a right as everybody else to use the free weights.
• Take a deep breath, go into the 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, 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 who’s in better shape than most of the human population.

Even an empty barbell can be heavy, so before we jump into the deep end, you need to be able to complete our circuit with the following weights:

• 10 goblet squats with one 45 lbs (20kg dumbbell), 10 RDLs with a pair of 20 lbs (9-10 kg) dumbbells
• 10 push-ups (on knees or hands elevated on a bench)
• 10 dumbbell rows with each arm with 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

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). This is our preference if you have one available :

THIS IS A SMITH MACHINE (bar is attached to apparatus). This is different from an open squat rack because the bar is in a fixed position and so travels a pre-determined path :

We generally recommend people start with an open rack instead of a Smith Machine, but hey, use what’s available to you!

Note: if you are training in a hotel gym , an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack!

This can be for a variety of issues (liability, lack of space, etc.). If your gym doesn’t have a squat rack and you want to start barbell training, I suggest 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

(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!)…

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 weight plates (usually 45 lbs/20 kgs) on each side then the bar sits at a standard height above the ground.

Some facilities have lighter plates of 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 likely 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, I’m glad we learned that!) It’s the exact same movement as the dumbbell Romanian deadlifts, but 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 inverted bodyweight rows

Day B Circuit – 3 rounds of:

• 5 barbell Romanian deadlifts
• 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:

GYM 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 !

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’t 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:

We’ll also learn how to do perhaps the most famous lift in the gym, the bench press .

The bench press is one of the most common gym exercises, but it’s also one you need to know how to perform safely .

Here’s our complete guide to the bench press that covers everything you’d ever want to know, your level 6 gym workout mission :.

Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout. Most gyms also have access to a Lat Pulldown Machine or an Assisted Pull-up Machine, which can be great alternatives to build up strength toward your pull-up.

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

LEVEL 6 DAY A CIRCUIT – 3 rounds of:

• 10 pull-ups or pull-up alternatives!

LEVEL 6 DAY B CIRCUIT – 3 rounds of:

• 10 barbell Romanian deadlifts/regular deadlifts
• 10 barbell bench presses

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 can start building your own workout !

Coach Staci explains exactly how to design an exercise routine in this video:

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

Want to do some planks or hanging knee tucks for your core? 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 away from 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!

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, cardio classes, bootcamps, 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 90% 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 regard 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 won’t be an accidental ass in the gym. 

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

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 regarding 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) 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! 

• 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.

Okay, by now you should have all of the tools you need to get started in the gym. We can’t wait to hear about your progress!

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 ,

The Last Fitness Program You’ll Ever Need

Workouts, nutrition guidance, and habit-building. Never wonder where you should put your limited time, energy, and effort.

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12 Ways to Go From Newbie to Gym Regular

Every January, countless people make the resolution to start hitting up the gym. But adopting a new lifestyle habit can feel like an overwhelming task , especially when it involves an investment of time and money. Plus, even if you’ve been able to make it work, and you are getting there a few times a week—congrats, that’s huge!—it can take some time before you really feel comfortable in this new environment.

The reality is that a lot of fitness spaces can feel intimidating and uncomfortable, especially at first, when you are new to working out and aren’t quite sure what to expect.

“This is true for just about everyone who doesn’t already have an intentional movement practice that they enjoy; this can be even more true for anyone whose body doesn’t fit within the norms of fitness culture, whether due to their size, gender identity or presentation, orientation, age, disability, et cetera,” says Lore McSpadden, certified personal trainer and owner of Positive Force Movement , a gym in Rochester, New York, that’s committed to working with people who have historically not felt welcomed by the fitness industry.

But pushing through that initial trepidation can pay off with huge rewards as you begin to eke out your own niche in that space.

To help you feel more at home and ready to kick ass at the gym this year, we asked trainers, fitness instructors, and gym regulars to share their best gym tips on how to carve out your own spot and feel like you belong. (And to be clear, it’s not on you to overcome the systemic barriers to feeling included. These are just tips to help get you a little more hype for your workout!)

1. Pick one thing and get really good at it.

One reason you may feel out of place at the gym is that you’re not quite sure you’re doing things correctly—and that other people are picking up on it. To combat that, Morit Summers , certified personal trainer and owner of Form Fitness Brooklyn , suggests picking one thing that you can work on over and over again at the gym until you feel like you’ve mastered it. Continue to start your workouts with that for a confidence boost, but then move on to attempting another new-to-you exercise. You’ll have that self-assurance behind you from already getting really good at one thing to bolster you.

Along those same lines, focus on exercises that you actually like doing, especially while you’re finding your footing. “There is no one right way to do fitness,” says Amanda Wheeler , C.S.C.S., trainer at Mark Fisher Fitness . “The very best fitness plan is the one you enjoy and can be consistent with. If you’re choosing exercise you hate because you think that’s what you’re supposed to do, it will only last for a short bit of time. If you find something you love, it will be way easier to show up over time.”

And when you’re enjoying what you’re doing, it’ll be easier to focus on your workout and feel confident in yourself.

2. Wear clothes that make you feel good.

“I love pulling out bright and vibrant clothes that makes me feel invigorated before I start my workout,” says Latoya Shauntay Snell , ultrarunner, freelance chef, photographer, and founder of Running Fat Chef .

Feeling comfortable and confident in the clothes you’re wearing can go a long way, so go ahead and treat yourself to a new workout outfit, or that pair of leggings you’ve been eyeing up. (Need some inspiration? Here are 22 amazing workout leggings to get you started.)

3. Make friends with the front desk staff.

Ever feel slightly envious of those subtle “hello” nods the gym regulars give each other when they arrive? Don’t worry—once you start coming in more and more, other exercisers will likely start giving you the nod too. But until then, don’t underestimate the push power of a friendly welcome from the worker at the front desk.

“I go to the gym almost every day at 6 a.m., and when it’s dark and freezing outside, it helps having a friendly face to make small talk with for a minute when you finally get inside,” says gym regular and freelance writer Kelsey Ogletree . “It also makes me feel accountable in some way, even though I’m sure Dianne at my front desk could care less whether I’m there or not!”

What’s more, having an ally at the front desk can help if you need help, like if you are unsure how to use a certain machine or piece of equipment, or don’t know where to find what you’re looking for. If the front desk staff doesn’t know the answer, they can track down someone for you who does.

4. Walk in with a plan.

Knowing what you want to do in advance can help you streamline your gym time—and make you feel less aimless.

“It’s much more challenging to have an effective, efficient workout if you’re wandering around trying to decide what to do. Going with a plan in advance, whether it’s one of SELF’s workouts or another workout you have access to, will give you the exact exercises in the exact order so all you have to do is execute, not think,” says Wheeler. (Just make sure if you’re finding a workout program online that it’s created by a qualified, experienced trainer.)

Snell says that she does this personally, even though she’s a gym regular at this point. “Although I am no stranger to the gym, there are days where I don’t want to be spontaneous. I’m super old school and prefer to write out my workouts in a small notebook with an established amount of reps and sets,” she says.

It’s good to remain a bit flexible, though, to accommodate how you’re feeling that day. Snell says if her planned workout for the day ends up seeming a little unrealistic once she gets to the gym—say she doesn’t have as much energy as she expected—she’ll modify some exercises (like doing a squat thrust or frogger instead of a full burpee) or reduce the reps in each set.

5. Set a start and end time for your session.

Speaking of having a workout plan, set a hard start and hard stop for your routine. For example, go in at 5 p.m. and plan to be out the door by 5:45 p.m.

“This will help keep you focused and tuned in to your workout versus wasting time watching others, aimlessly doing the elliptical, or wandering,” says certified personal trainer Serena Scanzillo, founder of the SerenaFit Virtual Training Studio . “You don’t need to kill yourself at the gym or be there for two-plus hours to see results.”

Setting time boundaries can help reinforce that—and actually encourage you to get going in the first place, since you’ll know you’ll be right back home soon.

6. Learn the high-traffic times, so you’re not in for a surprise.

Times like weekdays before 9 a.m. and after 5 p.m. tend to be pretty high-traffic, no matter what gym you’re in. And for good reason—they generally tend to be the most convenient (like when people are getting out of work). But because they tend to be more packed, you may end up feeling more anxious doing your thing with all those people around.

“If I attend my home gym, I am typically aware of the peak hours. Whenever I travel, I either call the facility to inquire beforehand or do a basic Google search—some facilities have projections available online for certain days and hours,” says Snell. This gives you a chance to use the gym when it’s less crowded, so you can try things out without a bunch of people milling around or waiting their turn on the equipment you’re using.

If the only time you can go is when the gym is packed, do a little homework beforehand to come up with workouts you can do if the equipment you need might be taken. For instance, instead of doing a machine-based circuit, maybe you can sub those exercises with ones you can use dumbbells for instead—there’s usually some floor space to use free weights, regardless of how packed the gym is. Or if the cardio machines are all in use, maybe the TRX area is free. Plan out some moves in advance that can help you take advantage of equipment that’s more available.

7. Sign up for group fitness classes.

Simply getting enough nerve to walk through the door can be a huge step in fighting gym intimidation, says Summers. One great way to make sure you make it there? Sign up in advance for a group class .

“Scheduling a workout either with a friend or in a group setting will immediately make you feel like you’re part of a team,” says Ava Fagin , certified personal trainer at Body Space Fitness in NYC. “Most likely you’ll feel more comfortable once you get there, and everything is easier after that first challenging workout. The camaraderie that comes from group workouts can not be beat.”

Plus, signing up for a class is a great way to give yourself a financial incentive to resist backing out of your workout if you start to second-guess yourself. “Most gyms and class apps charge you for not showing up,” says Fagin.

McSpadden also suggests leaning on gym staff to help you decide which classes to try. “It can be helpful to ask one of the gym’s employees if there are any specific classes that are geared toward newer gym members, or if there are any instructors who are particularly skillful at helping make their classes accessible and adaptable,” McSpadden says.

8. Enlist a buddy—or make a new one.

Everyone knows it’s way easier to do intimidating things—like taking on that always-sticking cable machine to finally adjust it to your height—when you’ve got a friend you love and trust by your side.

“If you can find a friend or partner to be your workout buddy, you’ll be much more likely to stay accountable, and working out will be a lot more fun,” says certified trainer Lauren Pak , cofounder of Achieve Fitness Boston .

Can’t persuade a friend to take on the gym-buddy role? You’re not destined for a lifetime of lonely workouts: There are tons of people already at the gym who are likely in a similar situation.

“Try out some group classes where you can meet some new workout pals and feed off of the energy of the room,” says Pak.

Jess Tran , a regular weight lifter and PR professional in NYC, says that she personally has found that making friends at the gym can help break down the discomfort that comes along with entering a room full of strangers. She suggests going up to someone you admire in between sets and giving them a small, genuine compliment. It can be as simple as telling them you love their sneakers or leggings.

Plus, when you get to know the other regulars at your gym, it can make the whole experience more fun, giving you another reason to want to go to the gym regularly, says certified personal trainer and pelvic-floor specialist Courtney Virden . “And if you miss a day, they will ask where you were. Friends are free accountability partners and make you comfortable and feel welcomed!”

9. Invest in a few sessions with a personal trainer.

“If it is within someone’s means, working with a trainer can be a game changer in terms of someone’s ability to feel comfortable within a fitness environment, even if it’s only for a few sessions,” says McSpadden. “Working with a trainer short-term can help you feel confident that you are engaged in a movement practice that is right for you, and can take away a lot of the guesswork that can go into showing up at the gym without a plan.”

Plus, you don’t have to worry that it’ll seem like you’re ditching your trainer once you’ve gotten everything down: “It’s 100% okay to tell a trainer that you are interested in working with them just long enough to learn a movement routine that fits your body’s needs and your goals well enough to do it independently,” McSpadden says.

Most gyms offer a free first session with a trainer or a discount on a package if you’re a new member, so ask about what promotions they have and what they can do for you as someone who’s new and hoping to get comfortable with their facility.

10. Take comparing yourself to others off the table.

“It’s easy to walk into a gym and compare yourself to the other gymgoers, but it’s not fair to compare your day one to someone else with years of experience,” says Wheeler.

Remember, everyone was a beginner at some point and felt just as uncertain as you, Wheeler adds. “Keep reminding yourself of that every time you walk into the gym.”

And if you must play the comparison game, make it all about you—the present you, who is crushing your workout even after a hectic afternoon, compared to the previous version of you, who may not have made it there. Seeing how your new, positive habits stack up can show you how far you’ve come and give you the confidence to keep moving forward

11. Find an online community to help you feel supported.

To help you feel comfortable in your gym, you might benefit from reaching out to some people outside of it. McSpadden says it can be really helpful to have a support community that you contact if you feel intimidated about starting at your gym—or any time in your fitness journey.

“Lots of people out there who were new once too would be more than happy to encourage and support you on your journey,” they say. “Our Facebook page, The Positive Force Movement , is absolutely a place someone could post for support following a negative experience at a gym. Some other great online communities for people who may need allies as they build their confidence in the gym include Decolonizing Fitness , Fit Fatties , The Body Is Not an Apology , Cyborg Circus , and Melissa Toler .”

12. Remind yourself: You belong there.

When your nerves are firing and your heart is racing, repeat this affirming—and 1,000% accurate!—mantra: You belong there.

“You belong to the gym just like everyone else there. You pay the same amount of money. You have the right to all the areas and equipment. If you’re ever feeling intimidated, remind yourself it’s your space too. You belong!” says Wheeler.

One last quick note from McSpadden: “Even with the best tips out there, it may be that the gym won’t ever be a comfortable environment for some people. The sizeism , ableism, and transphobia within the fitness industry is a real and widespread problem.” If you truly feel uncomfortable in your gym, despite trying the gym tips above, tap your support community for suggestions for facilities in your area that are more welcoming and accepting.

• Here’s How to Find a Gym That’s Size-Friendly
• How to Set Realistic Fitness Goals You’ll Actually Achieve, According to Top Trainers
• Your Guide to Navigating the Free Weights at the Gym

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Gym and Fitness Presentation Template

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