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

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

But, but, but… we are going to recommend you try some bodyweight exercises instead as your next step. Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout.

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. 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: 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.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! 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: 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. 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.