(Even though Steve filmed ​the original video​ with his shorts inside out and backwards. True story!)

But after a few weeks or months, you may wonder:

“Cool, this works. But what should I do next? Do I just keep doing the same thing?”

Good news: you have lots of options!

If the workout is starting to feel easier, here are five ways to level it up.

Note: these tips work for ANY type of bodyweight workout.

LEVEL 1: Add More Reps

This is the simplest progression.

Try to add 1 rep each week.

Maybe you start with 10 pushups, then you try 11, then 12.

As long as your technique stays solid, gradually increasing reps is a great way to get stronger.

There is no “magic” number of reps.

The reps we suggest in the workout are there to help you find the right level of challenge.

Over time, you’ll be able to do more, and that’s great!

LEVEL 2: Slow Things Down (Tempo + Pauses)

This is one of the most underrated progressions.

Slow the movement down.

For example, when doing a squat:

• Lower yourself for 3 seconds
• Pause at the bottom for 1-2 seconds
• Stand back up normally.

The same works for push-ups, rows, lunges, and more.

Slower reps mean your muscles stay under tension longer = more challenge!

LEVEL 3: Choose a Harder Variation

Instead of doing more reps, you can also make the exercise itself harder.

Here are a few examples:

Pushups

​Wall pushups​ -> ​Incline pushups​ -> ​Floor pushups​ -> ​Decline pushups​

Squats

​Bodyweight Squat​ -> ​Split Squat​ -> ​Bulgarian Split Squat​ -> ​Pistol Squat progression​

Rows

​1-Arm Row​ -> ​Doorway Row​ -> ​Corner Tuck​ -> ​Ring Row​

Same movement pattern.

Just a bigger challenge.

Did you know we actually built this for you?

It’s called the Bodyweight Adventures. 21 workouts that incorporate all of these first 3 level ups.

It helps you know when to increase reps, change the tempo, or move to a harder variation.

If you haven’t seen it, just hit reply and I’ll send it your way!

LEVEL 4: Add New Exercises

Another option is to keep the original workout the same and add a few extra exercises.

For example:

Want more core strength?

Try adding ​Deadbugs​, ​Hanging Knee Tucks​, etc.

Want more upper body work?

Try adding in ​Pike Push-ups​, ​Bar Hangs​, etc.

Want more lower body work?

Try adding ​Glute Bridges​, ​Step Ups​, etc.

These can add a little bit of fun and variety in your workouts!

Note: if you’re short on time, instead of adding it in, consider subbing a movement out. I.e. replace lunges with step ups, or planks with deadbugs. You get to enjoy more variety without making the workout take too long!

LEVEL 5: Add Resistance

Adding a little outside resistance can also help.

And you don’t need fancy equipment.

You can:

• Hold a backpack filled with books
• Fill some gallon jugs with water
• Or even have a friend manually apply some gentle resistance as you do the movement. (i.e. lightly pressing down on shoulders as you stand up from a squat.)

This is also where many people start exploring strength training with weights.

(If that sounds interesting, our ​Beginner Dumbbell Workout​ and ​Strength Training 101​ guide are great next steps.)

And you don’t have to pick one or the other. Bodyweight exercises are just another form of strength training. It all counts and it’s all great.

—

One final tip: don’t change everything, everywhere, all at once!

Pick one of these things to add to your workouts and see how you feel.

Eventually, you may stack all of these together, but you don’t need to be in a rush! Give your body time to adapt.

You got this!

– Matt ​

P.S. Wish you could ask a coach a question? Well, now you can! As an experiment, I set up a Video Ask! It allows you submit a question to be answered by a coach. Check it out​!

The post 5 ways to level up your bodyweight workout 🙌 first appeared on Nerd Fitness.

If you’ve had a nagging feeling of:

“I’m not sure if this is sketchy, am I doing this right? ”

…then this is for you!

Let’s dig in.

​WATCH: 4 CUES TO HELP YOU MOVE BETTER​

CUE #1: “Maintain balance across your foot”

This helps you avoid your knees collapsing inward, especially on squats and lunges.

Focus on maintaining even pressure between your heel, base of your big toe, and base of your pinky toe as your squat or lunge (front-foot only on the lunge).

The goal is to help you externally rotate at the hip, without overdoing it.

CUE #2: “Slam the car door shut”

This helps you keep your spine in a good position as you go into a hinge or deadlift position.

Imagine your arms are full of groceries, and you have to slam the car door shut with the seat of your pants.

The goal is to move the hips back, rather than round your back down.

Note: some flexion/extension of the spine is safe and normal! This is for when we have excessive movement at one point.

CUE #3: “Push your shoes through the floor”

This helps you stay strong through your spine and avoid excessive arching as you stand up from a hinge position.

Imagine you are pushing the soles of your shoes so hard through the floor, they are actually making an imprint.

The goal is to stand up rather than arch back.

CUE #4: “Imagine there are strings attached to your elbows”

This helps you avoid too much pressure on the front of your shoulder and is great for horizontal rows and presses.

Imagine there are two strings attached to your elbows, and someone is standing behind your gently pulling them back and around your torso.

The goal is that your shoulder blades move around your ribcage in sync with the movement.

And there you have it! Four quick cues to help you move with confidence.

And one last point: there is WAY too much fear-mongering about exercise technique on the internet.

Our bodies are all built a little differently, and there are lots of variations of GOOD movement.

You don’t have to move exactly like the person you see on the internet for it to be safe and effective.

Hope this helps give you some ideas and get you moving!

– Coach Matt ​

P.S. Wish you could ask a coach a question? Well, now you can! As an experiment, I set up a Video Ask! It allows you submit a question to be answered by a coach. Check it out​!

The post 4 Simple Cues to Help You Move Better 💪 first appeared on Nerd Fitness.

That’s exactly how Roseanne felt when we sat down for a live coaching session the other week. Here’s what she told me:

I keep a workout journal, and I was looking back over that from the last 3-4 years and just feeling like I don’t often see progress. So that’s another demotivator for me. [I question] am I not dong the right thing, since I’m seeing myself getting stronger or any other goals?

Roseanne is like many other people we work with: life is already packed! She’s got kids, runs her own business, and is trying to carve out time for workouts in the midst of all of that.

While she shoots to stay consistent with three 30-45 minute workouts each week, reality often looks quite different. On a good week, it’s more likely she gets one workout, and then has a few other small pockets of time to try to squeeze something in.

I have good news! Not only is this completely normal, you can absolutely make progress and get stronger in this situation. Here’s how:

Make Smart Adjustments When You’re Short on Time

Interruptions are normal. So knowing ​how to adjust your workout​ is key to making progress and getting “unstuck.”

Here’s a clip for our conversation discussing just that.

​VIDEO: How to Modify Your Workout When You’re Short on Time​

HIGHLIGHTS

• Pick big bang-for-your-buck movements (squats, rows, presses, lunges, etc.) over more isolated work (planks, bicep curls, tricep extensions, etc.). They are way more efficient for your time.
• Take your exercises close to failure with match sets. Pick a weight you know you’re comfortable with, and do as many reps of that weight as you can (up to 30 total). Take a short rest (30s-1min), and then get that same number of reps, even if you have to take short mini breaks in between (5-15s).

Add Reps Before Weight

Next, consider how you progress from one week to the next within your workouts.

Here’s the method I use the most often in my coaching.

​VIDEO: How To Get Stronger When You Feel Stuck​

HIGHLIGHTS

• Try to add a rep each week (before adding weight). Even if you can’t do another rep, you’ll know you’ve hit your current limit!
• Eventually, you’ll hit a couple of weeks in a row where you’re stuck at the same rep count. At that point, try increasing the weight, and dropping the reps back down to something you can do comfortable with a few reps left in the tank. Then build up from there.
• If you’re stuck on a movement you can only do 1-3 reps of, try using a lighter weight/easier variation to start. That will help you add more reps/volume and will be easier to progress!

—

If you’re feeling stuck in your workouts, try one of these strategies for a few weeks and see how it goes. I bet you’ll be pleasantly surprised with the results!

-Matt

P.S. Are you feeling stuck with your fitness goals? Reply to this email and tell me what’s going on. I read every reply.

The post Here’s what to do if you want to get stronger but feel stuck. first appeared on Nerd Fitness.

You need to choose better problems.

Let me explain.

Take a marathon, for example.

Wanting to complete a marathon sounds pretty cool.

But that’s the shiny object at the end of the road.

And while that excitement can be enough to jump start us, it’s like lighter fluid that burns quickly and then flares out.

The challenges of running a marathon though? Those are here to stay.

• Scheduling long runs when you’re tired
• Managing nagging aches
• Learning foot care and blister prevention (not to mention chafing!)
• Meal planning and prepping to support recovery from your runs
• Prioritizing sleep over Netflix time so you can get up for that early morning run
• Adjusting training when things don’t go according to plan

Way less glamorous than imagining yourself crossing the finish line.

But here’s the thing – if you can learn to embrace those parts of the process, then you’re basically 100% guaranteed to complete the race.

Because the problems and the process are the parts that actually matter.

It’s only when we set a big goal without ALSO realizing we’re choosing the problems that come along with it that we set ourselves up for failure.

As Mark Manson says (paraphrasing):

Stop obsessing over goals.

Start choosing the problems you’re willing to have.

A lot of people say they want to:

• “Get in shape”
• “Build strength”
• “Lose weight”
• “Be more consistent”

But the real question is:

Can you embrace the process that gets you there?

• Identifying the ​biggest pitfalls​ you’re likely to face
• ​Tracking the daily action steps​ required (workouts, recovery, etc.)
• Have a ​backup plan​ and ​adjust accordingly​

If you can, then you’re well on your way.

And if the answer is no, that’s not a failure.

It’s information.

And it gives you permission to adjust the goal you’re aiming for and choose problems that work for you – on your messiest weeks and not just your best ones.

I’d love to hear from you! What problems are you embracing?

-Matt

P.S. At Nerd Fitness, we’re nerds who don’t just love fitness. We love coaching.

​ See which coach would be a great fit for you ​

The post You don’t need a better goal. You need better problems. first appeared on Nerd Fitness.

My wife ended up in the hospital and needed her gallbladder removed. (She’s okay now .)

I wrote last week’s newsletter from a hospital room, using…let’s call it optimistic Wi-Fi.

When the email went out this week, I opened it up and immediately noticed the bottom of the email had weird typos. The first letters of words were just missing. Weird punctuation and line breaks. Stuff I KNOW I didn’t put there.

And my first reaction COMPLETELY REASONABLE:

“Holy crap! How did this happen? This is such a disaster. I can’t believe I messed up.”

Cue the spiral.

Luckily, I had a trusted mentor to ground me.

And it reminded me of advice I give coaching clients all the time.

Not every workout is going to be great

Some workouts feel amazing.

Some feel clunky.

Some are cut short.

Some just don’t go to plan at all.

And that’s not a failure – that’s normal!

The only unrealistic expectation is that everything will go perfectly, every time.

Somehow, I’d slipped into the mindset that this newsletter had to be perfect. Every word. Every send. No exceptions.

Life (and hospital internet) had other plans.

The real win wasn’t setting up some sort of system to be perfect, forever.

It was choosing to move forward instead of beating myself up.

It didn’t stop there

I had my own advice thrown back at me a second time this week.

A few months ago, I joined a group coaching program that helps you share your story on podcasts more effectively.

Funny twist: the coach running that group is also one of my Nerd Fitness coaching clients.

One of the things I helped him with was creating a sustainable fitness plan – something that didn’t require burning the candle at both ends, something he could actually stick with.

And it worked. He’s feeling great. It’s becoming part of his life.

Meanwhile, when it came to my podcast goals, my brain went straight to:

“Well, obviously I need to go all-in. Hours every day. Total commitment. If I’m not doing that…am I even trying?”

He gently reminded me:

“This is the exact same thing you teach in fitness.”

A little bit of consistent work each week goes a long way.

Systems beat perfection.

Sustainability wins.

And you know what? As soon as he said that, and I stopped putting unrealistic expectations on myself, I actually made MORE progress.

That’s the exact same feedback I got from a reader a few weeks ago:

Hi Matt, Thanks for this email – it came into my inbox at literally the perfect time. And, funny how feeling LESS pressure to have to squeeze in a workout today actually probably makes it MORE likely to happen

Why I’m sharing this

In fitness, I’m very good at trusting the process.

Because I’ve seen it work time and time again.

Outside of fitness? Still learning.

If you’re feeling pressure to:

• Be perfect
• Never miss a week
• Go all-in or not bother at all

…it’s usually a sign that we need to step back and reassess.

That’s exactly what I’m going to be walking through in a live rapid-fire coaching session on Thursday at 3pm PST.

I’ll be fielding some of the most common questions we get from readers, and help you zoom out and look at:

• How to tell if your current plan is actually working
• How to build systems that survive busy weeks, low-energy days, and real life
• How to keep moving forward without needing everything to be perfect

If that sounds helpful, I’d love to have you there.

​Here’s a link to register.​

Talk soon,

-Matt

The post Turns out, I needed my own advice last week (twice!) first appeared on Nerd Fitness.

Either:

“Hey, this is actually going pretty well.”

Or:

“I thought I’d have more momentum than this.”

Both are completely normal. And both are exactly why this step matters.

The fourth and final step: Zooming Out.

This isn’t about judging yourself or deciding whether you “succeeded.”

It’s about learning how to check in with your plan like a coach would.

In the video below, I walk you through how to do exactly that using three simple questions.

Question 1: What went well?

Jot down the first 1 or 2 things that come to mind.

It might not be surprising, but this is often the hardest step for folks I work with. I think because we are our own worst critics, and it’s easier to point out what’s NOT working than what is.

However, there’s a lot of gold to be mined here, so it’s worth doing!

Question 2: What was a challenge?

This is where you notice things like unexpected roadblocks, or pitfalls that we need a different strategy for.

If consistency was low, that usually means the plan needs to be simpler – not that you need more motivation.

Question 3: What (if anything) to change moving forward?

Knowing the wins and the challenges, we now evaluate what to do next.

In the video I cover some details about how to know if your progress is realistic. That will help give you some guide rails when thinking about next steps.

Sometimes the right answer is: “Nothing. I just need more time.”

Other times, it’s making an adjustment to your workouts, nutrition habits, or overall strategy.

Your action step

Open your ​worksheet​ and fill out the Zoom Out section. (Or use Tobbe’s ​awesome online version!​)

Use your answer to “what (if anything) to change” to update your Core Practices.

Then, it’s time to start the cycle over again.

Track each time you complete a Core Practice. Fill up the tracking wheel. Then every 2-6 weeks (or whenever you complete the wheel), Zoom Out and make adjustments.

This is how real progress happens.

When I see a client adopt this strategy, treating each action like it’s own mini experiment, that I KNOW they will make progress.

—

If answering these questions feels harder than you expected, that’s normal.

Zooming Out is a skill. And like any skill, it gets easier with practice and feedback.

That’s why next week I’m hosting a ​live coaching session​ where we’ll work through common sticking points from the Challenge together, in real time.

You don’t need to be “stuck” to attend. You don’t need a perfect plan.

It’s just a chance to think this through with support, and see examples from other folks if that would be helpful.

My hope is that you’ll find a spark of inspiration that works for you and feel less alone in the process.

Talk soon,

-Matt

The post How to know if your plan is working [Nerd Fitness Challenge] first appeared on Nerd Fitness.

Then the morning hits, and suddenly everything else feels more important.

This exact pattern came up in a recent coaching session I recorded with a Nerd Fitness reader named Charlie.

Below are three coaching takeaways from that conversation you can use today to avoid the comparison trap, build momentum, and reduce burnout at the start of the year.

The comparison trap (and why it keeps people stuck)

Charlie has a pattern a lot of people fall into: a few months of great consistency, followed by a complete drop-off.

Restarting feels brutal – not because they don’t know what to do, but because they’re comparing themselves to a past peak.

​VIDEO: WHY STARTING AGAIN FEELS SO HARD (AND HOW TO FIX IT)​

Takeaway: Try using an accumulation goal (exactly what we’ve set up in the Nerd Fitness Challenge.)

Each workout is a win on its own, not a verdict on your past performance.

Start where you are. Use what you have. Do what you can.

Lowering the barrier to entry (especially in the morning)

Mornings are hard for Charlie, especially early in the day before her focus comes online. They go to bed at night planning to workout in the morning, but when the moment arrives, everything else looks more appealing.

​VIDEO: HOW TO MAKE MORNING WORKOUTS EASIER TO START​

Takeaway: Consistency often isn’t about trying harder – it’s about removing friction.

Sometimes the best move is making the habit easier to start, even if it looks a little unconventional.

When rules backfire (the “rebel” mindset)

Charlie does great with systems at work – but resists them at home. Mornings feel like “my time,” and rigid rules trigger pushback.

​VIDEO: WHY RULES DON’T WORK FOR EVERYONE​

Takeaway: For some people, consistency comes from options with consequences, not rigid rules.

Instead of:

“I have to do this.”

It becomes:

“Here are my options – and what each choice leads to.”

That small shift preserves autonomy and makes follow-through more likely.

Now, it’s your turn

Before you close this email, take a moment to think about this:

What’s one small adjustment you’re willing to try this week?

It could be something you heard in my coaching session with Charlie, or something that’s come up for you as the year gets going.

Treat it like an experiment. Try it. Notice what happens.

If you want to reply and tell me what you’re testing, I’d love to hear it.

– Matt

The post The comparison trap (and why it keeps people stuck) first appeared on Nerd Fitness.

• Identified what usually trips you up
• Picked a starting plan

Now we make sure that plan survives real life.

In the video below, I walk you through building your Dial Mode – a simple backup plan for the days when time, energy, or motivation are low.

We want to be able to answer:

If that happens…then I’ll do this instead.

A few examples you’ll see in the video:

• Shortened workouts that still hit the basics
• Movement snacks on chaotic days
• Go-to backup meals you can rely on

Dial Mode isn’t something you use because you’re “failing”.

It’s how you stay in the routine and actually get long-term results.

Your action step

Fill out Section 3: Dial Mode on the worksheet​.

Pick one or two common pitfalls and write an if/then plan for each.

Next, we’ll talk about how to track progress and evaluate what’s working so you don’t have to question “Am I getting the results I should?”

I’d love to hear from you, what Dial Mode options are you setting up for yourself?

– Matt

The post Let’s plan for when things go sideways [Nerd Fitness Challenge] first appeared on Nerd Fitness.

In the last step​, you identified the things that usually get in the way when you try to stay consistent.

Now we’re going to use that information to choose a starting plan – not your “forever” one.

In the video below, I walk you through how to pick:

• One workout focus
• And an optional nutrition focus

That’s it. Two things, max.

Here’s the key idea I want you to keep in mind as you make this decision:

We’re building consistency first.

We can always level up later if things feel too easy.

​VIDEO LINK​

How to choose (quick recap)

Workouts

• Look at your schedule and decide how many short workouts per week are realistic
• Write: “I will work out ___ times per week”

Nutrition (optional)

• Pick one focus.
• Aim for 5 times per week, not every day
• Write: “I will focus on ___ 5x per week”

Five times per week gives you flexibility and momentum.

If you’re wondering “what exactly should I pick?”

Here are the most common starting points we recommend:

For workouts

• No equipment -> ​Stop Starting Over Workout (bodyweight)​
• Dumbbells -> ​Beginner Dumbbell Workout​
• Gym / more experience -> ​Strength Training Templates​

For nutrition

• Include protein with meals
• Include fruits or veggies with meals
• Or do a short food log to get a baseline (written, photos, app, etc.)

You don’t need the “best” option – just the one you’re most likely to stick with.

Your action step

Fill out Section 2: Core Practices on ​the worksheet​.

Pick your workout focus. Optionally, pick one nutrition habit. Write them down.

From here, your job is to do the thing. Each time you complete a workout or your nutrition focus, fill in one section of the tracking ring.

Later, we’ll talk about how to handle the days when things don’t go according to plan – and how to adjust once this starts feeling easier.

– Matt

The post This is where your plan takes shape [Nerd Fitness Challenge] first appeared on Nerd Fitness.

If you’re starting the year excited and a little wary because you’ve been here before, you’re exactly who this Challenge is for.

In this first short video, I’m going to ask you to start from a place you might not expect.

We’re not starting with goals or motivation.

Instead, we’re looking ahead at what usually gets in the way

​Key ideas from the video:

• The challenges that knock you off track are often predictable

• We name those pitfalls early, we can plan around them

• This is how we stop repeating the same cycle every January

• It’s rarely an issue of “motivation” or “not caring enough” – fitness plans fail when they don’t account for real life challenges

Common examples of pitfalls include:

• An unpredictable work schedule

• Kids (or you) getting sick

• Feeling guilty taking time for yourself

• Trying to change everything at once and burning out

• Frustrated by lack of progress

• Injuries

Your action step today:

​Download the worksheet and fill out Section 1: Pitfalls.

Write down 2-3 things that have knocked you off track in the past – or that make you nervous about starting again.

Don’t overthink it. Simple is better.

You’re not trying to “fix” anything – just notice the patterns.

-Matt

P.S. Want a coach to walk you through this exact process? See who would be a good fit for you.

The post Why most fitness plans fall apart [Nerd Fitness Challenge] first appeared on Nerd Fitness.