Beginner Guides Articles by Coach Voris

Start-here articles for new lifters — what to do in your first 90 days, how to build the habit, and how to avoid common mistakes.

• Towel Workouts: 12 No-Equipment Home Exercises

  One towel, zero equipment, full body. 12 exercises with a 20-minute routine you can do in a hotel room or living room, built by a NASM-CPT.

• Beginner Wall Workout: Full Body Strength at Home (No Equipment)

  Transform your body with our beginner wall workout! Build strength, improve balance, and achieve full-body fitness at home with zero equipment. Start.

• Post-Workout Nutrition for Beginners: What to Eat After Training

  Post-workout nutrition basics for beginners: what to eat after training to support recovery and fat loss.

• Torch Fat Post-Workout: Your Science-Backed Nutrition Guide

  Post-workout nutrition for fat loss and recovery: NASM and Precision Nutrition strategies for what to eat after training.

• Calorie Deficit with Resistance Bands: Your Home Fat Loss Guide

  Boost fat loss with effective calorie deficit strategies using resistance bands at home. Learn NASM-backed workouts and nutrition tips to sculpt.

• Beginner Glute Workout: Build Stronger Glutes in (NASM Approved)

  A beginner-friendly, NASM-based guide to glute training: essential exercises, form cues, and Precision Nutrition tips.

• BMI Calculator: What It Really Means (and What It Misses)

  What BMI actually measures, where it misleads — especially for active people — and which numbers give a fuller picture.

• Boost Performance: Accurate FTP Testing & Power Zone Training

  How to measure your FTP accurately and train in personalized power zones for cycling and rowing.

• Heart Rate Zones: Boost Fat Loss & Endurance Smarter

  Heart rate zones explained, including the Karvonen method: how to set your zones and use them for fat loss and endurance.

• Beginner Pre-Workout Fuel: What to Eat Before You Train

  What to eat before a workout: a beginner's guide to pre-workout meals and timing, based on what your session demands.

• Beginner's Guide: Master Progressive Overload for Fast Gains

  How to apply progressive overload safely from day one: the methods, the increments, and the common mistakes.

• Start Resistance Training: Your Guide

  Learn how to start resistance training with bands! Master technique, optimize workouts, and fuel your body for results. Free trial!