Welcome to Nerdstrong. This is where your strength and conditioning journey begins. We are a free, online program designed to make effective fitness accessible, engaging, and fun. You don’t need a specialized gym or an elite fitness background—just the commitment to show up for your Daily Quest.

We are not about throwing you into the dark dungeon without a torch. We are about sustainable progress, self-awareness, and finding the fun in the hard work. There’s a wonderful world of fitness out there and we hope you’ll start your adventure with us.

What You Need to Begin

The majority of our workouts require only bodyweight movements. To get the most out of the program, we recommend having access to these simple tools:

• A Pair of Dumbbells: Used for strength work, load, and balance training.
• A Bench or Step: Used for elevated movements like step-ups, box squats, and dips.
• A Digital Timer or Clock: Essential for tracking your work intervals and rest periods.

Your Daily Quest: How the Program Works

The core of Nerdstrong is the Daily Quest, our strength and conditioning workout posted each day. Every quest is a complete, full-body session that blends traditional functional fitness with a layer of creative challenge.

1. Show Up (Check the Daily Quest)

Every day, your mission briefing will be posted online. This Quest will clearly outline the goal, the workout structure, the movements, and the time or score you need to aim for.

2. Choose Your Level: Apprentice or Champion

We treat everyone with respect and believe anyone can succeed, but we know skill and capacity vary. That’s why every workout offers two clear scaling options. This is how you make the program work for you, not the other way around.

• Apprentice: The recommended starting point for most people. This level uses modified movements, lower volume, or lighter loads. If you are new to serious weight training, returning from a long break, or focusing on form, start here.
• Champion: This is the full workout as intended. The movements are more complex and the volume or intensity is higher. Choose this level once you have developed consistency, comfort, and confidence with the Apprentice option.

3. Focus on Consistency Over Intensity

The workouts are demanding, and you should feel challenged. However, your first goal is not speed or heavy lifting—it is consistency.

For your first month, we counsel you to move through the workouts comfortably and consistently. Reduce the loads, choose the easier movement modification, and work on perfect technique. By establishing this habit first, you build a strong foundation that will prevent burnout and set you up for long-term success.

The most important lesson? It’s not about being the best; it’s about being better than you were yesterday.

Ready to start your first quest? Your greatest adventure is waiting.