Open Sky Fitness Podcast How to Build Your Own Gym Workout-Ep. 109

How to Build Your Own Gym Workout-Ep. 109

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.

As we announced at the beginning of the month, August is Strong People Are Awesome Month and this week we’re sharing our third week of tips. This week, Devon and I are sharing with you How to Build Your Own Gym Workout!

At Open Sky Fitness, we believe that it’s important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

That’s why we’re dedicating this month to talk about a different strength topic during each podcast to help you get strong:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Don’t Feel Overwhelmed by Strength Training

Devon and I know that beginning a new strength training program can be overwhelming. Especially if you haven’t lifted weights before or are unfamiliar with different gym and home workouts, it can feel like too much at once.

But that’s why Devon and I are taking each week to talk about a different theme around strength training and building muscle. Each week is a baby step for you so that by the end of the month, you will have all the tools you need to build strength and feel confident. 

Don’t try to do everything at once and just take each week as it comes this month. That’s why we’ve provided you with a free gym and home workout template so that you are prepared for the gym and you have a plan.

What to Do if You’re Brand New to the Gym?

Doing workouts at home is a good start before you switch over to the gym. These workouts can help you get into the habit of working out continuously and building strong muscle. Click here to check out our podcast on How to Build and Maximize Home Workouts to learn more:

If you’re new to a gym or you haven’t lifted weights before, it’s a great idea to go and talk to a personal trainer that works there. Ask them to show you how to do certain exercises and use machines to ensure that you’re lifting properly. They can watch and help you adjust until your technique is perfect and you’re doing your workouts correctly and safely.

If you want us to help you with your technique as well, just send a video of you doing the exercise to

How to Become Comfortable with Being Uncomfortable 

These templates and our tips will help you to begin feeling comfortable get out of your comfort zone. Once you begin adding strength training to your workout, you’ll see amazing benefits. You’ll have a strong body and muscles, more energy, better joint flexibility, and good bone strength. The more lean muscle you have from strength training, the more fat your body can burn.

Part of feeling comfortable with going to the gym is having a strategic plan and knowing what your going to focus on that day. Work different muscles on different days and switch it up. If you can only do one day of working out, try your best to work all of the different body parts-legs, arms, shoulders, back, glutes etc.

If you’re adding strength training and you already feel comfortable, test yourself even more to get out of that new comfort zone. Part of being comfortable with being uncomfortable includes testing your limits by adding more weight or repetitions to add more muscle.

Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.

Download Results Tracker here!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That’s right! We’ve started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We’ll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at or Devon at or you can also leave us a review at and even text OSFreview to 33444 to get the link.

What You’ll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

8:45  Your gym workout template

12:35  What can pushing and pulling exercises do for your body?  Which types of workouts should you do to work those muscles?

15:00 What are sets? How can you follow them in Rob’s template?

20:50  Be comfortable with being uncomfortable. Gain muscle by adding on more weight and testing your limits.

25:55 What’s the difference between working out at home and working out at the gym?

30:10  How can someone with Spina Bifida lose weight, build strength, and improve balance?

41:00  How can you build more strength when transitioning to living a healthier lifestyle and being a first time lifter?

52:00  What nutrition programs are great when on a budget and you have a family?

53:15  Closing comments with Rob and Devon

54:20 Open Sky Fitness Closing


To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

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Thanks for Listening!
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Thanks for listening/reading Episode 109-How to Build Your Own Gym Workout. We hope you have gained more knowledge on how to be a healthier you!

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