You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.

Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.

You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?

This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.

In this article, I've:

* shared the secrets to designing an effective exercise program.* explained why strength training, and not cardio should be your main focus.* provided a beginner and intermediate gym-based workout routine, with sets, reps, and exercise videos.

When you're ready to take your training to another level, consider joining VIGOR Training, where you get access to a number of different training programs, and the camaraderie of the VIGOR Training membership community to keep you motivated and on track with your goals.

Why Gym Workouts Are Better Than Home-Based Exercise Programs

For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.

First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.

Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.

Third, most people don't have enough equipment to follow a complete strength training program.

A solid home gym would have, at a minimum:

* Adjustable squat rack with pull-up attachment and safety bars* Barbell and weight plates* Dumbbell set* Adjustable bench* Cable attachment or tubing

Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.

Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"

"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.

Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.

People buy the programs, but that doesn't mean they work long-term.

If you want to get and stay fit, be around fit people. They're at the fitness center.

The First Rule of VIGOR Training

Before delving into the gym workout programs, I need to address one rule and five program design guidelines.

I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.