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Latest Posts

illustration - Showing a scale from Sedentary to Moderately Active, up to Extra Active. This scale is known as the Standard Activity Factors (SAF).
What Is the Standard Activity Factor (SAF)?
photo - A woman holds a phone, tracking her calories in a calorie tracking app
The Exact Number of Calories You Need to Lose Weight
photo - Woman concerned about losing muscle mass points to her bicep
Is Losing Muscle on a Calorie Deficit Inevitable?
photo - An office worker packs his gym bag
Monday to Friday Workout Routines – A vs B vs C
Photo - woman does exercise at the gym. To lose weight while maintaining muscle, you should engage in resistance training.
How to Lose Fat While Maintaining Muscle at the Same Time
photo - Athletic woman performs a wall sit
Try This 10 Minute Wall Pilates Workout Routine
Man doing pull exercises using a pull up bar
Top 10 Pull Exercises For Building Muscle & Strength
A couple walk in a gym after a workout session
90 Day Workout Plan – Beach Body Challenge
Man performs a traditional deadlift
Mastering The Deadlift – A Complete How-To Guide
Man performs rope pushdown, one of the exercises in the full body workout
3 Days Per Week Full Body Workout Routine

What is Gym Geek?

Gym Geek is a trusted health and fitness site, providing weight and exercise calculators, workout routines and exercise guides. Launched in 2014, Gym Geek has served millions of visitors across the United States, United Kingdom and countries around the world!

Fitness, strength training and weight management are our passions. Every article on this website is well researched and linked with sources and evidence. Although we firmly believe that 'turning up to the gym several times a week' is the most important advice to follow, by following well researched and well guided advice (such as our workout routines) you are going to be much more efficient in the gym and see better results in faster time periods.

We believe that working out should be a fun and inclusive activity for everyone to enjoy. Our website aims to support people of all backgrounds and abilities in their fitness journeys.

Read more: About Gym Geek

How to lose weight

Use our calculators and guides to start your weight loss journey:

  1. Calculate your calorie deficit - Calculate a sustainable calorie deficit using our calorie calculator. The calculator provides deficits from 0.25 kg (0.5 lbs) to 1kg (2.2 lbs) per week — and provides an estimated number of weeks it will take to hit your target weight.
  2. Lose weight without losing muscle - Read our guide on how to lose weight without losing muscle. To avoid losing muscle, combine a moderate calorie deficit with enough resistance training and cardio.
  3. Choose a workout routine - Looking to lose weight, build muscle or get in shape for the summer? Gym Geek’s 90 day workout plan targets your whole body and takes just 30 minutes a day! Also check out our 5 day workout routine for women — focused on burning fat and toning muscles.

Find a workout routine

Compare our expert workout routines or build your own with Gym Geek AI:

  1. Workout routines for beginners - If you’re new to working out, we recommend starting with our at-home bodyweight routine or our 90 day workout plan. Our 3 day full-body routine is also a good option if you want a more intense workout.
  2. Training splits - Splits like push pull legs (PPL) maximize your workout frequency and enables you to achieve a higher training volume in your routine. Compare our full range of expert workout routines, including our 5 day ULPPL split and PPL split.
  3. Build your own with Gym Geek AI - Create a personalized workout plan using Gym Geek’s new AI tool. Gym Geek AI can generate a single workout or a structured routine for any fitness goal.