Gym Etiquette 101
I welcome gym newcomers every year! I know many drop off after a few weeks, but I hope to see as many of them around as possible months from now.
Overcoming gym intimidation
Many of us struggle with gym intimidation, putting yourself out there and showing up to the gym for those first few weeks is no easy feet. Don’t worry - it gets easier! A few basic tips for gaining confidence that really work Surprise: as usual it’s all about the basics - you don’t need some fancy plan or expensive workout gear for confidence. You just need a simple plan that makes sense and some clothes that make you feel secure.
Have a plan - brainstorm your own workout before you arrive and jot it down in yout notes application. If you’re just starting out, try structuring it around this simple but effective formula for a full body workout formula posted to my Facebook group. Not sure how much weight you should be lifting? Know that the exact number doesn’t matter, but check this post for starting guidelines. For cardio check this cardio training zones post to determine the best intensity for your level and goals. Need something more specialized? Get a professional to write you a plan tailored to your needs! Even if you can’t afford a trainer weekly, you might invest in 1-3 sessions to establish a solid plan that you can use for months to come on your own.
Wear things that make you feel GOOD. This doesn’t have to be $100 leggings, but having stuff that makes you feel comfy is really important. If you’re worried about leggings falling off or shirts riding up the whole time, you won’t focus on your workout. I posted my favorite options for both cost effective and expensive workout apparel (including shoes, the most important thing) here and here.
Smell good - here are my favorite natural deodorants! The posts linked above include other helpful stuff like good dry shampoo!
And, of course, being clear on proper gym etiquette - the point of this post! This important for gaining confidence and making friends in the gym. Following these rules is especially important during crowded months. Being organized and respectful helps keep everyones workouts efficient and focused, plus the staff will appreciate not cleaning up after you.
Everything you need to know about dumbbells + pre-loaded weights
Vocabulary
Dumbbell: A short bar with a weight at each end, used typically in pairs.
Preloaded barbell: A long metal bar. Preloaded bars are equipped with permanently attached weights on each end, much like a dumbbell. The difference? Theres more than enough space to hold with both hands. This etiquette does not apply to barbells designed to load plates of varying weights to each side.
How many to sets of weights take at once:
Take all the weights you need! Doing a superset (2 different exercises back to back)? Take the two sets you need (same for a triset or three exercises b2b). Be sure to re-rack them right after the last set that requires that specific weight - not after your whole workout is done. Use your common sense, but during peak hours I’d tend to avoid longer sequences. Claiming equipment for two exercises is 100% ok, three is alright but might be pushing it. Avoid anything longer during busy hours.
On dumbbell racks:
Don’t perform exercises right in front of the weight rack- even if you’re just doing a quick set. This is a classic gym bro move that you want to avoid at all costs. Back up at least a few feet or you’ll prevent people from accessing the weights they need.
General etiquette
Vocabulary
Powerlifting: a form of competitive lifting. Athletes typically practice these on the lifting platforms at a gym. Traditionally the three primary lifts in the sport are a barbell squat, conventional deadlift, and bench press.
Olympic lifting: a form of competitive weightlifting. Athletes use the platforms for these lifts as well. The lifts involved are the snatch and the clean and jerk.
Re-racking
Re-rack your weights! The heavier they are, the more important. Many people can’t even lift these bigger ones to put them away for you. If you dont have time to do this, you dont have time to do the exercise.
Slamming weights
Don’t slam dumbbells, preloaded barbells, cable machine plates, or seated machine weights ever. That’s not what they’re for. For other exercises that warrant slamming, check gym rules. Often they ask you to not slam weights during certain hours.
There are specific lifts and programs that warrant weight slamming like some heavy powerlifts and olympic lifts. If in doubt, don’t slam. The only place you might want to slam heavy weights is on the olympic lifting platforms.
Unsolicited advice
Don’t give it to strangers. Yes, even if you see someone performing a move incorrectly. Let them do their thing. They’ll ask for help if they want it.
How to “work in”
This is something newbies find especially intimidating. If someone is using a piece of equipment you need, you might want to ask to work in (aka share). Typically, I will make eye contact with the person using the equipment, ask how many sets they have left. If it’s more than 1-2 I’ll say “do you mind if I work in between your sets?” After that, we’ll both be respectful by switching the weights back to whatever the other person was using until one or both of us is done. Bonus: maybe you have a new gym friend!
When is “working in” appropriate?
Use common sense. Take a look at the exercise that the person is doing and the weights they’re using. If it’s relatively similar to the one you plan to do, the logistics of switching weights and positioning back and forth won’t be too complicated. Then ask them how many sets they have left. If they’re on their last set or so, theres no sense in working in. Just wait for them to finish.
When are circuits appropriate?
Supersets and trisets (two or three back to back exercises that make sense together) are great tools when you’re short on time in the gym. Longer circuits have their place too, but make sure that all of the equipment is close together so you aren’t laying claim over popular things in every section of the gym. Avoid long circuits all together then the gym is busy. Your workout won’t be better and you will not make friends by claiming five different in demand stations for the 20-30 mins it takes you to complete multiple rounds of every exercise.
Stretching
There is a designated stretching area in most gyms. When classes aren’t in session, stretching in the classrooms is another great option. Try to avoid high traffic areas like pathways, turf and between exercise benches (I know, this may be hard in January).
Hygiene
Wear clean clothes, wear deodorant, wipe your machine. This last one is as obvious as the first two, but no one seems to do it. Use a towel to cover the part of the bench where you lay your head. This is for your own good and for the good of the bench. Hair oil breaks down the material the bench is made of, thats why you see cracks right on the headrest before any other place. Something I wasn’t aware of until I owned benches of my own!
Specialty/performance equipment
Vocabulary
Turf: grass or fake grass flooring installed in a gym for moving/dynamic exercises, speed and agility drills, and other performance/speed focused programming.
Turf rules
If you’re lucky enough to go to a gym with a turf floor area, refrain from things like stretching, stationary weight bearing movements, mat work, etc. Turf is meant for things like speed drills, tire slams, sled pushes, plyometrics, etc. Most traditional strength training movements should not be performed on the turf.
Lifting platforms
Typically, platforms can accommodate two people at once (one person in front where you often see people deadlifting, another person behind where you often see people squatting. Don’t be afraid to share a platform like this when the gym is crowded! Just double check by asking if they’re using both halves!
Self awareness on lifting platforms
Be aware that you should leave space for a second person in front of or behind you and don’t spread out more than necessary. Always rerack plates after you’re done with these and try to be as orderly as possible. No one wants a 55 lb plate in a high up place blocking all of the lighter 10 lb plates! Heavy lifts warrant some loud breathing, but avoid unnecessarily loud grunts if possible.
Rules that vary
This post isn’t the end all. Check your gyms rules to see things that vary by location like shoe policy (some gyms allow you to take shoes off, but most don’t), chalk use, dropping/slamming weights, and time limits on cardio machines and lifting platforms (often it’s 30 mins when someone is waiting). There might also be different etiquette when it comes to storing barbells and other large equipment like plyometric boxes. Some smaller equipment like resistance bands might be stored being the front desk and available by request (people often steal these things so some gyms keep them in a safe place).
More questions? Feel free to drop them in the comments below or send me a quick email!