Evening Latte

It’s New Year’s resolution time, so that means every gym will be packed until mid-February. For those of us who go regularly year round, it’s a bit of an annoyance, but at least among the people I know, we root for the newcomers, hoping some of them stick with it and make a permanent life change that will improve their health.

If you’re part of the resolution rush, you can make this a lot easier on all of us be observing some basic rules of the gym that you probably won’t see on a wall poster, but are known by most people who come regularly.

Terminology

You probably know some of these, but I’m writing this for complete newcomers, so some may not.

• Rep (short for repetition): One complete movement of an exercise.
• Set: A number of reps. This can be a pre-determined number or simply as many as you can do.
• Dumbbells/Free weights: Weights that are primarily intended to be grasped and lifted directly with your hands without the aid of a machine. These are the simplest and most common weights.
• Plates: Circular weights with holes in the center. They’re put on chrome bars or other pieces of eqiupment for various exercises.
• Rack: Where the weights are stored. For dumbbells, it’s usually a multi-level platform with a molded rest for each piece. For plates, it’s usually a series of protruding horizontal pegs on which the plates are hung.
• Working In: When someone is already on a piece of equipment and another person also wants to use it, the first one can agree to let the second person use the equipment while he/she is resting between sets. This is normally asked by saying “Mind if I work in?”
• Racking Weights: Putting the weights back where they’re stored.

1. Pay attention

This is probably the most important thing, but it also can be the most difficult for a newcomer. You’re going to be so focused on figuring out how a machine works or what weight of dumbbell to use that you’re not going to be taking in as much of the world around you as you normally would. Which is unfortunate since a packed gym is a place where you really need to be aware of what’s going on. But simply adhering to the same standards of attention and courtesy as most of us do in the real work will be enough. More detail given in the following items.

2. Keep high-traffic areas clear

Remember rule #1. Depending on the size of your gym, it may be very crowded during this time of year. That means there are a lot of people moving around, which means it’s very easy to get in someone’s way. The best rule of thumb here is never be stationary around high-traffic areas: the water fountain, a weight rack, equipment storage areas, a walkway, etc. If you need to send a text, adjust your music, or anything else, go near a wall or any other area away from people/equipment.

Whatever you do, do not do your free weight exercises in front of the weight rack. This is one of the most annoying and selfish things you can do in a gym. You’re not only cutting off access to people who are wanting to start an exercise, you’re also keeping those who are finished with weights from being able to rack them. Always go to an open area or at least a few steps back from the rack before starting.

3. Before starting a new exercise, check if someone is already using the equipment. If so, ask if they’re OK with you working in.

Remember rule #1. As soon as you arrive, it would be a good idea to already have your first exercise(s) in mind so you can scope needed equipment as you’re hanging up your jacket, getting a drink, or stretching. If nobody uses it for a minute or two, you’re probably clear. If someone is using it, you can decide to use a different piece of equipment or ask them if you can “work in” (alternate sets). If they’re OK with that, note the position/weight of the equipment and return it to that when you’re finished with each set. They were there first and are doing you the favor, so don’t make them be the one who has to reconfigure the machine before each set.

4. If someone can tell you were on the machine, clean it. If not, you don’t have to.

Hard and fast rule: if you’re sweating enough that you can see perspiration on the equipment after you’re done, clean it with whatever materials the gym provides. However, you’ll probably see a rule on the wall somewhere that states you need to clean every piece of equipment after every use. That is rarely followed by gym regulars. Add the fact that during the busiest time of the year, someone is probably waiting on that equipment, and wiping everything down just doesn’t make sense. But, again, if you’re sweating, clean it.

There are exceptions here, and instead of listing them all individually, I’ll just say: textured metal grips. Smooth metal grips for heart rate checking on cardio machines? Clean them. Rubberized grips on weight machines? Sure, if there’s enough sweat that you can see it. Textured metal grips on dumbbells and bars? Don’t worry about it.

5. Rack your weights correctly any time you’re not actively using them

This seems like a small thing, but it isn’t. Many gyms only have one or maybe two sets of dumbbells for each weight level, so if you put those 30s on the floor next to your bench between sets, that means nobody else gets to use them while you’re just sitting there. This is the busiest time of the year, so be courteous to your fellow gymgoers by putting all free weights back on the rack between sets.

Also: put them back in the correct place. For dumbbells, it’s pretty easy to figure out: they normally go lightest to heaviest in 5-pound increments. Plates racks may have a number on the end of the pegs letting you know which size goes on each.

6. If you’re sitting down with weight, don’t get up until you have a clear path to the rack.

Remember rule #1. After knocking out the last rep of your set, it can feel natural to immediately stand up so you can rack your weights. However, when the gym is busy, there may be people standing in from of it doing exercises (jerks) or picking up weights. Depending on your grip strength and the weight you’re carrying, you could risk them slipping out of your hand if you have to wait. So finish, scope out where everyone is, and start walking over once you have a clear path.

Here’s my personal priority list for who has right of way around the weight rack:

1. Anyone who looks like they might be struggling to hold the weights they need to rack
2. The person holding the most weight to rack
3. Anyone else who needs to rack weights
4. Anyone going to the rack to pick up weights

7. Watch for exercises to steal

You can do a lot of research on what exercises to do before leaving home, but the reality is the vast majority of people don’t remember one until they do it at least once (kinesthetic learning!). Let loose in a gym, most people will stick to the machines or do the most common free weight exercises (bench press, bicep curls, shoulder press, leg extensions, etc.). One of most useful source for exercises is the gym itself. While you’re doing your work, keep an eye out for people doing anything that looks useful (remember rule #1) and try it out while you’re there. I’ve integrated several great exercises into my routine after seeing someone else do them.

8. If you’re confused, ask.

Most machines are straightforward, and free weights are pretty simple, but there will still be situations that will cause you to furrow your brow. If it’s something like how a machine works or how to adjust something simple, feel free to grab someone who looks like a regular (you’ve been paying attention, right?). There are some jerks who will be annoyed that anyone dares to interrupt their workout zen, but I’ve only encountered a handful of those in my life. The huge majority of gym people are more than happy to help out.

If you need someone to check your form or do something else that could incur liability, find a trainer or counter person for the actual gym. They’re trained/insured and know what they’re talking about. Don’t feel bad to flagging them down; it’s literally their job. They will definitely try to sell you on a pack of personal training sessions, but if you’re new to this, it might be worth it for individual instruction on just how to use everything.

The gym can be a very intimidating place for newcomers, which sucks because it’s one more reason to stay home. But if you keep the above in mind and use common sense, you’ll quickly become comfortable there and be well on your way to sticking with it after the resolution rush.