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The gym can be a scary place, sometimes feeling more like an untamed jungle rather than a place people come together to do fitness. There’s treadmills, ellipticals, barbells, dumbbells, and machines all ready to be used once the membership fee is paid. It can be extremely intimidating for a newbie let alone a seasoned fitness enthusiast. Not only are there tons of different ways to work out but it feels like there almost as many rules, both official and unofficial. It can be a little overwhelming. Though many of the rules are posted by the gym for everyone to follow there are unofficial rules which can get you penalized by the other patrons.
For those who decide to take a moment to Google “gym rules” or “gym etiquette,” the results can be dizzying. Men’s Journal, for example, had a list of 5 rules while Nerd Fitness had 29 rules and Muscle and Strength had 50. How are we supposed to remember them all? Well, I’m here to help. The gym is scary enough without having to remember a million different Gym Rat rules. Let’s get started:
Follow the Rules at the Gym: I pulled this straight from the Nerd Fitness article on gym etiquette, I linked to above, but I think it’s an important place to start. While many gyms have similar rules, there will be differences. There may even be different rules within a particular gym chain depending on size and the type of equipment. Understanding what should or shouldn’t be done at a particular gym location is important. It doesn’t matter whether or not we feel the rules are “dumb,” to train there, the rules must be followed.
Clean Up: This might sound basic and simple but sadly some gross people attend gyms. When it comes to cleaning up first we need to ensure all the equipment we use is put away when we are finished. This includes barbell weights, dumbbells, medicine balls, kettlebells, etc. This is not our home where we can leave things all over the place. When we’re are done with the equipment, put it back. Forgetting this rule will definitely get garner some angry looks.
Second, it’s important to wipe down the equipment when we’re finished. This includes the benches, machines, and the cardio equipment. I know it can feel badass to be dripping in sweat after a tough workout, but I promise no one else wants our nastiness on them. Not only will many gyms provide towels for free for those who forget one but they usually have Lysol/disinfectant wipes around the gym for this express purpose. Gym owners generally try to keep their facilities clean but they need help to ensure germs don’t get passed around like a preschool.
Lastly, we should carry our workout shoes with us into the gym and not on your feet, especially in inclement weather. This helps ensure the nastiness outside doesn’t get dragged into the gym for everyone to share. Sure it might take an extra couple of minutes to change our shoes out but it is better for everyone in the long run.
Shut up and Train: A gym is a place for us to work out and training. Many people show up to get in, run through their routine, and get out. This isn’t a social club for them. They are here for business. What does this mean for us? It means we need to be respectful of those around us and not hinder their progress. It means get in, use a piece of equipment, and move on to our next exercise. Sure we can take a few moments in between sets, but not to pull out our phone to check the news or mess around on Facebook. And let’s keep the selfies to a minimum. Get in and get out.
This also means observe the time limit on the cardio machines, especially during prime time. Typically, there’s a 30-minute time limit which more than enough time for a decent workout. Get off when times up. You can always get back on when someone else is done or come back later. Be respectful of other gym goers who want to work out as well.
Don’t Hog Equipment: The gym is a first come, first serve kind of place. If a piece of equipment is being used we might have to wait (weight?) or work on something else. This goes for everyone. If we are using a piece of equipment they’ll need to wait for us.
This being said, there is a difference between using equipment and hogging it. Using equipment for exercises other than what they are intended for, like the squat rack for non-squat related exercises, is a big no-no. Use the equipment and move on. Equipment like the squat racks tends to be very popular with the serious members.
This also includes routines which require a variety of equipment like circuits or supersets. Trying to commandeer too many benches, dumbbells, and other gym pieces will the anger people around us, especially if the gym is crowded. If the gym happens to be slow with a handful of people, go nuts. More often than not, however, we’ll need to change up our routine.
Be Courteous to Each Other: This is one of the bigger sections but also one of the most important. What does be courteous mean exactly? It means a bunch of things. Don’t be creepy. (I’m looking at you, guys). There are people of all types in the gym and none of them want to be stared at. Focus on the workout and keep it moving. At the same time dress appropriately. Sure everyone has a different personality they want to show off at the gym but it should still be tasteful. This isn’t meant to single out men or women. I’ve seen crazy things from both genders. Shorts which were too short and shirts that aren’t covering anything. This also means clothes should be clean. We shouldn’t smell like we worked out before we make it through the gym doors.
Ensure those around us have enough space whenever possible. I know I don’t like strangers in my personal space when I’m working out and I know I’m not alone. Stay out of other people’s bubble. This goes for listening to music in the gym as well. We shouldn’t be listening to our own music without headphones and the volume set at a reasonable level. No one wants to listen to my workout mix of N’Sync, Taylor Swift, and Britney Spears, but me. Similarly, phone calls should be done away from the equipment and while on the exercise bike.
Lastly, unsolicited advice is an unfortunate part of going to the gym, and I’ve heard is even more prevalent with guys mansplaining to women. (I’m sorry ladies but men are dumb). The only reason we should give advice is if asked or if someone is about to do something dangerous. If neither things have occurred, then we don’t say anything. It’s called unsolicited for a reason. There are times a Gym Bro will feel the need to share their wisdom with us. Feel free to smile and nod then continue with what you were doing. If they start becoming harass-y report them to a gym employee. I love the line Staci, from the Nerd Fitness Team, gives: “I appreciate your input, but I’ve got to finish my workout now. I’m on a tight schedule.”
All of this advice comes down to following the Golden Rule. We may pay to use the gym but so does everyone else there. Similarly, the gym employees are there to maintain the place for us, not to be our maid. This isn’t our house. We don’t make the rules. We are a part of a micro-society of fitness goers so don’t be a jerk. This means we should treat the gym better than we would want a guest staying at our home.
Is everyone going to follow the rules? No, but this doesn’t mean we shouldn’t do better. I know the gym can be a scary place but it can be a little less scary when we know what to expect. Mistakes will happen but we will learn from them and do better next time. We’ve got this. Now go out there and get some fitness.