Gym 101: Everything You Need to Know On Day One
To a total newbie, the gym can be an intimidating place. There are menacing machines, daunting weights, svelte lycra-clad runners on treadmills and mean muggin’ bodybuilders. It’s easy to take one step out of the locker room and do a 180. You don’t have to be afraid, though. All you need is a little bit of simple gym etiquette as a primer and you’ll feel comfortable in no time. Here’s everything you need to know about how to make it in the gym from day one.
Don’t Be The Smelly Guy
If you’ve ever been in a gym, you know the smelly guy. He might be a great dude and he’s really working his hardest in the gym, but heaven help you if you end up on the stair climber next to him. You don’t want to be this guy and avoiding it is simple. It just takes a little bit of basic hygiene and preparation to keep you smelling fresh and making friends in the gym. “It sounds funny to shower before you workout,” says Nerd Fitness. If you’re feeling a little not-so-fresh before you plan to hit the gym, take a second and rinse off. Your gym buddy will be grateful you did.
In the same vein, don’t wear the same gym shorts for a week straight. You’ve got to clean your workout clothes, if not for the olfactory senses of those around you, for your own sanitation. “Gym shorts might be able to go for two workouts in a row,” says Nerd Fitness, “but shirts that have probably soaked up some armpit sweat should go straight from the gym to the hamper.” Wash your shorts. Wash your t shirts. Wash yourself.
Wipe Down Your Equipment (And Put It Away!)
If there’s anything more disgusting than smelling like the inside of a high school gym bag, it’s leaving a machine covered in your sweat without wiping it down. You’ve got to wipe your weights, benches, machines and mats down when you’re done with them. “Wiping the equipment off is a sanitary matter,” says BodyBuilding.com “Nobody wants to lay on a bench coated in the sweat from who knows what kind of slob.” Grabbing a towel or a wipe when you’re done with your set should become automatic. “It takes very little time to clean up and can be part of a cool down to any routine.” There’s no excuse not to just do it.
If you’re using weights, make sure you put them back where you found them when you’re done, too. BodyBuilding.com says it best: “If you’re strong enough to load the bar, you’re strong enough to unload it.” Don’t leave your mess for someone else to clean up or trip over. Take a few seconds between exercises to put your weight away. If you don’t know where they go, ask someone on the staff. Don’t just throw them up on the rack, either. Put them back in some kind of order. And don’t drop them. Seriously. Put them down gently.
Keep Your Eyes Up And Your Ears Open
The best gym advice you can get is to always, always be cognizant of your surroundings. Make sure you’re giving people enough space when you’re working out near them, especially in the free weight area. “If someone picks up a pair of dumbbells, just give them space to the front and side,” Nerd Fitness advises. “With practice, you’ll start to anticipate what exercise they might do, and where their arms (and the dumbbells) will be.” If you’re maneuvering around someone doing an exercise, give them enough room to work safely.
Make sure you’re not in anyone’s way when they’re trying to watch themselves in the mirror, too. The big mirrored wall of the weight room isn’t just for admiring your muscles. It’s for examining your form to make sure your exercises are safe and effective. “Leave the lip gloss application, ab adoration and smizing for the boudoir,” says Greatist. “Gym mirrors are there for form and safety, so avoid crossing in front of Mr. Military Press mid-set.”
Stay Safe No Matter What
The No. 1 rule of going to the gym is to be safe. Above all else, be safe. With every step you take, every weight you lift and every person you need to navigate around, be safe.
This advice applies particularly to lifting. When you’re just starting out, the temptation to pile on as much weight as you can handle to boost your ego is real. Resist. You could seriously injure yourself (and look stupid in the process). “Don’t lift weights that are too heavy for you,” advises BodyBuilding.com. “If you don’t know how much you can lift, always try to make a conservative guess: don’t overestimate. Start low and work your way up.”
By being conservative in your weight lifting, you’re going to protect yourself, protect your spotter and protect the equipment from breaking. “Make sure you aren’t dropping or slamming weights down unnecessarily,” says BodyBuilding.com “Not only is this annoying, can cause damage to the weight room and the weights, but it is also unsafe.”
Be Decent
Here’s the takeaway: the only real thing you need to know about going to the gym (aside from keeping safety in the forefront of your mind at all times) is how to be a decent person. All of the rules laid out for you above are simple guidelines outlining how to turn your common courtesy into gym etiquette. Be kind to the folks working out alongside you, be conscientious of where you are and what you’re doing and think about the person who might be using the equipment after you. If you follow the kindergarten golden rule, you’ll have no problem integrating yourself into the culture of your gym.
You need to be decent to yourself while you’re working out as well – especially when you’re just starting out. Don’t get down on yourself if you need to ask for help using a machine, or if you need to introduce yourself to a stranger to ask for a spot. Don’t be intimidated by the people who look like they own the place. Do your best and learn something new each time you’re in the gym and pretty soon people will be asking you for advice.
And get off your phone.
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