Do's and Don'ts of Gym Etiquette

So you've joined a gym.

Congratulations! Joining a gym is the first step to truly taking charge of your personal physical fitness. I know it can be intimidating the first time you go to get your public workout in, but I'm here to calm your fears. Plus give you a few tips on how not to be "that guy" unintentionally.

Gym Do's

-DO wear appropriate clothing. I'm not saying you have to wear a sweatshirt and baggy pants; you should feel confident in yourself. But it doesn't matter if you're rocking a six pack or a beer belly--just don't show your stomach. Ladies, wear a supportive sports bra, and if you're concerned it might get a bit cold in there...thicker or looser shirts. Yoga pants are fine for all things fitness. And men, please wear a shirt. And underwear.

This shirt is always appropriate. (Someone get it for me?)

-DO wear the right shoes. I used to wear running sneakers with soft, high cushions in them to the gym, no matter what workout I was doing. One of my fellow weight lifters pointed out that if I were to wear flat shoes, I could have better contact with the ground and lift more; some guys even take their shoes off and just wear socks when deadlifting or squatting. Converses are great lifting shoes, and you can run in them, too. I currently wear flat Pumas to the gym.

-DO bring a water bottle. It's so annoying having to get up and run to the water fountain every 5 minutes. Bring a nice cold water bottle, preferably one that doesn't spill in case it falls over. Hydration is super important!!

-DO bring a towel. Not only because you're going to get sweaty, and it's good for wiping yourself and your bench down when you're done using it, but to claim your spot in a crowded gym. If you need to refill your water bottle or go get another weight in the middle of using a piece of equipment, put your towel on it so people know it's being used and they won't steal it away from you.

Don't they just make you want to lift heavy things?

-DO listen to music. It pumps you up, plus you won't be distracted by other gym goers who tend to get chatty if you don't have earbuds in (if you DO want to gain a friend, then by all means! That's just not my thing. My workout is MY time). My station? Pandora Classic Rock.

-DO ask questions if you're unsure of how a machine works or a move is performed. Everyone started somewhere, and the only way to learn is to ask questions (and to read my blog, of course). The staff and trainers are there specifically to help you out. Use them!

-DO put the weights back where and how you found them when you're done. No, not everyone warms up a squat with 135 lbs, GymBro. If I had a nickel for every time I had to begrudgingly put someone else's weights back in the proper place, I could buy my own gym and banish all those who don't put their weights back or curl in the squat rack.

Speaking of which...

On to the Don'ts!

If you learn one thing today, let it be this.

-DON'T CURL IN THE SQUAT RACK. Seriously. You don't need that rest for your precious 65 pounds. There's the GROUND for that. Don't be that guy. Ever. There is literally no excuse.

-DON'T talk to people when they're in the middle of their set. Some people are carrying twice or even three times their weight on their shoulders, literally. It takes a lot of focus, and they could seriously get injured if you distract them. If you want to ask a seasoned gym-goer a question, wait until they've put down the weights and are obviously resting. Then go ahead! People love to pass on their wisdom. Just don't take up too much of their time.

-DON'T hog a bunch of machines or weights at one time. I understand the whole "circuit training" thing, and yes, at times, this is a viable option. But not when you're at the gym at peak hours. If you haven't used the equipment in the past 6 minutes, and you're not standing by it resting, it's fair game. Tough noogies on you.

-DON'T give unsolicited advice unless injury is definitely going to happen, and soon. You don't know their situation. Maybe quarter squats are all they can do right now. Maybe they are doing some famous Swiss version of barbell rows that you don't know about. To save everyone some unnecessary embarrassment, keep your comments to yourself.

YAY GYM OMG LIFTING YAY!

All in all, everyone at the gym just wants to mind their own business and get their workout in so they can go eat a bunch of chicken and watch Diners, Drive-Ins and Dives (No? Just me?). Don't worry about anyone else looking at you or "judging", because the fact is, they're not. Everyone is too wrapped up in their own world to even notice what others around them are doing.


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