True barbell training is an apprenticeship. There is a lot of subtleties that may not be immediately obvious between a seasoned lifter and someone new to the game. The longer you are around legitimate strength training gyms and lifters, the more you will begin to recognize these differences. As you endeavor to begin pursuing your strength training goals, you will more than likely find yourself in a public gym of some sort. You may find yourself intimidated by all the meatheads training in the free weight area, making you feel like you just don’t fit in. Some people are so intimidated or turned off that they resign themselves to sticking to the treadmills, ellipticals and a few machines and just avoiding the free weight area altogether. But I’m telling you to go right into the belly of the beast! Here’s 10 rules to know as you learn how to navigate this new environment while avoiding the common pitfalls that can make your time at the gym unfortunately awkward.
Gym Tips for Beginners
The gym is like many institutions – it is full of unwritten rules and customs that the newbie is totally unaware of until they have broken one of these rules. Then it is hell to pay. One thing to be aware of is there will always be a couple of lifters present in about any gym who treat their training like it’s a job. The better a gym is, the more of these types of lifters there will be. So don’t be a chatty Cathy. Recognize these people are goal-oriented and are there to get a job done. They’re not trying to be mean; they’re just serious about what they are doing. You don’t have to be super serious to get along – just don’t get in the way. This means you should let people stay in their zone with their headphones in and their eyes down. Skip the “Hi, how ya doin’?” and other banal chit chat. In time, these same people will warm up to you when they realize they can say hello or engage in small talk without getting trapped in long-winded conversation that breaks up their training.
Second, put your weights back when you’re done. A barbell with weights loaded on it is a sign someone will be back to use it. If you finish your last set, just strip the bar before moving on. No one wants to wait unnecessarily to use equipment only to find out after politely waiting for ten minutes that you were never coming back. Don’t make other people clean up after you.
Third, if you sweat profusely, bring a towel. If it’s really bad, make it a full-size bath towel and wipe your sweat up when you are done. It’s a gym, and people will be (should be) sweating. Just be respectful and wipe up your puddles when you are done with the equipment.
Fourth, use deodorant. If you have a physical job and end up smelling like a bear and go to the gym after work, it may be appropriate to shower before lifting. When in doubt, save yourself some embarrassment and shower first. I’ve been in gyms where there is a notoriously stinky guy or girl. This is awkward. Self-awareness, people.
Fifth, If you use chalk (and you should), don’t waste it or make a mess when using it. Chalk is always going to be at least a little messy, even when you’re being careful. If the gym supplies it, don’t make them regret doing so by leaving trails of it from the bucket where it is kept to the equipment you are using. Never under any circumstances cover your hands in chalk and then clap them into the air. Doing this is akin to announcing to the room “Look at me! I’m a dork, and amateur hour is about to begin!”
Sixth, do not stand directly in front of the dumbbell rack while lifting. Take your dumbbells and step back far enough so that whoever else is trying to go on lifting and living their own lives doesn’t have to wait until you are done before they can proceed. Be aware of your surroundings and be courteous to others.
Seventh, don’t take selfies. I think this is sound advice for about anytime, anywhere, but this is particularly annoying at the gym. Recording a video of yourself lifting is totally legit, since it’s a great way to evaluate your own technique. Posing for a selfie as you try to look tough or buff or whatever else you are trying to do is just plain weird. Stop making a spectacle of yourself. Stay on task, and get to work.
Eight, don’t brag to people about how much you can lift or how well you’re doing. If it’s to your friends, that’s one thing, but just to random acquaintances is another. When you are making progress, others will notice – I promise. Strength training and weightlifting are about becoming better than you were yesterday, last week or last year. When you show up to the gym consistently over time and put in the work, you will gain the respect of your peers, but most importantly, you will have self-respect. Don’t brag on your numbers – no one cares, and it just makes you look arrogant and self-centered. Strength training is about the journey.
Ninth, if someone asks you to spot them on a lift, be honest if you do not know what they expect you to do or if you don’t think you can do so adequately. There’s no shame in that. It’s better to be honest about your limitations than for both of you to end up injured or worse. If a guy asks you to spot him on the bench press as he’s getting ready to do 495 lbs., don’t agree if you’re not confident you can help him if he needs it. Also learn the basics of how to spot someone. This topic is an article all its own, but suffice it to say here that this is worth learning about. When lifters are spotting each other, their lives are quite literally in each other’s hands. Take it seriously or get out of the way.
Finally, number 10, do not do barbell curls in the squat rack. The squat rack is for big lifts that require lots of weight that can’t be done anywhere else in the gym. Curls can be done absolutely anywhere, though. So don’t occupy precious real estate doing an accessory exercise that could be done absolutely anywhere else.
Gym Etiquette in NC
In closing, this is by no means an exhaustive list. But I think you get the point. Good gym etiquette is like any other etiquette – for the most part, it comes down to having manners and being considerate to the people around you. Review this list a time or two, and then go confidently into the gym and start training. Be humble and willing to learn from others, whether they’re seasoned lifters or brand new. Everyone has something they can contribute to your journey. Recognize that strength training is an apprenticeship, and the more you can learn from others, the farther you’ll progress. This is a great community you’ve entered into of some of the realest people you’ll ever meet. Be patient and observe your environment before making assumptions. If you do break one of these rules and you get called out, don’t sweat it. Nobody is perfect – just own the mistake, apologize if necessary, and move on. Chalk it up and learn from it. The fewer of these rules you break, the less friction you’ll experience and the better time you are likely to have. Good luck.