Gym Etiquette

I remember walking into a gym for the first time, looking around, wondering where do I go, what equipment do I use, who do I talk to. Below I have comprised a list from my own experiences of the top 10 tips for good gym etiquette.

1. RESPECT GYM RULES

Each gym has its own community, style and approach to how things are run. There may be signage around displaying their rules or ask one of the staff. These rules often refer to if they will allow:

  • Lifting Chalk

  • Shoes on at all times or can take off for main lifts

  • Dropping weights if necessary

2. EGO AT THE DOOR

Secondly, leaving your ego at the door, a big one for myself included that I have learnt the hard ways over the years. I have pushed beyond my lifting capabilities a few times over the years. One such time was when I was eager to squat a new maximum weight. I was really feeling it that day, had warmed up, had a training partner and was feeling strong. After a few warming sets, I stacked 150kg on the bar ready for a squat. I knew at 130kg and 140kg that my back was feeling a little off but went to 150kg anyway. With myself hyped up and my partner behind me, good beats playing in the gym, I squatted 150kg to depth and without my partner assisting, finished the lift. HOWEVER, at the bottom of the lift something went wrong and I felt my back ‘go’ for lack of a better term. I completed the lift but had done something to my back and ended up giving me grief for the next 3 months seriously and then hindering training for another 3 months after that. Moral of the story, leave your ego at the door. Proper technique and keeping all your limbs intact is much more important than feeding your ego and lifting a ridiculous weight.

3. YELLING

There is a time and a place for loud yelling. If you feel the need to yell louder than myself when I see a huntsman above my door, please don’t. I am not talking about grunting or even hyping yourself up every now and then, I mean at the end of a set or every rep you yell out as if you are dying in pain.

There is a time and a place for it and some gym environments will have that atmosphere and encourage it but for the vast majority it isn’t necessary.

4. PHONE

Phone usage is all sweet it just depends on why you are going on it and for how long.

Ok:

  • Filming set to send to coach/view technique

  • Checking your program

  • Calling/Texting emergency phone call between sets

  • Putting music on


Not Ok:

  • Any usage while on a machine/bench while not in rest periods or for longer than a few minutes

Your phone can be a useful tool to check your program, put music on or film technique but it will not get you results in the gym. That comes down to you putting in the hard work.

5. TALKING TO OTHERS

If you are the talkative type, whether with a friend or with other members of the gym. Time your rest periods and have a quick chat between sets or save the chat for after your workout.

If you are training at the gym, I recommend training with no more than 1 other person. The reason for this is that with 2 or more, the rest periods become too long. If it is a group class, train with as many people as the class allows.

6. TOWEL

We have all gotten to a machine only to see someone’s butt print sweated onto the seat. Gyms can be breeding grounds for all kinds of nasties. Bring a towel to protect yourself and others.

7. HOLDING A BENCH

If you are training on a piece of equipment by all means leave your towel on it while you rest before completing another set. However, if you are going to the toilet, going for a walk around the block and filling up your drink bottle, bring your towel with you so other people can use the equipment.

8. WORK IN WITH OTHERS

If the gym is busy and equipment is limited, you can approach someone and ask to work in with them. This means completing your set during their rest period. The same goes if someone asks to work in with you, be understanding and allow them to.

9. PERSONAL HYGIENE

Put on some antiperspirant deodorant and some clean clothes before you train. I have been guilty of being a bit wiffy when training at times due to sweating a lot but, put some deodorant and a fresh top in your bag and problem solved. No one wants to train next to the person who you have to hold your breath for. One more thing to add to hygiene, something easy I do is to wash my hands before and after gym.

10. PUT YOUR WEIGHTS AWAY

Last but not least, the unwritten rule of gyms. Once you have finished using your weights, machine or equipment, return it to its starting state. The only exception is if someone approaches you after your set and asks you to leave the weights on for them. Nothing more to be said. I understand it happens sometimes, you are so focussed on your next exercise or set but do your best to be mindful of others around you.

To sum up the top 10 gym etiquette tips very quickly;

Simply rock up the gym

  • With a towel and deodorant

  • Only use the equipment you need and move on once you are finished

  • Don’t lift more than you are physically able and do not yell excessively loud in the process

  • By all means go on your phone if it is absolutely necessary but best case scenario, leave it in your bag so you can focus on smashing out a solid workout

Gavin Lock