Going to the gym for the first time is intimidating.
But it doesn’t have to be.
Here is your guide to gym etiquette so you can step into the gym with confidence:
But it doesn’t have to be.
Here is your guide to gym etiquette so you can step into the gym with confidence:
➔ You belong in the gym
Before we get to it, understand this:
You have as much right to the gym as anyone else.
It doesn’t matter how much muscle you have or how much you can squat.
You are just as entitled to be there as the pro bodybuilder.
Let's get into it 👇
Before we get to it, understand this:
You have as much right to the gym as anyone else.
It doesn’t matter how much muscle you have or how much you can squat.
You are just as entitled to be there as the pro bodybuilder.
Let's get into it 👇
○ Clean up your sh!t
The first rule of gym etiquette is to always clean up your stuff!
• Put your dumbbells and weights back in the proper place
• Wipe down your bench/equipment of sweat
There is nothing worse than a gym with weights all over the place.
The first rule of gym etiquette is to always clean up your stuff!
• Put your dumbbells and weights back in the proper place
• Wipe down your bench/equipment of sweat
There is nothing worse than a gym with weights all over the place.
○ Asking “How many sets"
If someone is using something you would like to use, it is fair game to politely ask them how much longer they have.
Just don’t act frustrated if they say, “4 more sets.”
IF you're using a similar weight, you can ask to "work in" (where you share).
If someone is using something you would like to use, it is fair game to politely ask them how much longer they have.
Just don’t act frustrated if they say, “4 more sets.”
IF you're using a similar weight, you can ask to "work in" (where you share).
○ Never Interrupt
If you want to ask how many sets are left, always approach them during a rest break.
Never, EVER talk to them while they are doing a lift, and don’t approach them if they look like they are about to start a lift.
Approach while they are fully in rest mode.
If you want to ask how many sets are left, always approach them during a rest break.
Never, EVER talk to them while they are doing a lift, and don’t approach them if they look like they are about to start a lift.
Approach while they are fully in rest mode.
○ Give Space
Give as much space as possible to people lifting.
Do not walk closely by someone as they lift.
This is ESPECIALLY important for bench and squat.
If someone is squatting, do not grab a plate off the rack they’re squatting at until they’re done the set.
Give as much space as possible to people lifting.
Do not walk closely by someone as they lift.
This is ESPECIALLY important for bench and squat.
If someone is squatting, do not grab a plate off the rack they’re squatting at until they’re done the set.
○ Understand Peak Hours
Peak hours vary from gym to gym, but in general, peak hours are from 3:30 pm - 7:00 pm, Monday - Friday.
Proper gym etiquette is different in peak hours from quiet times...
Peak hours vary from gym to gym, but in general, peak hours are from 3:30 pm - 7:00 pm, Monday - Friday.
Proper gym etiquette is different in peak hours from quiet times...
If you go to the gym at 1 pm and it’s empty, you could set up a circuit with 3 different machines.
This is rude if you do it during peak hours when the gym is at capacity.
Use your judgment.
If it's a quiet day, do your circuit.
But don't hog 3 machines during peak hours.
This is rude if you do it during peak hours when the gym is at capacity.
Use your judgment.
If it's a quiet day, do your circuit.
But don't hog 3 machines during peak hours.
○ Always let someone work in if possible
If someone asks to work in with you, and it won’t interfere with your training, let them.
For example, you could be doing cable chest flys, and they may want to use one side to do Tricep pushdowns during your rest breaks.
If someone asks to work in with you, and it won’t interfere with your training, let them.
For example, you could be doing cable chest flys, and they may want to use one side to do Tricep pushdowns during your rest breaks.
If you want to be a good vibe in the gym, let someone work in with you as long as they're not a creep and it won't interfere with your training.
○ Filming
It is fair game to film your lifts in the gym.
I require my clients to film their lifts so I can correct their form.
However, you can’t be a Grumpy Gus if someone walks in front of the camera.
This will happen - it’s a public gym.
It is fair game to film your lifts in the gym.
I require my clients to film their lifts so I can correct their form.
However, you can’t be a Grumpy Gus if someone walks in front of the camera.
This will happen - it’s a public gym.
○ Understand the hierarchy of equipment
Not all gym real estate is created equal.
Some is high-value.
For example, the bench press and the squat racks are high-value gym real estate.
You have every right to use them - but use them for the right purpose.
Not all gym real estate is created equal.
Some is high-value.
For example, the bench press and the squat racks are high-value gym real estate.
You have every right to use them - but use them for the right purpose.
There is nothing worse than waiting for a squat rack because someone is doing bicep curls...
The bench press is for Benching.
The racks are for:
- Squats
- Overhead Presses
- Romanian Deadlifts
Do not be that person doing curls in the squat rack.
You will be judged.
Hard.
The bench press is for Benching.
The racks are for:
- Squats
- Overhead Presses
- Romanian Deadlifts
Do not be that person doing curls in the squat rack.
You will be judged.
Hard.
○ Don’t Dilly Dally
If it’s peak hours, and you’re on a machine, take your appropriate rest breaks (3 -5 minutes)
But don’t take a 10-minute rest break because you just ran into a friend, and you’re catching up.
If that happens, leave the equipment and then chat.
If it’s peak hours, and you’re on a machine, take your appropriate rest breaks (3 -5 minutes)
But don’t take a 10-minute rest break because you just ran into a friend, and you’re catching up.
If that happens, leave the equipment and then chat.
TL;DR
The ultimate guide to gym etiquette:
- Use equipment for its intended use
- Understand peak hours
- Clean up after yourself
- You can film yourself
- Give people space
- Let people work in
- Don't Dilly Dally
- Never interrupt
- Be polite
The ultimate guide to gym etiquette:
- Use equipment for its intended use
- Understand peak hours
- Clean up after yourself
- You can film yourself
- Give people space
- Let people work in
- Don't Dilly Dally
- Never interrupt
- Be polite
Thanks for reading!
If you got value from this thread, 2 quick favors:
1. Follow me @thecolinmatson for insights on health, mindset, and peak performance
2. RT the tweet below to share it with your audience!
If you got value from this thread, 2 quick favors:
1. Follow me @thecolinmatson for insights on health, mindset, and peak performance
2. RT the tweet below to share it with your audience!
I wrote a training program for you to get in amazing shape with less than 3 hours per week in the gym.
Pick it up while it's still free!
colinmatson.substack.com
Pick it up while it's still free!
colinmatson.substack.com
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