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Summary
On episode 113 of 40+ Fitness, Coach Allan breaks down gym etiquette for anyone who finds the gym intimidating, whether they're brand new or have been going for years.
He covers general courtesy, cardio machine manners, and the different unwritten rules for machines versus free weights, explaining not just what the rules are but why they exist.
His overall point: knowing these rules lets you use the gym as a tool for your health without worrying about what you can and can't do, while also being a good gym citizen for everyone else sharing the space.
Links
- https://40plusfitness.com
Key Takeaways
- Treat the gym as shared, rented space. Everyone in the gym has effectively rented the same equipment, so avoid crowding someone's workout area or blocking the mirror they're using to check their form.
- Don't stare, even if you don't think you are. Repeated glances make people uncomfortable. Most people are at the gym to get a workout done, not to be watched, so keep an eye out without lingering.
- Wear appropriate gym attire. Sweat-wicking, non-baggy clothing fits most gyms' norms. Some gyms restrict things like sleeveless shirts, so it's worth calling ahead or checking a gym's website before you show up in the wrong outfit.
- Offer or ask for a spot on heavy lifts. On exercises like the bench press without a safety cage, spotting is normal gym behavior. Be honest if a weight is beyond what you can safely control, and suggest a second spotter instead of pretending you can help.
- Cardio machine courtesy means spacing out, sharing during busy times, and wiping down after. Spread out rather than crowding the machine next to someone, be mindful of time limits when it's busy, and always wipe the machine down, ideally before and after during cold and flu season.
- On weight machines, you're only “renting” it while you're actually using it. Don't sit on your phone between sets while others wait. Letting someone work in between your sets is easy since most machines just need a pin moved, so do it when you reasonably can.
- Inspect equipment before you use it. Frayed cables or cracked weights are safety hazards. If you spot a problem, report it to gym staff rather than ignoring it or working around it.
- With free weights, use the right rack for the right lift and always re-rack your weights. Squat racks and power racks are for squats, deadlifts, and heavy presses, not curls. Weights belong back in their sequential spot on the rack, and should only be dropped if they're specifically designed for it.
- Skip the gym if you're sick. Spreading germs on shared equipment isn't worth it. Allan offers simple at-home bodyweight workouts as an alternative until you're back on your feet.
“Control the weight you're moving, and move the weight you can control.”
Coach Allan