What new and returning members need to know

By Natasha Vani, MSc., ATCP and
Michael Carrera, MSc.

The cold weather is here and New Year’s resolutions are about to begin. More people will join gyms and health clubs in January than at any other time of year. With this in mind, it’s a good time to go over some of the basic rules of gym etiquette!

Sweat and germs
One word: towels. Some gyms provide towel service and others don’t. If yours doesn’t, ALWAYS bring a towel with you. There is nothing worse than lying on a bench with the previous user’s sweat all over it. Towels help you keep your sweat to yourself, and they help you avoid the sweat of others. Most gyms have cleaning supplies located in the cardio area to wipe down your machine—use them!

B.O. no nos
Most gyms are crammed full of people who are exercising intensely, breathing harder and sweating profusely with no natural air supply to whisk it all away. Do everyone a favor—wear deodorant (most gyms even supply this), avoid bad breath and if your stomach isn’t feeling well, don’t situate yourself in the absolute middle of all cardio machines.

Mirrors
There are two things to know about mirrors. Firstly, mirrors are everywhere and no, you will not appear vain by looking into them. Mirrors are there to help make sure you are using proper technique, so unless you are pressed up against one fixing your hair or checking yourself out, don’t be afraid to use them. Secondly, respect others who are also using them and try to avoid walking in front as they are performing their set.

Grunting
Not necessary and not cool. If you are lifting heavy weights, focus on proper breathing; you should be exhaling as you contract the muscles and if you do so loudly, that’s fine, but no grunting or screaming.

Weights
Are you done with them? Then put them away! Sometimes the racks are full and disorganized so you can’t place your weights in their proper spot, but you can at least place them somewhere on the rack or on the floor in front of where they should go. Leaving them in the middle of the room is a tripping hazard and leaves others uncertain if they are being used.

Dropping weights
As with screaming and grunting, just don’t. Weights make a loud noise when dropped, which can throw others off their workouts. And let’s be honest, if you can’t bend down and place them on the ground, maybe they are too heavy for you.

Hogging the equipment
Let others work in with you between sets—you should be taking a quick rest anyway. And (my favorite situation) do not leave your towel on the machine and walk away to take an extended water break. You do not own the equipment and remember, everyone is on a schedule, not just you.

Spotting
There is nothing wrong with asking someone to spot you once or twice, but don’t expect them to help you for every exercise. On the flip side, if you see someone who is clearly lifting too much weight (this may become apparent when the barbell lands on his chest or when his face turns blue) please, give him a hand.

Cardio times
Most gyms usually set a 30-minute time limit to the cardio machines. If your gym is not busy, go nuts and stay on that machine as long as you like. But if people are waiting, respect the rules. If you really want to have a long, solid workout, avoid the gym during the busiest hours, like the 5:00 pm after-work rush.

Music
There’s absolutely no problem with music, but don’t have it blasting so loudly through your headphones that those around you can hear the noise. And please, no karaoke.

What to wear
No jeans, no ripped clothes and tank tops only if you use your towel. Don’t wear short shorts and remember, shoes are a must.

Water fountains
Water fountains are to drink from—not to spit in and not to throw your gum in. If you are filling up your massive water bottle, let the people behind you go first for a quick sip.

Cell phones
There is nothing more annoying than someone yapping on the phone and simply wasting space in the gym. If you are expecting a baby or some other kind of emergency, keep your phone on or put it on vibration mode. Others are trying to focus, so be considerate and remember why you are at the gym…to work out.

Advising others
Guys, do not assume you know more than the girls or more than someone who appears weaker than you. If you are going to help prevent an injury, go ahead, offer tips on proper technique. But unless you are asked, keep your advice to yourself.

Competing
When you compete with the person next to you, you look like a fool! It does not make you any stronger, it does not make you look any better and it doesn’t make your workout any more efficient. Do you really think lifting 20 lbs more than the guy next to you matters to anyone?

A word to the ladies
Women tend to cut each other up more than men. Let’s face it, ladies, if you are staring at another girl and ripping her apart you are more than likely just jealous of the way she looks. So, don’t stare with those evil eyes. Staring is rude and makes people feel uncomfortable. Focus on yourself, looking at her isn’t going to make you feel any better.

And lastly, a tip for the guys from all of us women: Don’t forget to work your legs!