PSA... Some Do's and Don'ts In the Gym
Hey MidStrongers,
PSA... here are some helpful (we hope!) pointers about gym etiquette that we thought would be helpful as we roll into the new year.
Shoes - whatever gym you train at, somebody has to clean those floors. Especially with winter weather, it's a continual battle. Be mindful of what you're tracking into the gym. At MidStrong, we REALLY appreciate our members who bring in their workout shoes and change into them when they arrive! That "somebody" who cleans the floors is usually the owner or staff.
Good rule of thumb... if you'd be comfortable wearing those shoes in your living room and putting your feet up on the ottoman, then they might be clean enough to wear in the gym.
Schmootz - NOBODY wants to sit, lie down, or in any way touch your sweat or other bodily schmootz. Wipe it down. After. Every. Set.
Pro tip - carry a towel around with you and USE it.
Germs - if you're not feeling well, stay home. Wash your hands before your workout, or use sanitizer. Do that several times throughout your workout. And afterward.
Mindset recommendation - assume somebody at the gym is contagious with some sorta bug and protect yourself accordingly. Doing so will actually help everyone else in the event that the contagious one is you.
Racks - while it can be a pain to carry heavy weights away from the DB/KB racks, try to find a spot that's not right in front of them. It's likely that someone will need a set of DBs but can't get to them because you're getting your pump directly in front of the rack.
Pro tip - set up camp in a spot away from the racks and shuttle your DBs to and from as you need them.
Changing Plates - when multiple racks or benches are in use side by side, hold off on switching out your plates while the lifter next to you is actively working. You'll usually only need to wait a few seconds until they finish their set, and then you can get in there to do your thing.
Safety first - this is primarily a safety thing to protect each party, but it's also a courtesy thing not to distract a lifter when they're under/over a bar.
The Workout Explanation - your coach has carefully composed a totally kickass workout for you and her group. As she gathers the squad together to explain how it will work, she needs your attention so she only has to explain it once. Please hold off on your sidebar conversation with other members while she has the floor. It's a simple courtesy, and she is SUPER grateful for members who give them her full attention and listen.
Suggestion - please do ask ALL the questions you need to so that you completely understand how the workout is meant to be done.
Music - nothing elicits more feedback than music selection. It's a CERTAINTY that a song will pop up on the playlist that you don't like. Cool thing about modern music is that they don't write songs like "American Pie" anymore, and you'll only have to endure 2-3 minutes of whatever song you dislike. Hang in there. And if it's an entire playlist genre that you despise, this would represent a great opportunity to practice the Stoic principle of focusing on what matters and filtering out what doesn't.
Mindset reset - your training and level of effort matter. What's playing in the background is extraneous.
No-shows - at gyms where you sign up for classes, like MidStrong, please let your coach know if you can't make it. Many times you can do this through whatever app or tech platform the gym uses. But a simple text works great too.
Pointer - assume that somebody is expecting you, and you may have taken a spot someone else could've taken.
Newbs - you were one once. There are always loads of them in the gyms in January. Be welcoming, patient, and kind.
Professional counsel - offer to help with basic stuff, but unless you're a certified trainer or coach, we recommend holding off on offering unsolicited coaching advice
Bicep Curls - ALWAYS kiss the guns with every rep! Doing so has been shown to increase muscle hypertrophy by 21%. Science. 🙂
OK, so now you're well equipped with expert do's and dont's, get your butt in the gym and make it a great workout!
Work it. Live it. Keep it.
MidStrong is for life.