With the newfound popularity of the fitness lifestyle, it has become more relevant than ever to revisit the fundamentals of fitness.
Here are a few helpful rules to live by to not only maximize your success in the gym, but tick off as few people as possible along the way.
1. DON’T WASTE TIME ON YOUR PHONE BETWEEN SETS
Anyone who spends a decent amount of time in a gym will soon come to the realization that many gym-goers spend most of their gym time on their phone.
Not only is using your phone during a gym a waste of time, it can be a major distraction. Immense focus is required to train with intensity. Only when a workout is intense will it have any sort of benefit.
2. DON’T GIVE SOMEONE UNSOLICITED ADVICE
It is highly frowned upon for an individual to give another gym-goer advice that is unsolicited. It can be a big distraction and may offend the person that is being given advice. Every fitness enthusiast has their own methods of training and will not be open minded to the opinions of others.
This is especially true if the person giving advice is in worse shape than the person he is giving advice to. To avoid any awkward encounters, don’t give someone advice unless they specifically ask you for advice.
3. DON’T USE A MAT OR A BENCH WITHOUT CLEANING IT FIRST
The mats and benches in the gym can be very dirty because many people use it daily. Many people sweat all over the mats and benches and do not wipe it down.
Thus, a lot of bacteria can remain on the bench. If you work out on a yoga mat or bench without wiping it first, the sweat and germs on the equipment will be transferred onto you.
4. DON’T LIFT WITHOUT WEIGHT COLLARS
Weight collars are a gym staple that can keep you safe when lifting with barbells. The weights attached to the sides of a barbell can fall off if you are not careful about it.
If one side falls off while the other side stays on, the entire barbell will dangerously move up and down like a see-saw, which can be very dangerous if someone is holding the weight or is benching under it. To avoid any terrible accidents, always utilize the weight collars that are available.
5. DON’T WALK CLOSE TO A PERSON WHO’S EXERCISING
It is important to mind your space when you are in a gym. Every person who is sharing the gym has their own personal space that you should not intrude. Not only is it annoying to the person who is working out, it can be dangerous if they are swinging around dumbbells or other equipment.
If the person using the equipment is immensely focused on their workout, they will not see things in their peripheral and may accidentally hit someone else if they walk too close to them.
6. DON’T GO TO THE GYM JUST TO HIT ON GIRLS/GUYS
Hitting on girls and guys in the gym is frowned upon because it is inappropriate for the location. People go to the gym to workout, not to be hit on in a creepy fashion. If hitting on girls and guys is what you want, hit the bars or clubs instead of your local gym.
7. DON’T BORROW EQUIPMENT WITHOUT ASKING
Borrowing equipment is okay only with permission from who is using it. If you borrow equipment without asking, the person will have their workout rudely interrupted which can be a major distraction.
8. DON’T SHOWER WITHOUT FLIPFLOPS
The gym showers are dirty and may have not been cleaned much throughout the day. Thus, it is imperative to have a pair of flipflops when showering to prevent your feet from contacting with bacteria and germs that may reside on the bottom of the shower floor.
9. DON’T TAKE YOUR SHIRT OFF IN THE MIDDLE OF THE GYM
Having appropriate attire is important in the gym. Taking your shirt off must remain in the locker room because it may offend other gym members. If you have your shirt off in the gym, you will distract other members from their workout and cause a disturbance.
10. DON’T STAY LONGER THAN YOU HAVE TO
It is important that you don’t stay in the gym longer than you have to. It is unproductive and can actually hinder your progress. If you are in the gym way too long, it is a sign that you are not training intensely enough.
To maximize your results, hit the gym hard, hitting all the exercises during a specific amount of time and keeping a steady heart rate.
11. DON’T EAT DURING A WORKOUT
It is important that you do not eat during your workout. Save the feasting for after your workout, which is where macronutrients from your foods will be absorbed in a much more useful fashion. Eating during your workout can actually cause you to slow down and cramp up, which can be very dangerous.
12. NEVER LIFT HEAVY WITHOUT A SPOTTER
Lifting heavy without a spotter is extremely dangerous and can result in serious injury. Especially for exercises like the bench press where you can be pinned underneath the weight, it is important to always have a spotter. If you do not have someone to spot you, ask an employee of the gym. They will be more than happy to help you out.
13. NEVER BLINDLY COPY AN EXERCISE SOMEONE ELSE IS DOING
Just because someone else does an exercise does not make it good for you too. Every body on this planet is different and not every exercise is meant for every body. Some movements will be unnatural for you. Find out what works for you.
14. NEVER ADD WEIGHT BEFORE NAILING YOUR FORM
Form is more important than weight. No matter how heavy you lift, if your form is not on point, it will have no benefit. First perfect your form, then add weight.
15. NEVER, EVER GET COMFORTABLE
Comfort is the number one enemy in the gym. Keep pushing your limits and set new goals each time. When you reach a certain level, keep on pushing to achieve a higher level. This will keep you from plateauing. Check out this post for some super motivating fitness quotes that will surely keep you from ever getting too comfortable!
Many individuals want to forget about the basics and learn advanced gym technique.
However, mastering the fundamentals and living by them is much more important. Following these 15 rules will help you achieve the body that you want and get there as fast as you possibly can.