Gym Etiquette
http://www.exrx.net/ExInfo/Etiquette.html
purebred's Note: i tried to organize these guidelines as best i can considering the format on the actual page did not transfer over into the forum identically so i did what i could with the symbols.
Uphold rules of club and exercise room
- Read rules and posted signs
- Observe posted equipment instructions and warnings
If you would like to use a piece of equipment someone is using
- Ask if you can "work in between their sets"
o if they say no, be patient and have compassion for the feeble minded
o acceptable reasons for denying "working in" include
- two or more individuals already exercising on equipment
- a large number of free weight are loaded on equipment and user is nearly finished
o after each set allow the other person to use the equipment
[ ]---try to set the apparatus adjustments back where the other person had set them
- If someone begins exercising on a weight apparatus while you were resting between your sets
o you should say "I only have X number of set left on this machine, you may work in with me if you would like"
o if you were working in between someone else's sets, make the other person aware someone is already sharing the equipment with you
- If waiting in line and you leave to use the rest room or get a drink of water
o tell the person behind you in line you are coming right back so they are aware you are waiting
- If someone sneaks ahead of you
o you should say "I just went to go to ___, I believe I was here before you".
- You can not claim a piece of equipment by setting a towel or water bottle on or next to it
When you are using equipment and others waiting
- Allow others to work in between your sets
- Do not rest on exercise equipment
o studies suggest recovery is accelerated by light muscular activity such as walking about between sets rather than sitting (See Active Recovery)
- On cardio equipment, abide by the time limit set by club (typically 30 minutes).
o do not wait for someone to ask you to get off
- Wipe equipment with towel after each set
o would you like to be in contact with someone else's sweat?
When you are finished with a piece of equipment
- Wipe equipment using disinfectant when available
- Do not leave your sweaty towel behind for someone else to pick up
- Put equipment away when you have completed an exercise
o it is not the attendants or other members responsibility to put away your equipment
o put weights in their designated place, not necessarily where someone that was using it before you had left it.
[ ]--- if you were the last to use the equipment, you are the one responsible for putting back where it belongs
[ ]--- weight plates
----> remove all weights
----> storage arranged by weight of plates (eg: 45lb, 35lb, 25lb, 10lb, 5LF, 2.5LF)
[ ]--- do not mix plates on same storage bar
[ ]--- dumbbells placed in order on rack, where they were intended to be stored
o return benches, mats and other equipment in its designated storage area
o certain cable attachment may remain on machines if they are commonly used by others
Be aware of exercise area
- Stay clear of areas that require space at or near a particular station
- e.g.: weightlifting platform, cable crossover machine, weight trees, etc.
o do not crowd other exercisers
- Do not exercise where others need to walk
o high traffic paths, area entries, in front of water stations, etc
- Do not stand in front of the dumbbell rack
o since others will need clearance to get and put away their dumbbells
- Before exercising in front of the mirror, check behind you to see if anyone else is using that mirror space
o do not stand in front of someone using the mirror behind you
- Keep your stuff off equipment and areas were people need to walk
o even if you are exercising right next to it
Avoid making too much noise
- Keep in mind an exercise facility is a public place
o where many participants are trying to concentrate on performing their exercises
o particularly in exercise class (wait until after class)
o do not initiate conversation with someone while they are engaged in a resistance training set or a sprint bout
o turn of ringer
o some gyms prohibit cell use in workout areas
- Limit grunting, yelling, or cursing during exercise
o habitual or sudden outbursts are seen as rude and egotistical, "look at me!"
o occasional natural grunting under extremely lifting conditions may be acceptable in some hardcore gyms
o particularly when you are listening to music on a head set.
o learn techniques for raising and lowering weights
[ ]--- Dumbbell Bench Press
[ ]--- Dumbbell Incline Bench Press
[ ]--- Dumbbell Triceps Extension
o do not bang weight stacks on machines
[ ]--- tapping weight very lightly is acceptable
- Use cardio equipment properly
o do not slap feet on treadmill
o do not bottom or top out on stairclimber
- Do not bounce balls in fitness area
o keep basketballs on the court
- Do not smack chewing gum or pop bubbles
- Loud or constant noises can annoy other exercisers
Asking for a spot
- Ask for a spot when going heavy on higher risk exercises such as the bench and squat
- Utilize fitness staff before approaching a member you do not know for a spot
o do not interrupt a fitness instructor if he is conducting a personal training session or equipment orientation
o do not interrupt someone while they are performing their set or spotting someone else
- Limit how frequency you ask others for a spot
o use the weight you can handle
o only go heavy occasionally
o seldom exercise to failure on higher risk exercises
o use other methods rather than forced repetitions to break sticking points
[ ]--- utilize more effective and safer techniques such as periodization, light/heavy workouts, and periodic exercise changes
o learn and utilize mounting and dismounting techniques on dumbbell exercises
- Communicate to the spotter before your set
o ask them to spot you in a specific manner if this is important to you
[ ]--- by the wrist, on the elbows, on the bar, around the waist
[ ]--- far spot (stand by), close spot (ready to assist position), very close spot (ready to assist with contact with bar or body)
[ ]--- help with lift off rack, etc.
o tell your spotter approximately how many repetitions you plan on completing on your own.
[ ]--- this will give your spotter an idea when they will transfer from a far spot to a close spot
- Ask for a spot only on the last rep if needed
o do not expect the spotter to assist you beyond one assisted repetition
[ ]--- the purpose of the spotter is not to do the work for you
[ ]--- if you can not handle the weight by yourself
----> lighten the load to a weight what you can handle
----> leave your ego at the door
o rack the weight after your spotter has assisted you with one repetition
----> even if you did not complete your estimated number of repetitions
--- for a very close spot, this does not include the spotter holding onto bar or body as you complete the reps
Avoid arriving late to class
- Particularly for a yoga class when participants are finding their inner calmness
- A noisy late entrance can disrupt the mood
Abstain from telling others they are using the equipment improperly
- Unless it is your job or someone's life is in danger
- Certainly feel free to ask to assist anyone that appears to be struggling to figure out how to use an exercise machine
Wear appropriate apparel
- Wear workout clothes and athletic shoes in fitness area
o do not workout without shirt and athletic shoes, particularly on exercise equipment
Practice hygiene
- Avoid offensive body odors
o bathe regularly and use underarm deodorant
o release your farts where no one else can smell them
- Wipe machines off before and after use
- Wash hands to decrease spread of germs
o after using rest room
o after sneezing or coughing on your hand
o after workouts
- Do not smoke anywhere near facility
o not even outside near entries
o utilize patches or do without
Do not bring young children to the gym
- Unless facility has child care services
- A gym is not a playground and can be extremely dangerous
If you do not like the choice of music or what is playing on TV
- Ask others working out if they would mind if you request a change
- Bring your own headset and portable music player
- Do not bring your own audio equipment to the gym for others to hear
At water fountain/cooler
- If you are filling water bottle
o allow others behind you to use water fountain
o finish filling up your container after they are finished drinking
- Do not spit or dispose of chewing gum in water fountain
o use toilet and trash receptacles
On track
- Walk in inside lanes
- Pass on outside lanes
- Travel counter-clockwise if a direction is not designated
In locker room
- Locker room attendance are not paid to be your personal maid service
o put toiletries back where they belong immediately after you have used them so others may use them
o wipe up water you spilt around sink counter top
o throw towels in designated bins after use
o leave shower the way you found it
o turn off water
o don't leave behind empty shampoo bottles or extra towels
- Don't monopolize mirror space, hair dryers, or other accessories intended to be available for everyone's use
- Be respectful of other people's belonging and personal space
o naked persons always have the right away
o if your belonging are on locker bench make space for others who come
- Do not take cell phone out of case or gym bag
o turn off ringer before entering facility
o many facilities prohibit bring cell phones into locker facilities since they often have built in cameras
Portions adapted from: Ford C, DeMontravel J (2001), 21st-Century Etiquette, The Lyons Press, Guilford, CO, 271-272.
