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Group fitness classes and running on the treadmill are pretty safe options at the gym (barring a Taylor Swift-style wipeout). When someone's telling you exactly what to do and what equipment to use, things stay relatively under control.
But moving onto the gym floor is uncharted territory. Before you slink back to the cardio area, hear us out. We asked professional trainers to give their best advice on venturing onto the floor. Equipped with these must-know rules and helpful hints, you'll be ready to take on the gym floor—and look like a pro while doing so.
1. "Work in" as you work out.
"Working in" means letting someone else use a piece of equipment while you rest between sets. See someone using a machine you want? Just say, "Hey, would I be able to work in with you?"—and be gracious if someone asks you the same thing. You don't want to be a machine hog.
Just be sure you both are doing the same exercise. To be extra polite, readjust the weight back to what they were using before their turn.
2. Safety first.
If you're using a machine with stacked weights, make sure you push the weight pin in all the way so it's secure and on barbells, don't forget to add weight collars. (No one wants weights crashing down on their feet.)
Another quick but important step: Adjust the seat or bench so it's appropriate for your height. It's an easy fix that can make a huge difference in the effectiveness—and safety—of certain moves.
3. Keep it neat.
Don't leave free weights or other equipment lying on the floor. Others may not see them and could trip or injure themselves. One exception: If you're using a set of free weights, you can leave them nearby as you do a superset of another exercise. Just set them somewhere where people won't trip.
4. Put the phone down.
We get it: Everyone is busy and hyperconnected, but unless you're a doctor or dealing with an emergency situation, you can afford to turn your phone to silent or airplane mode during a workout.
Plus, you don't want to be that person hogging a machine or bench as you scroll through Instagram for 10 minutes.
5. Find some space.
Every gym is designed differently, but if you're doing dynamic moves like jumping lunges, kettlebell swings, jump rope, or one of these 19 awesome plyo exercises, find an out-of-the-way space—not the middle of the floor. One good spot: an empty classroom if it's an off-peak time.
6. Don't be gross.
Do we have to remind you how germy gyms are? Hope not, but just so you know, there are 362 times more bacteria on a free weight than on a toilet seat. So for your health and that of others, wipe down the equipment!
A Few Final Tips:
- Don't let your ego get the best of you. Learn the movement with a challenging but not too punishing amount of weight, and as you get stronger, you can add more. (Here's how to know when you should be lifting heavier.)
- Go in with a plan. Decide whether you're going to work your upper body, legs, or do a full-body workout, and know what you're going to do before you go. This handy guide to creating your own total-body workout plan (no personal training degree required!) is an easy place to start.
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