May 28, 2020 — Jt Spratley
First published on May 23, 2016
Below are a bunch of thoughts for fellow gym rats in the weight room.
- Wipe down the bench, or your area on the fitness mat, after you’re done, especially if you’ve been sweating or putting your shoes on it (step-ups or box jumps).
- Dropping or throwing weights at the end of your set makes you a douche. Seriously, you’re sooooooo wiped out from those garbage form curls you can’t set down 30 pound dumbbells or those partial deadlifts you can’t set down 135 on a barbell? Okay.
- Don’t be afraid to ask for a spot during a heavy lift attempt.
- Don’t be afraid to ask for tips in the weight room. Just be tactful.
- Just because you’ve never seen an exercise someone is doing, doesn’t mean he or she is using improper form or doesn’t know what they’re doing. I still get weird looks and laughed at for sumo deadlifts and windshield wipers. Grow up.
- He lifts a lot more than you. Okay. That doesn’t mean he or she is simply showing off. Have you heard of progressive overload?
- Everyone has different goals at different times. Such goals include improving 1RM, ability to do X reps with Y weight in Z seconds, mobility, and flexibility. Periodization.
- Having a pen and paper means you have a plan. Using it in the gym should mean you’re taking notes about the weight you’re using, pain, what’s being targeted, and more . . . or maybe just tallying how many sets you got left because you suck at memory after three sets.
- If the gym is busy, don’t hog two machines or three sets of dumbbells. You’re a jerk.
- If you’re at a water fountain and there’s another one beside you, I’m getting my sip(s) of water. A 1-2 minute rest period is TOO short to be waiting for you to fill your water bottle. Lick lint.
- Lock your valuables up or keep them close at all times. The good guy will take it straight to the lost and found box. The bad guy will take it.
- If you need space for your exercise, find it. Don’t always look to force it. Definitely don’t if it’s a busy time. You shouldn’t be doing barbell side lunges two feet in front of a dumbbell rack with a smith machine and adjustable bench within five feet. Find a free corner. Switch the barbell for dumbbells. Choose a different variation. It’ll be okay.
- Bad or slippery grip can result in injury and embarrassment. Learn proper grip. Get chalk or Gold Bond powder. Get training gloves. Figure it out.
- It’s okay to record yourself doing exercises sometimes for educational purposes. But don’t be that guy (or gal) that takes selfies for nothing.
- Check your attire. Check for holes. Cover yourself. You should be looking to improve yourself, not show skin.