Training

Gym Etiquette: 7 Key Rules for Beginners

It isn’t displayed on a poster, but there’s an unspoken code of conduct at the gym. When you’re sharing space and working out with a group of other people, a few common sense rules and basic courtesy help to ensure that you’re also sharing safe and productive training time. Whether it’s having loud mobile phone conversations or not leaving your machine ready for the next person, some behaviour is a no-no in the gym. Here’s how to avoid being “that” girl or guy with these basic rules of gym etiquette.

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1. CLEAN UP

Nobody wants to sit in someone else’s pool of sweat. Not only is it pretty unpleasant, but sweat can also transmit germs and bacteria. Always take a towel to wipe down equipment and use the spray and wipes provided – leave all equipment as you would want to find it.

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Photo by Danielle Cerullo on Unsplashㅤ

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2. DON’T HOG EQUIPMENT

It’s not such a problem in quiet periods when the gym is more or less empty, but when it’s busy and people are waiting to use machines and equipment, get your reps in and move on. That means no extended rest periods on machinery, spreading your sets over two or three bits of equipment or, even more heinously, stopping to text or take a call while other people are waiting.

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3. RE-RACK YOUR WEIGHTS

Failing to do this isn’t only annoying for the next person who wants to use them, but also leaving dumbbells lying around is hazardous; they can be easily tripped over. Re-rack as soon as you’ve finished your set and don’t leave bars full of plates for the next person to unload.

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4. LEAVE YOUR PHONE IN THE LOCKER ROOM

Or if you’re listening to music, leave it in your pocket or put it on airplane mode. If you’re taking time out from your workout to make a call, send a WhatsApp or check Instagram, then you aren’t focused and you’re not working hard enough or getting the best from your gym session.

If you’re constantly checking your phone, then you’re also completely negating the stress-beating benefits of your workout - which should be a time to zone out from everyday stresses. Chatting on your phone is also rude to other gym-goers, who don’t need to be distracted by the ins and outs of your friend’s break up or your latest work crisis - so leave your texts, calls and emails until you’ve finished – or if they’re urgent take them outside.

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Photo by ShotPot

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5. FOCUS ON YOU

You’re at the gym to focus on you, and you alone. That means no staring at anyone else, even in the mirror – no one wants to feel that their “squat face” is being watched and analysed by an audience. We’ve probably all had a sneaky peek to check our form against someone else’s, but anything more than that is an absolute no-no. Also, while being friendly is great, it’s best not to interrupt someone to chat while they’re working out – and if they’re wearing headphones, then they’re definitely not up for conversation. At the same time, avoid all displays of personal vanity. The mirror is for checking your form, not the progress of your abs - and absolutely not for preening and flexing!

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6. DRESS APPROPRIATELY

As well as making sure to wear technical gym wear, it’s also important that it provides adequate coverage and gives you confidence to carry out all the moves you need to. If you’re feeling paranoid about how much your clothes are revealing during squats or yoga poses, then you aren’t going to be able to put everything into your workout. Avoid clothes that make you feel self-conscious and compromise your workout.

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7. IF YOU ARE ILL, TAKE A REST DAY

If you’re full cold, no one will thank you for exposing them to your sniffles and germs at the gym. A day off won’t impact massively on your training, but if you really must exercise, do it from the comfort of home without potentially infecting other people.

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.