The 10 Gym Commandments (for newbies and regulars)
#1 Work diligently, make not idle conversation.
If you see an acquaintance at the gym and are tempted to start making conversation with them about the latest thing, don’t. Many people go to the gym to blow off steam or work on self-improvement. They want to focus on their workout, not talk to their coworker about yesterday’s meeting.
#2 Remember to keep consistent leg day.
This goes for leg day and other muscle groups too. It’s easy to keep training the same group of muscles because you’re good at it, which makes you feel good, but overtraining one group of muscles will create an imbalance. Make sure you’re consistently hitting each group of muscles in your routine (even your least favorites).
#3 Do not take thy diet in vain.
You may have heard that fitness progress is 80% food and 20% workout. While I can’t tell you if these are exact percentages, the general theme is pretty accurate: you can’t get very far if you don’t eat according to your goals.
If your goal is just to be active for some time each day, your diet isn’t as important. But if your goal is to lose weight or gain muscle, you need to make sure you’re adjusting your macronutrients appropriately. You will never get big muscles if you eat a caloric deficit, nor will you lose much weight from trying to out-exercise junk food.
Instead of trying to out-exercise a bad diet, eat a mix of nutritionally dense foods. Eat with balance in mind, not restriction.
#4 Carbs are not thine enemy.
Carbohydrates are one of the biggest sources of energy for your body and thus essential for workouts. Carbs are not ‘bad,’ and they do not automatically make you gain fat.
While low-carb diets have occasionally been shown to provide short-term benefits, they are not proven to be a long-term solution for weight loss or fitness goals. They can also create side effects of fatigue, nausea, headaches, and other symptoms. So if you want to embark on a low-carb diet, make sure you know what you’re doing first.
#5 Thou shalt give thy neighbor space.
Much like standing at a urinal, it’s considerate to give someone space in a free weight section. A “free weight section” will usually have a space empty of weight machines, a mirror to watch for form, and dumbbells ranging from 10–80 pounds.
There’s no reason to stand right next to someone while you’re both using free weights. It’s awkward, and it’s also impolite to stand right in front of someone and obscure their view in the mirror.
However, if the gym is particularly crowded at that time, you might not be able to avoid standing a little close to someone. In that case just be extra careful and considerate when using the weights.
#6 Thou shalt not leave weights like this:
I mean, come on.
#7 Thou shalt not leer at women in sports bras and leggings…nor complain about what they wear.
Self explanatory. What someone wears to the gym is their business.
#8 Thou may covet thy neighbor’s weights (but it may be considerate to ask first).
Weight machines and squat racks have a lot of space for extra weight plates. It’s unlikely the girl at the squat rack is using every single one of those plates, so you can probably take a few.
If you’re unsure, ask the person at the machine or rack if they need the weight that you want. Just don’t ask them while they’re in the middle of a set. It’s dangerous, and it’s extremely annoying.
#9 Thou must wipe down thy sweaty stains from used equipment.
This should be obvious, but I have seen more people than I’m comfortable with leave a bench or machine without wiping it down. You don’t have to wipe down footrests, just pads, benches, or handles where skin touched. Please do this. Please.
#10 Honor thy progress and others.
If you’re a seasoned gym goer, don’t think or say mean things to gym newcomers who are still trying to figure it all out. Everybody started somewhere, including you (Remember: your max may be someone’s warm up.)
If you are the gym newcomer, welcome! If you feel judged for your abilities, just know that it’s a select few who are petty and most of us want you to succeed. Anyone truly interested in health and self-improvement wouldn’t be threatened by someone else’s progress.
Whether you’re a newbie or a regular, don’t forget to celebrate how far you’ve come. Progress can be slow and as a result might not be obvious until weeks or months after you’ve started. Acknowledge the work you’ve put in, and use it as motivation to move forward. Here’s to a new year!
Let me know if you think I missed any gym commandments. Thanks for reading!
