10 Rules to Lift ByStrength Training 5 min Read
I asked the coaches what are their top 10 rules to lift by, and this is what we got….
This list is designed to up your gym etiquette, keep you and others safe, and ensure you get a great workout.
Be a good part of your gym community by following these rules.
And make sure you have a good training program.
There’s no need for you to drop weights in the gym. Ever. If you can’t control it on the way down, or set it gently, then the weights are too heavy for you.
Put the plates back where they came from. Make sure the 25lb dumbbells go in the 25lb dumbbell slot. Hang that lat pulldown bar up after you remove it from the cable machine. You’re sharing the gym with a lot of people.
Pick up after yourself.
The moment you start to perspire (which should be pretty damn quick) you need to wipe your equipment down. Not with that towel you brought. That’s just a guaranteed way to spread your sweat between every piece of equipment you touch.
Go get the disposable wipes or spray and clean the equipment proper.
This is the quickest way to look, no, be a douche in the gym. Unless someone is in imminent danger, keep your tips to yourself.
If you’re advice was good people would be paying you for it.
See that little chart on the right? Don’t be the king of Mount Stupid.
If failure on a set of bench is anywhere in the realm of possibility ask someone nearby for a spot. Be specific about how you want them to spot (“don’t touch it unless I ask for help”). Otherwise you’ll end up with some gym douche ripping if off of your chest forcing you to do 10 extra reps because he’s turning your bench set into his upright row.
If the lat pulldown machine is taken it is perfectly acceptable to ask to work in. Working in means you can jump on the equipment, do your set during the other person’s rest period, and have it ready for them to use again by the time they are done resting.
If you have to change the attachment, rack height, or you slow down the other person’s workout, you aren’t “working in”.
If your thumbs are getting a better workout than your quads, you’re being a douche.
Gym equipment is usually limited so keep your rest periods just long enough to hit the next set. This will give you the best workout and allow others to achieve the same.
We all love to curl in front of the mirror. But you’re a douche if you’re curling directly in front of the dumbbell rack preventing others from getting to the weights.
Grab your weights, step away from the rack, and get your swole on.
The squat rack is for squats first. That’s why it’s called the squat rack. If you’re doing any lifting in/at the squat rack that doesn’t absolutely require the squat rack, you’re being a douche.
Especially if you’re doing curls there.
When you go into the gym you should have a plan. Bebopping from machine to machine with no plan means you’re just taking up space. Ya know, being a douche.
Know what your workout will be before stepping foot in the gym. This will help you achieve better results in less time.
If you don’t already have a program you should check out our beginner program. It’s free.Download The Seriously Strong Beginner Program