16 Things You Should Never Do at the Gym from 16 Things You Should Never Do at the Gym

16 Things You Should Never Do at the Gym

Full Story

shutterstock

16 Things You Should Never Do at the Gym

Whether you’re new to the gym or you’re a frequent gym-goer, it’s important to remember proper gym etiquette.

*Related: The Best and Easiest Workouts for Losing the Last 10 Pounds

istockphoto.com

Keep your core 'switched'

“Your core is a group of 4 muscles – your pelvic floor, transverse abdominals, your multifidys and diaphragm,” Taryn Gaudin, physiotherapist, triathlete and health coach, says. “When you take a breath in your pelvic floor and TA are designed to relax to allow for the increased pressure within the abdomen.” Keeping your core “switched on” hinders performance and puts excess strain on your pelvic floor, she says. “Breathing out during heavy lifting or holding your breath whilst matching your tension to task within the core will be far more effective.”

istockphoto.com

Try to lift be a hero

“There is a difference between pushing yourself in the gym and then being plain old stupid,” Gaudin says. “Remember you are there to enjoy your fitness journey, no one else's! Don't risk injury by trying to be a hero.”

istockphoto.com

Do the same routine every single day

If you’re keen on improving your fitness you need to move in functional and challenging ways, Gaudin says. In order to do this, you need to change up your routine regularly. “There are so many ways you can keep your exercise interesting and challenging,” she says. “You can change the exercise routine itself, but you can also change to speed at which you do an exercise, the weight, the duration/repetitions, too.”

istockphoto.com

Skip your cardio

“If you really want to improve your fitness and help to prevent disease and illness, don't just lift,” Gaudin says. “Lifting is fantastic, but if you’re looking for overall health and wellbeing results, keep your cardio in your routine.”

shutterstock

Go to the gym when you’re sick

“Working out in a confined space and using gym equipment when you are sick is just a nasty recipe for spreading your germs,” says personal trainer Jason Debel. “You also can risk your overall health with a compromised immune system.” Be respectful of others and stay home you’re sick, he says. “And take some time to rest and recover!”

istockphoto.com

Working out without a towel

“There's nothing worse than walking up to a machine and finding a pool of sweat greeting you,” Debel says. “Clean up after yourself and make your mom proud.”

istockphoto.com

Hover, gawk or push in

“This comes with standard gym etiquette. No one likes someone breathing down their neck when they're working out, so keep your creeping to yourself,” Debel says. Staring and gawking at others may cause them to feel uncomfortable; and if you see someone waiting to use a piece of equipment, don't be a jerk and push in, he adds.

istockphoto.com

Go too hard too soon

“Sometimes it can be intimidating working out alongside others pushing and pulling double your weight,” Debel says. “But don't push yourself too hard too soon if you know you're not up to par. Maybe you're just a beginner or you've been out of training for a while. Work at your own pace and don't risk the injury.”

istockphoto.com

Train only one muscle group

“You've probably seen examples of this - the guys with biceps double the size of their quads. By focusing on just one muscle group, you neglect the rest and this can actually cause physiological problems down the track,” Debel says. “Take time each week to train each muscle group in isolation.”

istockphoto.com

Using only one machine

This is a sure way to annoy your fellow gym-goers. “Over-training one muscle group and repeating the same exercises over and over can actually do you more harm over the long run,” Debel says. “Mix up your workouts and keep things interesting. Your body will thank you for it.”

istockphoto.com

Ignoring proper form

This is one of the most crucial parts of any exercise regime. “If you get into the habit of poor form, you're asking for an injury,” Debel says. “If you're new [to] the gym, get help from a trainer who can show you some basic form and how to use certain equipment.”

pixabay

Not putting your weights, DB's and barbells away after use

Why do so many people think that the gym is their territory and they have the right to leave equipment all over the gym? “Hate to break it to you, your $11/week membership certainly doesn’t give you the right to treat the gym like you own it,” Jason Clark, co-founder of Perform360, says. “If we’re a little more considerate of others and put [our] weights away after use the gym could be an even better environment to exercise in.”

istockphoto.com

Checking all forms of social media while “resting” between sets

“This tends to happen in a more commercial gym environment,” Clark says. How frustrating is when you’re waiting for a piece of equipment and someone is checking in, loading Instagram stories, watching someone else’s Snapchat, scrolling Facebook aimlessly, etc.? “How about we all spend a little less time on social media and get the job done. You know, the job you wanted to achieve when you signed up to the gym. Who knows…this could even accelerate your results.”

istockphoto.com

Conversations with friends while ‘using’ a piece of equipment

“Who loves listening to a group of young, highly fuelled testosterone males sitting around the bench press talking about their huge weekend at festivals? Or what about the group of young females gossiping about what happened on social media in the ab section of the gym? Once again, if we all put in a little more action and a little less talk we might achieve our goals A LOT quicker,” Clark says. “Let’s be considerate of other people in the gym (yes, it’s not just your gym and sharing is caring as I say to my 3yo) who might like to use what you’re hogging.”

istockphoto.com

Video shaming

Clark says that this action is by far the biggest thing that grinds his gears the most in the fitness industry. “What gives people the right to feel it’s ok filming someone at the gym who is having a go? Sure, if they’re doing something that looks strange or peculiar or an exercise with wrong technique, why not offer support or find out what their exercising for (as the videographer surely, they must be the expert)?" he says. "Who knows, something good may come of offering support and having an actual conversation.”

istockphoto.com

The more chalk you use doesn’t make the weight lighter

“When things get a little tough and grip starts to diminish during a workout, some will blame the lack of chalk applied to their hands,” Clark says. “Let’s face it…in majority of cases the reason why some feel their grip is slippery is due to the lack of actual grip strength. Also admit it…running off to the chalk bowl to re-apply chalk is for a sneaky rest, right? So, let’s not blame the poor innocent white stuff as the culprit to your inefficiencies.”

16 Things You Should Never Do at the Gym