Ok, so you just joined the gym or maybe you're thinking of joining.

You find yourself looking over the classes seeing which ones fit your schedule. And when you can't make it to a class, then your default is to just jump on one of the cardio machines. 

"It's safe here", you might say to yourself.

You just can't make your way to the weight area, yet.

(Hopefully, after you are done reading this you'll have more confidence to go and lift some weights.)

But right now, you don't want to embarrass yourself. You've seen countless videos online of people using a machine wrong or doing an exercise with horrible form, and of course, you don't want to be one of those people.

So I'm sure you're wondering,

"Are there rules to weight lifting?"

You don't want to screw up, hurt yourself, or look like a fool. 

And it's 100% normal to feel this way. 

Looking at the weight area as an outsider from afar can seem pretty overwhelming. 

Here are some basic things that should help you feel more comfortable not only at the gym but in the weight area.

My goal for you is to get as comfortable in the gym as quickly as possible. 

There are some unwritten rules that should be followed. You might notice others breaking these "RULES". 

But this isn't any of my business lol.

No-lift Zone.

There is a no-lift zone.

Now there isn't going to be a sign saying, "Don't lift here" (hence, unwritten rule).

You don't want to lift weights at or around the dumbbell rack.

You don't want to just grab your pair of dumbbells and take half a step back and begin your set. It might be tempting, but it doesn't matter if you're just curling, doing lateral raises, shoulder presses, split squats, or goblet squats. 

No.

A good rule of thumb is not to lift within 5 feet of the dumbbell rack. 

It's best to grab the pair of dumbbells you will be using and go to an open space to perform your sets and this may even be in another part of the gym. 

The reason for this is that you don't want to crowd the dumbbell rack and you don't want to prevent someone else from coming up and using the dumbbells you're not using.

So just move far enough away to not block anyone's access to the other dumbbells.

(Now like I mentioned earlier this is an unwritten rule. So every now and then you will witness someone curling, pressing, shrugging, doing lateral raises at the dumbbell rack. Not much we can do about this.)

Mats & the "Ab Zone"

Most gyms have a designated area for mats, balls, Bosu balls, etc. This area is normally designated for stretching and ab work. You shouldn't be seeing any heavy lifting in this area. Maybe some light dumbbell and bodyweight workouts.

Now with that being said if this area is full, some people might be stretching or doing ab work, while others performing HIIT or circuit workouts. 

What should you do? 

Or where should you go to do your own stretching or ab work?

Maybe you have a HIIT or Circuit workout you are doing yourself.

You can take a mat and set it up in a corner out of anyone's way.

You do not, I repeat, do not want to set it up between two benches in the free weight area because I'm sure you wouldn't want a weight dropped on your head, that definitely would not be pleasant.

So even if the gym is empty and you want to set up your own area just make sure it's out of the way.

Put Your Weights Away

Once you are done with your weights you will want to put them back.

You'll want to clean up your area before moving on.

Generally, take care of any mess you make. 

This includes...

Wiping Down Your Equipment

No you don't have to put gloves on like shown in the picture above.

Just make sure to clean your sweat off.

Whether it's with your own towel, a towel, or paper towels that the gym provides. Either way, once you are done with an exercise, you should wipe your sweat off. Whether it's a bench, machine, or mat, once you're done, wipe it down. 

This might be common sense, but to some, it may not be.

What if someone is using the machine you need?

Ok so you're super excited to start your new program and as you are walking up to the machine you will be needing, well you notice someone is using it.

What to do???

Now, you don’t want to interrupt anyone’s set. 

Wait until they are done with their set then ask them how many more sets do they have left. 

If they just have one left wait tell they are done and you'll be the next one to jump right on that machine. 

Or maybe they still have 5 sets to go so then maybe your program will have to be completed in a different order or you'll have to substitute that exercise for another. 

Or maybe they'll ask you to jump in between sets.

Either way, the only way you will ever know is by asking. So, initiate the ask, and depending on the answer you get, you get to decide what's best for you. 

Now, what if no one is on the machine as you walk up but you can't quite tell if it's being used as the weights are still racked. They could have just wandered off for a towel or some water, so knowing if the machine is being used can be tricky. 

So first stand by the machine for 15-20 sec, look around to see if you see anyone walking towards the machine, that should be your first sign if it's being used. Then you can ask them how many more sets they have left. 

If after about 20-sec no one comes to claim the machine, ask someone nearby if anyone is using the machine. 

If the answer is no, the machine is all yours jump right on. 

And obviously, they didn't read this article as they didn't put their weights away.

How to save a machine for yourself

So now that you have the machine you need to start your set, how do you make sure no one takes it from you if you need to step away? Whether it's to get some water or a towel, or maybe you are super setting two exercises.

Normally if your weights are on or around the area along with a personal item like your water bottle or notebook, (where you are tracking your workouts), that should save it. 

Once you're done, well you know the drill, put your weights away, and wipe the machine down.

Exercise Program

Ok now let's talk about your exercise program. 

First, you'd want to go in with a plan.

A detailed plan of what exercises you'll be performing will help you tremendously.

This will allow you to not walk in and just wander around and jump on the first available machine. You'll want to know how many sets and reps and at what intensity you'll be pushing yourself at. 

(If you are confused about what exercises you should be doing, feel free to ask me.)

(Note: You can have your program on your phone or a notebook will do just fine, just know that this is totally normal at a gym. How else will you be keeping track of your progress?) 

Now, this takes me to my next point.

Form

I would hate for you to make any harmful mistakes by using an improper form and I know you would too.

The goal is to improve and to work towards your goals and you can only do that if you keep coming back. 

Proper form is crucial to making progress whether your goal is to increase strength, endurance, muscle growth, or fat loss. This won't happen if you get injured by continuing to train with improper form. 

So here are a few tips that will help you with your form check:

Hire a trainer. Purchasing 2, 3, 5, or how many sessions you prefer from an in-person trainer can add tremendous value by teaching you how to perform exercises with proper form. 

Another option is to work with an online fitness coach, who can assess your form and adjust exercises as needed. 

Youtube, is another option. With the internet being filled with so much knowledge, there is almost nothing you can't find. That can be both a good and bad thing, there are both really good form videos out there and not so good form videos. So do your research and look up the exercises you will be performing in your program beforehand. So you don't miss out on all the progress you could be making. 

(Note: If you see someone doing some "cool" exercise, that looks extremely hard. (Like something you'll see on Instagram.) If they accomplish the move without an injury, please know that they probably aren't a beginner, they might be training for a competition and they have been practicing that move for quite some time now. But I guarantee they first started with the basic fundamental movements. Go ahead just ask them!)

ASK!

I want you to keep in mind that people are generally pretty friendly in the gym. If you have any questions, just ask someone. Gym regulars usually don't mind helping out. 

I myself find it flattering, and love when I get approached and asked, "What muscle does this exercise work?", or "Am I doing this right?"

Now don't expect a full-on hour session from somen who might be training their client at the time you approach them. Or they might be getting their own workout in and be crunched for time. 

More than likely they will be happy to help, you might just get a short version of the answer. 

But if you are ever confused or unsure about something, just ask!

In conclusion 

If you’re nervous to go to a gym or even just to enter the free weight area, if you are afraid you'll be embarrassed or judged, don’t be. 

The gym is a special community. 

Most people are open and friendly. 

They genuinely want to help each other out.

Regular gym-goers will help beginners, girls will help guys.

Just know that when you walk into the gym you already have something in common with each and everyone there, you and everyone else there are striving to be better.

So if you ever think that someone at the gym might be judging you, or might laugh at you, they aren't. They probably aren't thinking anything, they are focused on their workout. When they see you they’ll probably be impressed that you are making a positive change in your life.

Now that you know all of this your next step is to go to the gym, just go.

Walk into the free weight area and follow your program. 

Your next step is to, just do!

Have fun at the gym, and you'll be fine!

I hope this was super helpful!