You’ve got new shoes, new workout pants and a shiny new water bottle. You signed on the dotted line and are officially a gym member. Now, it’s time to get in there and get to it, despite that surge of anxiety welling up in your chest when you think about stepping out of the locker room. Relax. The truth is, most people don’t pay attention to what others are doing in the gym. They’re there to work out – just like you.
Still can’t shake the uneasy feeling? Here are some things you can do to stand out less when you’re a gym newbie.
Return equipment to its proper place.It sounds like common sense, right? But you’d be surprised at how many people – new or not – fail to put away equipment after using it. The solution is simple: when you use something (a mat, dumbbells, an exercise ball), return it to its designated spot. If you’re using a machine that requires weights to be added, remove them when you’re done. Nothing is worse to an experienced gym goer than to have to clean up after others!
Wipe down equipment. If you tend to sweat a lot when you’re exercising (not everyone does), be prepared to wipe off the benches, mats and machine seats. Most gyms provide towels or cleaners for your convenience—and so there’s no excuse not to wipe down the equipment. If your gym doesn’t offer this service, just bring a towel or a travel pack of wipes to use. It also can’t hurt to wipe down machines before hopping on to make sure they’re clean when you begin.
Exercise in the right place. If you’re planning to do exercises, say, with a ball, aerobic step or jump rope, find an area away from heavy traffic where you can stretch out and have room to yourself. Don’t bring equipment into hallways, aisles or the free weight area. These areas tend to get busy, and you don’t want to risk getting in someone’s way and contributing to an injury (or getting injured yourself!).
Use the equipment properly.Especially when you’re new, ask for help if you’re not sure how to use piece of equipment or how to do a particular exercise. This will keep you from getting hurt. Just because you see someone using the pull up machine for some crazy glute exercise doesn’t mean you should do the same. Use the equipment for its intended purpose and you’ll stay safe (and avoid damaging or breaking gym property).
Don’t stare at others or copy trainers. Trainers, clients and gym members take notice when someone is watching or copying their exercises. While a move may look appealing to you, if a trainer is working with a client, chances are that move is geared toward that client’s specific goals, past injuries or capabilities. Imitating them isn’t a good idea because you may get hurt. Also remember that the client is paying for the service! If another gym member is doing something that interests you, try simply asking her about it.
Don’t give advice. As helpful as you think it might be, sharing your advice isn’t always a good idea. Just because you’ve read something or saw an exercise demo online doesn’t mean you need to share it with a stranger. Most people at the gym are focused on their workouts, and they may be in a groove. Don’t interrupt it!
Eat something before your workout. Always make sure you’ve eaten something and are hydrated prior to working out. Often times, people head to the gym, start working out and then feel light headed or, worse, pass out (and then an ambulance must be called). Why does this happen? Their bodies weren’t properly nourished beforehand. Eat a light pre-workout snack with protein and carbs, such as a rice cake with natural almond butter, a protein bar or a piece of fruit an ounce or so of nuts.