It’s January, and loads of people are joining the gym to get fitter, leaner, stronger, or generally just to feel better in their own skin. I love this time of year, it’s great to see so much motivation! But I also see a lot of fear. Yes, actual fear! If I had a pound for every time someone told me they are afraid of looking stupid in the gym, I’d probably have enough for a week in Benidorm. At least.


Apart from what exercises and the number of sets and reps to do, people want to know basic things like, where to stand, or can I take weights without asking? Is it OK to use a mat in this area if the gym? What do I do if someone is on the machine I want? If you’re a seasoned gym veteran this might seem easy, but for a new comer, it can be incredibly daunting. Here’s a few gym etiquette rules to keep you on the straight and narrow at the gym and help you on your way to being a gym pro:

  1. Bring a sweat towel. No one wants to use a machine after someone’s sweated all over it.
  2. Put your weights away. If someone is strong enough to lift it, they’re strong enough to put it away

3. If you are resting in between sets and some one wants to share your machine, let them. They will give it back and sharing is caring. Similarly, if someone is using the machine you want, it’s OK to ask them “how many sets have you got left?” (providing they are not mid-lifting the weights….don’t distract them!) Usually the person will say how many sets they have left, and you can either wait around, or ask if it’s OK to share with them? If they say no… that’s rude!

4. Get off the phone. If someone’s Β on a machine and they can clearly see someone waiting to use it, there’s nothing more annoying than them just sitting there on their phone. It’s completely acceptable to ask someone how many sets they have left (see above polite asking technique)


5. Bring a water bottle. You will get sweaty, you will need to hydrate!

6. Squats racks are for squats or bench press at busy periods in the gym.

When it is busy in the gym: Do not bicep curl in the squat rack. Do not do pull ups in the squat rack. Do not do shoulder shrugs in the squat rack. It will literally make me want to cry.

7. If you’re not sure of an exercise, ask a member of staff or hire a Personal Trainer for a few sessions. It’s better to do the right exercises with good form than spend a few months doing it wrong and maybe getting injured.

8. This might seem really obvious but….my favourite phrase is D. B. A. D. = don’t be a dick. This is also my rule for life! A lot of people go to the gym to work out stresses from the day, but it’s no excuse to be disrespectful to other gym users or the staff. If someone is a dick, just walk away. Better to stay positive and carry on training the way you want to than to let someone else’s issues ruin your day!

As always if you’ve got any questions about how to train or eat well, or general gym stuff, just drop me a message at alexvalentinept@mail.com 😊