It’s that time of year when just about anyone that wants to drop a pound or 2 of blubber will head for the gym. Of course, some will opt for the pricey exercise gadget at your local Sports Authority or Sears. Or some will go all ga-ga over the lean, sculpted Venuses and Adonises they see on TV and order all the late night infomercial crap they can afford. Okay, it’s not all crap.
But many will head to the gym…
And that’s great…
But you need a gym routine that works. A routine as in the steps you need to take everytime you walk through those doors to ensure you get in a great work out. Which is different than your work out routines.
The thing is, unless you have a specific gym routine, your work outs are going to be terrible.
But before we even go there – I love the gym. That last gym I worked out at was World’s Gym located between Severn and Pasadena, Maryland. It was small but I liked it. It was also conveniently located right on the way to work. And the monthly fee wasn’t too bad.
A lot of upside to joining a gym versus buying that $300 elliptical.
But there is a downside, or 2…
Don’t know about you but when I got back from Korea in 2001, I noticed a lot more “ladies only” fitness centers than when I had left the States in 1995. In the early 90′s, I worked out at a gym that had an area that was used mostly by gals but it was not a restricted area by any means.
You didn’t find a lot of places like “Curves.”
Not so now. They’re pretty much everywhere. And I think the reason is deeper than just women not wanting to work out in the same room as men. Actually, I think most women probably have no problems working out in the same room as men per se, but…
The next time you go to the gym, take a moment and see if you observe what I have seen in most gyms (disclaimer – haven’t been in a gym for many years, so this could be all outdated):
- Guy drenched in sweat finishes a set of lat pull downs and proceeds to sit there…and sits there…and sits there…
- Guy grabs a 40 lbs. dumbbell…and a 35 lbs. dumbbell…30 lbs…25 lbs…15 lbs…and a 10 lbs. dumbbell; because he wants to run the rack doing lateral raises (was at Bally’s around 1989, this smooth as watermelon dude who thought he was ripped evidently did this – pathetic).
- Guy using 315lbs barbell to do bent-over rows (more likely hunched over, moving the bar 2 inches), screaming, grunting; and then, letting all who can hear – his roar of conquest!
- Guy finishing a great set of bench press, drenched in sweat, gets up and walks off – leaving most of his sweat behind. Oh, sweet!
- Guy finishes a set of incline presses, and then just drops the dumbbells to the ground. One time I saw this, an employee of the gym said something to the guy. The guy bellowed something like, “you got a problem, little man” – this guy being the hulk, of course. Not really! I could go on. Why would women want to work out in that environment when they have can have an alternative?
Has the gym environment changed at all?
I love this article by Jason Gay in the Wall St. Journal, The 27 Rules of Conquering the Gym. His last rule says it! And the above 5 guys – that would be rule 11.
I love working out at the gym. But there has to be some gym etiquette here. Some bozos are gonna do what they are gonna do. But if everyone – including you – just start using some commonsense; then the gym will be a great place for everyday.
But mostly, I don’t want you to be discouraged from joining a gym or using a gym. It’s a great place to get in shape. You have every right to be there and not have to deal with these “gym pigs.”
So, here’s my thoughts on how you can get a great work out while avoiding the “gym pigs.”
First though, most gyms nowadays have separate areas for “average folks” like us and hardcore weightlifters/bodybuilders. But there is no rule that says you cannot use both areas. And you should!
A great reason for doing a set of bench presses at the hardcore side is the inspiration that comes from being with a bunch of guys and gals lifting enormous amounts of weight. That said, don’t get carry away and try something beyond your level. Just work out at your pace but look at those guys and gals, you are going to be one of them in a year, or 2, from now. That’s exciting.
Back to the “gym pigs.” Avoiding them is key to having a great work out. And that means having a plan or a gym routine that you can follow everytime you go. In business, we say, “plan your work, then work your plan.” This is how you get it done, especially in a small gym.
Your time objective show be 1 hour:
- Change and Warm-up – 10 minutes
- Work Out – 40 minutes
- Change and Shower – 10 minutes
You get in and you get out.
So here’s the routine:
- Have a plan. Whether you use a set program like Visual Impact or have one you got out of a magazine, have it written down – so you know what you will be doing. But be flexible. If you plan to do bench press, flyes, and dips; then that’s what you do. But if all the bench press racks are taken, substitute with dumbbell bench press for the day. Or a seated machine press. The key is have alternate exercises in case you have a gym pig sitting…and sitting…and sitting.
- Avoid peak times. Most gym pigs are into themselves and letting others know that they are the center of the universe. Hence, their inability to share. And like baboons, they congregate. Avoid peak times and you will see less of them and have more equipment to use yourself. Late afternoon seems to be when these guys tend to show up.
- Be polite. Always ask if you can work in a set while the other is resting. Most of the time, the answer is “sure.” If not, go to having a plan. If they say, they only have a couple more sets left, move on. Don’t wait. Have a backup exercise to go to.
- Don’t use weights so heavy that you are constantly looking for a spotter. Stay within your limits. Push yourself and challenge yourself but don’t waste time looking for a spotter.
- Do not socialize. With either sexes. You have 1 hour. Spend it wisely. Are you there to get in shape, or are you there to meet someone? You decide.
- Have water bottle and towel with you. Stay hydrate without having to constantly head to the water fountain. Have a towel and wipe up your sweat. Be mindful and courteous to the next user.
- If this is your first time in a gym, schedule a work out or 2 with the gym’s personal trainer. He or she can show you where everything is and how to correctly perform the exercises. If will be critical to you making your plan.
- Have fun – seems counter-intuitive to everything I just said but have a good time knowing that every minute you spend in the gym; you are adding lean muscle, shedding fat – and getting healthy. That’s just too sweet.
A gym is what it is. You will always get self-centered guys and gals who will inadvertently ruin your work out. The key is to have a plan and to avoid them. But remember, you pay the same dues as they do and you have every right to be there. And if you’re just now benching 90 lbs. and they are at 315 lbs. That means nothing.
In a year, you could be doing 315 lbs. And when you do, be courteous to that the guy doing 90 lbs. next to you.
And that is your routine to guarantee a great work out each and every time you go to the gym.
