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11 Rules of Gym Etiquette That No One Will Tell You

11 Rules of Gym Etiquette That No One Will Tell You

The gym can be an intimidating place. It’s filled with big strong people that all seem to know each other and it’s easy to find yourself thinking negative thoughts. “What happens if I do something wrong?” or “I don’t want to make someone mad by doing something I shouldn’t do!” Letting these negative thoughts get the better of you will only keep you out of the gym and further away from reaching your health and fitness goals. So I’m here to help. I’m going to give you a little lesson on the rules of gym etiquette. Some of them you may already know, whereas others may be a little more subtle. The key takeaway is this: following these 11 rules will help you combat any “gymtimidation” that may be keeping you from feeling comfortable in the gym. Let’s get down to business.

1. No curls in the squat rack

This rule may be the butt of many jokes, but sure enough, every so often I see folks curling away in the squat rack. Why is this a bad thing? Well, what if I want to squat?! You should always assume that someone wants to use the very piece of equipment that you’re using. Therefore, being respectful of other people and only using equipment in the manner it was intended, is gym etiquette 101. Although I should note that in today’s world, it’s somewhat rare to even see someone using the squat rack in the first place! And that’s a shame because squats are a great lower body exercise and can be done very safely when performed with correct form and the appropriate weight.

2. Respect the weights

Let’s face it, weights are just hunks of iron. Sometimes the dumbbells may be coated with rubber, but that doesn’t change the fact that whenever you go to the gym and pick up a dumbbell, you’re renting someone’s property. And yes, all weights do wear down over time, even the large metal barbells that seem indestructible. Just as you were taught to respect other kids’ toys in school, so it goes in the gym.

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3. Mind your business

The gym can be an intimidating place all on its own, so the very last thing a novice lifter needs is a seasoned veteran providing unsolicited and questionable advice. Only trainers should be dishing out any sort of fitness advice in the weight room. However, there is one exception – when someone is about to injure themselves or injure another person. For example, if a novice lifter is about to attempt a PR on the deadlift and they are rounding their back like they are still working on their computer. In a case like this, bruising their ego sure beats the possible alternative – a herniated disc.

4. Don’t drop the weights

When you drop a pair of dumbbells in the gym after your set, those of us on the far end of the gym are thinking one of two things. Either that you don’t respect the weights (see rule #2) or that you aren’t strong enough to set down a weight that you just lifted! But don’t get me wrong, there are times when it’s perfectly OK to drop a weight. In Olympic weightlifting – with the rubber “bumper plates” – it’s perfectly OK to drop the weights on the ground. After all, when you lift something very heavy over your noggin the safest way to get said weight down is by dropping it. But even then, good etiquette demands that you only let the bar bounce once. Another notable exception is when you’re using a barbell to deadlift. During the eccentric part of the exercise – when you’re setting the weight back down – during the last phase of the movement you are putting your lumbar spine under a whole lot of stress. Therefore, it’s better to let the bar just “fall” a little bit versus trying to control it. Both of the above exceptions, however, are a far cry from dropping those dumbbells and letting them roll over your neighbor’s foot while they are trying to focus on their own exercise.

5. Lay down your yoga mat with care

Have you ever been lying on your yoga mat just minding your own business when out of nowhere someone walks up and throws out their yoga mat like it’s a bed sheet right next to you? If you have, then you’re well aware of the hurricane of floor debris that’s heading your way. Taking a little extra care when setting down your mat will help keep your smiling yoga neighbors, well, smiling.

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6. Re-rack the weights

If you’re strong enough to lift the weight in the first place then you’re strong enough to set it back down where you found it. Always re-rack the weights for the next person, and keep the gym organized.

7. It’s not polite to stare

OK fellas, yes, there are good looking women in the gym. Let’s all do them a favor and not stare at them while they’re exercising. And as I have been witness to, most women in the gym are working out harder and more effectively than most men. So if anything, guys need to do a little less gawking and a little more training.

8. Don’t interrupt during a set

I would be very happy to tell you that I have 2 sets left on the squat rack, but not when I’m in the middle of a set! Interrupting someone who is in the middle of an exercise is not only rude, but dangerous. Distracting someone during a technical lift could cause an injury, and even worse, make them lose count!

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9. Wipe off the bench

This one should be obvious. Yes, we all sweat in the gym, but that doesn’t mean I need to lie down on a nice sweat-coated bench after you walked away without wiping it down. You may not rid the surface of any and all viruses, but it’s still good practice. It’s just like brushing your teeth and buckling your seat belt – it should be such a habit that you don’t even need to remember to do it.

10. Keep your phone in your locker

Unless you’re using your phone to listen to music, ditch it! You have plenty of time to talk on the phone during the day and if anything, the gym should be your daily escape from the world. Social media and email can wait.

11. Leave your ego at the door!

This rule is the most important of them all. We all come from different backgrounds. You may be Ironman competitors, powerlifters, treadmill walkers or yogis. You may be very fit or not so fit. Maybe you’re a little overweight and you mustered up the courage to walk into the gym and try turning your life around. Regardless, when we pass through the doors of a gym, we are all the same. We really are. Because we’re all trying to better ourselves and be healthy and happy individuals. So, here’s a little homework for you. Next time you go to the gym, say something motivational to another person. It doesn’t matter who they are or what they’re doing, just say something nice. A simple “nice work” can go a long ways to inspire someone to come back to the gym tomorrow. Happy lifting everyone.

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Featured photo credit: Pixabay via pixabay.com

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Last Updated on August 10, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

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Featured photo credit: Unsplash via unsplash.com

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