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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 October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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