Apr

14

Free Weights Vs. Machines, The Gym’s Eternal Argument

Filed Under Building Muscles, Exercise, Gyms, Illness and Injury, Work Out | 4 Comments

It never fails, get three people together in a gym and ask them to discuss their workout and inevitably the conversation will eventually turn to machines vs. free weights. If you’re completely clueless about this argument, it comes from the fact that some people prefer free weights like dumbbells and barbells while others like to workout on specialized machines that offer a narrow range of choices for exercises per machine.

In fact, most gyms are set up to have one area in which people work out on machines and another area in which people use free weights. for beginners, this can be a little confusing. After all, it seems like these two options are identical. I can get on a machine and do some curls or I can use dumbbells. I could use the leg press machine or I could do some squats. What’s the difference?

Form Is Better On Machines

As I’ve said before many times, form is very important when you workout. You want good form in which you slowly and gradually move the weights around. You want to primarily use the muscle group which you intend to workout. That means if you’re doing curls, you shouldn’t be swinging your entire body around trying to lift those weights.

For the purposes of good form, machines are better. Machines force us to have good form by stabilizing our whole body. For example, when I do a curl on a machine, I’m sitting and my upper body is relatively immobile due to the various supports on the machines. That means it’s only my biceps which are doing the work. With free weights, I’m free to swing more body parts around which could contribute to bad form. In fact, you can see that if you click on the free weights curls link here. The person working out is swinging back and forth, which is bad form. By way of comparison, look at these machine curls here. You can see that the whole body is much more stable and only the biceps are working. Do free weights have to mean bad form? Not at all. It’s very possible to achieve good form with free weights, but it’s somewhat easier with machines.

Muscle Recruitment Is Better With Freeweights

What the heck is muscle recruitment? It’s that thing your body does when you lift something and need to maintain your balance. Think of it this way. When you do a squat, you’re lifting a weight up with your legs. Your leg muscles are doing most of the work lifting straight up, but your body also recruit quite a few smaller muscles groups to maintain stability, to keep you upright and to prevent you from falling over. If you did the same exercises with a machine, less of your body would be involved.

Muscle recruitment is a little like form. It means more muscles are involved in the exercise than just the ones you wanted involved. The difference is that bad form means you’re making things too easy for those primary muscles. You’re replacing the work they’re supposed to do by doing it with other muscle groups. Muscle recruitments means you’re adding more work which is being done by other muscle groups.

Take a look at a free weight squat here, vs a machine press here.  Both have very good form and in both, the legs are doing the same amount of work.  However, with the free weight squat, the user is also recruiting other muscle groups to keep himself upright and stable, which the machine press does not do.

Less Injuries With Machines

By their nature, machines limit the potential for injuries.  You’re not going to drop a weight on your foot, you’re not going to move your arm into a weird position and tear a tendon and you’re not going to find yourself pinned to the bench with too much weight on your chest.  Machines are in fact safer to use since they limit the range of things you can do.

More Accurate Progress With Machines

It’s easier to measure progress with machines since the movements and weights are always the same.  For example, if I use the example of the machine press vs. the squat I showed above.  The machine press is easy to adjust for less or more weight, but what about the squat?  My body weight ranges up or down a few lbs every day.  Since I’m also lifting my body weight, that could make things harder or easier.  Also, as you lose weight, exercises with freeweights could feel easier because you’re lifting less weight.  Finally, you could adjust your form or grip to make things harder or easier, something that’s more difficult with machines.  For example, if I’m doing a bench press, a narrow or wide grip on the bar could make things harder or easier.  With a machine press, there are places for you to grip, which means you always grip in the same spot.  All of these things combine to make machine workouts more precise.

Even Workout For Both Side With Free Weights

With machines, you typically workout both sides at the same time.  For example, when you do curls, you’re doing them with both hands at the same time.  This is not always true, but in general, that’s how most machines are set up.  That means one side could be doing more of the work and you might not notice it.  In fact, many people, when doing two handed exercises, will let their dominant hand or leg do most of the work.  With free weights, and specifically with dumbbells, it’s impossible to let one side do more of the work.  So you end up with a more even workout for both sides.

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So have we solved the argument?  Well, not really.  Personally, I’m a free weights fan.  However, I believe that most people who are new to the gym start out with machines before they use free weights.  That will help you learn good form and how to avoid injuries.  In the end, the best workout is the one you feel comfortable with.  The differences between free weights and machines are relatively small and both are far better than not working out at all.

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Feb

6

The Basic Rules of Gym Etiquette

Filed Under Gyms, Work Out | 2 Comments

I’m on the road again this week, which means working out at a hotel gym.  They’re usually not so bad, but yesterday was a bit different.  I had the misfortune of working out with someone who was very rude or at least inconsiderate.  Rather than get into details, I thought I would share with you some basic rules of polite behavior in the gym.

Allow others to work in - There is a limited amount of equipment at the gym.  This is why people invented “working in”.  Working in means allowing someone else to do sets in between your sets.  It’s polite and it’s also a great way to make friends.  I can’t tell you how many people I’ve met and started conversations with just because we happened to both want to use the same machine.  On the other hand, I can’t tell you how annoying it is to encounter someone who refuses to let you work in just because they want to rest on the machine.

Don’t waste time on a machine - Again, gym equipment is meant to be shared.  If you’re standing on the only treadmill having a conversation on your cell phone for 10 minutes, then you’re being inconsiderate.   You’re making other people wait even though you’re not actually using the machine.  Either hang up or let someone else take your place.

Be aware of your noise level - Speaking of cell phone conversations, the rest of us don’t actually need to know what you and your wife are talking about.  If you’re going to have a lengthy conversation, how about taking it elsewhere?  And yes, I realize you need to be loud if you want the person on the other end of the line to hear you.  That’s because you’re at the gym, a place that’s not so good for phone conversation.  Perhaps you should take that hint.  I always have my cell phone with me but if it rings while I’m working out, I get off whatever machine I’m using and step outside the gym.

Not everyone appreciates your choice in television shows - In a related item to noise levels, almost all gyms have TV screens.  Some of them are built into the exercise machines and can only be heard through ear phones.  Those are fine, but others are simply screens scattered through out the gym which anyone can control.  If you want to watch TV on these, check with the other people working out if they don’t mind.  You should probably do this before changing channels.  Also, turning up the volume so you can hear the game or the news is not ok if it means turning it up so high that the ceiling shakes.

Bathe - Yes, I realize most people shower after a workout but believe me, sometimes it’s good to shower even before a workout.  Fresh sweat doesn’t actually stink, but it does make whatever you smelled like before you entered the gym a lot more powerful.  So please, for the sake of those around you, please practice some level of personal hygiene before working out.

Keep your belonging in the locker room - Your gym bag or purse do not belong on the gym floor.  This isn’t just a courtesy issue, it’s also a safety one.  Items like these trip people up and cause accidents.  Most gyms provide you with lockers for a reason.

Put stuff back in its place - If you work out with equipment like freeweights, then put it back in the right place after you’re done.  It’s annoying to have to search for weights because someone didn’t want to spend a few seconds putting them back.  It’s also rude to some people who may actually have difficulty moving heavier weights.

Clean up after yourself - I sweat when I work out, which is why I wipe machines down after I use them.  I think it’s just common courtesy.  A few of you don’t seem to agree.  It’s really not that hard to do and most gyms will even provide your with cloth or paper towels for this express reason.

The gym is not a meat market - This is the number one complaint I get from women who go to gyms.  Most of them end up being stared at or approached.  Remember, just because she’s wearing a tank top doesn’t mean she’s looking to be picked up.  It just means working out in a sweater isn’t comfortable.

Don’t be condescending - This is another one that guys are more guilty of.  If you see someone lost or doing something that might injure them, don’t just walk up to them and say “you’re doing that wrong!”  This is especially appropriate if you see a woman working out.  She’s not going to be eternally thankful and attracted to you if you walk up and try to show her why everything she’s doing is wrong.  Also, don’t assume they’re doing something wrong.  Remember, there are a lot of variations on exercises and they all work well.  Perhaps they’re doing something right and you’re not, ever think of that?  If someone does look a bit lost, I usually find a “you ok?” paired with a smile to be the best approach.  If they ask something, I answer it.  If they say they’re fine then I walk away.

If you need help, ask - The reverse side of the previous point.  If you’re lost and you have no clue what to do, ask.  Don’t just try something.  This is the gym, and trying something you have no clue about can cause injuries to you or to others.  It can cause damage to equipment or it can just make you look like an ass.  Believe me, most experienced gym goers are very willing to help.

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That’s all, just some basic rules on how to make friends instead of enemies at the gym.

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Dec

21

Airport Gyms

Filed Under Gyms, Time Management, Work Out | Leave a Comment

My wife and I are about to spend the next 24 hours in various airports and airplanes. Since travel is relatively common this time of year, I thought I might share a link with you that I find useful.

Airport Gyms is a site that has exactly what its name suggests, lots of gyms near various airports. It’s a good resource for finding something to do while you’re waiting for your next flight.  Take a look and, next time your travel, put that layover to good use. It will make the whole trip feel better.

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Sep

12

Reader Q&A - Finding the right workout

Filed Under Gyms, Reader Q&A, Work Out | 1 Comment

Thisentryis part 8 of 8 in the series SERIES - The Four Day Workout

I received this email a few days ago.

Hello,

I am a daily reader of your blog and just had a couple of questions. I am going to start exercising at the gym but can’t find a workout plan that I like. I have read some of your posts on the 4 day workout but would rather work with machines and a few free weights. My main goal is to build a little muscle, but not look like a bodybuilder.

I plan on going to the gym 3-4 days a week. I read that you should do chest and triceps one day, biceps and back another, and legs and shoulders another day. Is this the right combination of muscle groups to work together or should I just stick to one muscle group a day? Thanks

There’s more than one question here:

  1. The four day workout I wrote about used a minimum of machines. Most of the equipment involved was a pair of dumbbells. I did this on purpose because I wanted to make sure that even folks without access to a gym could use this workout routine. However, it’s very easy to adapt this routine to use more machines. Take a look at the exercise encyclopedia on Cooper’s Guns. You can see that just about every exercise on the 4 day workout has a counterpart that uses machines. For example, instead of squats you can do the upright leg press which exercises the exact same muscles. Proponents of free weights will tell you that using machines is less beneficial since it doesn’t involve stabilizing muscles but then again, free weights are slightly more injury prone. In general, I’m ambivalent about this whole machines versus free weights thing. Use whatever feels right to you and feel free to modify my four day workout using machine based exercises. An alternative source to Cooper’s Guns is exrx, which also has a variety of exercise possibilities.
  2. Building a little muscle but not going all the way to body building doesn’t have much to do with machines versus free wights.  It’s a bit of a misconception that body builders work with free weights and people who just want to build up a bit of muscle tone work with machines.  Both can give you a great workout and both are used by body builders.  The key difference between body builders and non body builders is the time they spend at the gym.  If you’re like me and plan to spend 3 to 4 days a week at 1 hour or so each time, then you’re fine.  That’s simply not enough time to really bulk up.  Keep your weights reasonable and your reps at around 10 to 15 per set.  You’re not going to look like a body builder anytime soon with that routine, but you will get the muscle tone you’re looking for.
  3. Should you stick to one muscle group a day?  Well, that’s ideal, but it doesn’t work well with a 3 to 4 day schedule.  You have more than 3 or 4 major muscle groups so doing one per day is just not realistic.  With your planned schedule, two muscle groups per day seems like a better idea.  You’ll fit in all the major groups while still getting a great workout for each.
  4. The four day workout I described worked the following groups together; abs and back, chest and shoulders, biceps and triceps and finally legs.  I’d recommend sticking to that combo over the suggested groupings in your email.  For one, your planned workout doesn’t include time for abs, which are a crucial core muscle group to work on.  Second, legs are such a large portion of your body that I really think you should devote an entire day to them.  In fact, calling legs a single muscle group is really misleading, there’s more than one major muscle group down there.  After you fix those two issues, the other muscle groups can be combined any way you like.  There’s no real benefit that I am aware of in the various combinations.

If anyone out there has a tip they would like to share with us about their workout routine, please feel free to do so in the comments.  Would love to hear how other readers split up their exercises.

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Aug

3

Sample workout for a cut body

Filed Under Exercise, Gyms, Reader Q&A, Work Out | Leave a Comment

This was a comment I received from a reader by the name of Andrew a few days ago. He had read my series on the 4 day workout and responded with this:

Was wondering if you can give me a specific routine for working out. i want to be cut, want a 6-pac (nice abs), nice arms and triceps, back. Any suggestions on what to do at the gym instead of just what I should work on?

First of all, Andrew does something well here that most people ignore. Rather than just setting some nebulous goals, Andrew has some specifics in mind. I would recommend that anyone thinking of working on their health come up with these kind of goals. You should know exactly what you’re looking to achieve and hopefully a time frame to go with that goal. This is because all workouts are not created equal. Some promote muscle bulk, others promote tone, still others promote cardio endurance with little emphasis to muscles. This means that you need to know what you want to achieve and then plan the right workout.

Andrew’s specifics

Andrew here has done that. He’s looking for a “cut” look, which typically means more definition and tone than simple bulk. That also means a lower body fat percentage. Also, Andrew has specifically stated that he wants a gym workout, rather than a simple home workout. That’s another good thing to know in advance since it impacts the type of exercises open to you. With that in mind, what should Andrew do?

My recommendation is based on a 4 day workout. Assuming Andrew has less or more time than that, he could easily modify this workout to fit his schedule. All the resistance workouts are meant to be done with 3 sets of 15 reps each. The high number of reps will help focus on tone rather than bulk. The weight used should be something Andrew can barely do on the 15th rep. If necessary, the weight can be lowered slightly each set.

Day 1 - Core, abs and lower back.

Abs

For the back

Day 2 - Chest and upper back

For the chest

For the upper back

Day 3 - Legs

Day 4 - Upper arms

Cardio

Yes, you still need to do cardio because it will keep the body fat low and therefore emphasize the muscles more. Do two days on the treadmill and two days on the elliptical, preferably one with arm movement and not just leg movement. Go for 30 minutes at a time with a moderate pace.

Rest Day

Make sure you get at least two complete rest days each week. That means no weight or cardio training on those days. The fifth day is up to you. You can use it for extra weight training, extra cardio, both or something else that’s physically active.

Diet

Make sure you get enough protein to keep your muscle tone while you lose some weight. That means things like fish, lean beef and chicken. No bacon wrapped steaks please. Don’t overdo it though, you should still be eating carbs from sources like vegetables, fruit and whole grains to keep your body healthy and energized.

Standard Disclaimer

As always, this isn’t intended to perceived as medical advice. If you have some kind of medical condition or experience any health problems, please consult with a doctor.

Summary

I hope this was beneficial to you Andrew. Let me know if you have any questions and please stop by again and tell us how you’re doing.

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Jul

24

10 steps to getting healthy and losing weight. #4, weight training.

Filed Under Gyms, Weight Loss, Work Out | 1 Comment

Thisentryis part 5 of 11 in the series SERIES - 10 steps to getting fit and losing weight

One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 4, weight training.

Most people don’t think of weight training when they think of general fitness. They prefer to believe that it’s something reserved for athletes and hard core body builders. However, weight training can be one of the most effective things you do as a beginner. In fact, I started with weight training before cardio.

You see, I knew I needed some form of exercise. I was walking every day but I didn’t think that was enough. I had tried various cardio exercises but failed miserably. In fact, it was during one of these failed cardio trips to the gym that I first tried weights. I was wandering around the gym feeling depressed at having been unable to run yet again for more than 10 minutes. I somehow found myself in the free weight area where I observed the people working out. There were a few who had clearly been doing this for years, but I also saw many who were rather new to this. They were lifting a range of weights, some of them light enough that I thought even I could manage. Best of all, they were taking their time and being social while working out.

Yes, you’ll see some people in the weight and machine areas with iPods on, working out and ignoring the world around them, but you’ll see many more talking, working out with friends and joking with one another as they work through sets. Something about that appealed to me and so I decided to give it a try. I went over, lifted some weights and wonder of wonders, I didn’t have any problems at all. If there was something I wasn’t quite good at, which was pretty much everything back then, I simply lowered the weight. If there was something I was unfamiliar with, I asked. In fact, by the second week, I asked one of the frequent gym goers there to help me build a workout tailored to my requirements. He was happy to help and I soon had a routine to follow. I’ve enjoyed weight training ever since.

Benefits of weight training

Fun - I find weight training to be a more social activity than cardio. You can talk without huffing and puffing. You can help each other out rather than simply run side by side. Plus, it’s easier to accommodate different levels of activity. If your workout partner is not quite as strong, you simply lower the weight for their sets. I’ve tried to workout with someone whenever I can. Even now, when I don’t have a regular workout partner, I’ll go out of my way to get people from the office to come workout with me. This is one of the reason I recommend weight training to beginners, because like walking, it teaches you that physical activity can be fun, social and interesting.

No failure - It’s hard to fail at weight training. It’s easy to fail at cardio. When you’re fat and out of shape you can’t just start running. You can’t get on a bike and get a good workout. You’ll find yourself out of breath in 5 minutes and unable to go on. With weight training, you can always set the bar a little lower and try less weight. So what if you’re just lifting the bar itself, at least you’re lifting something! As long as you get your sets done and slowly improve, you’re doing fine.

Weight loss - I didn’t realize this at first, but weight training was actually really good for weight loss. Muscle mass uses a tremendous amount of energy even when it’s not being used. So an extra lb or two of muscle could mean a significant difference in your daily calories burned, which translates directly into weight lost.

Health - And along with weight loss itself, weight training taught me that being healthy isn’t all about losing weight. This is probably the most important lesson I learned from this activity. After my first month of weight training, I weighed myself and found that I had only lost 1lb that month. Feeling a little disappointed, I got dressed for work when I noticed that my pants no longer fit me. They were simply too big and I had to cinch my belt another notch to keep them on. Yep, being healthy does not necessarily mean being thin. Your body actually need muscle mass to do its work and if all you do is diet and cardio, you will quickly lose that muscle mass. By starting out early with weight training, I managed to keep my muscle mass while still losing weight, if a bit more slowly.

How to get started

It’s easy. Either get a gym membership or buy a small set of weights. Then design your workout or use someone else’s prebuilt workout like this four day workout we discussed last week. Now start workout out. It’s that easy. Ladies, weight training is definitely for you too and no, it will not turn you into body builders. You need a lot more than 30 minutes for four days a week to grow bulging muscles. Weight training is a vital part of every healthy lifestyle.

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Jul

9

First time at the gym, how not to make an ass of yourself

Filed Under Gyms, Work Out | 3 Comments

Crabby of Cranky Fitness has a really interesting post up today. It’s basically a list of things not to do at the gym. I thought it would be a great lead in to the rest of this week’s articles, since I’m going to be laying out a basic workout day by day. Tuesday is going to be back and abs, Wednesday will be biceps and triceps, Thursday will be legs and Friday will be chest and shoulders. Each day I’ll lay out the exercises you should do as well as recommended cardio. However, I thought we could start out by looking at Crabby’s list of things not to do. I have to say that I don’t completely agree with all of these so let’s take them one at a time and see what we can learn.

1. Don’t skip the New Member Orientation. These are almost always offered free of charge. This is a great chance to avoid doing something stupid later, especially since some clubs have their own Weird Special Rules or Peculiarities that are far from intuitive. Plus you need to find out what the deal is with towels and day use lockers and parking and such.

And when you do get Oriented, don’t be shy about asking tons of questions! Because when you’re done with your tour, there’s a good chance that your guide is going to have to go back to handing out towels (non-profits) or trying to extract membership sign-up fees from reluctant future patrons (Big Chains). Give this poor person the chance to feel Smart and Helpful!

Absolutely, always take advantage of these free orientation sessions and ask a lot of questions. Just keep in mind that the person giving the session may have some incentive to sell you extra stuff you don’t need. So listen for the facts but avoid buying anything.

2. Don’t show up ten minutes late for a class you’ve never been to before, get in everyone’s way, and demand that the instructor explain everything over again just for you. Some new gym-goers seem to be under the impression that class “schedules” are just suggestions. Not true! In fact, if you’re new, show up extra early and tell the instructor it’s your first time. They like you to do this so they can make sure they don’t accidentally kill you.

100% agreed. Be courteous to other people, especially when it comes to arriving on time. If you do arrive late, quietly join the class and see if you can catch up on your own. Don’t interrupt everyone just because you missed the first few minutes.

3. When using unfamiliar equipment that won’t seem to budge, don’t force or yank things around until you break them. Ask for help. However, this generally means Find an Employee. Don’t interrupt other exercisers in the middle of their attempts to bench press huge amounts of weight demanding they assist you. As it happens, most gym rats are actually quite helpful. You can usually just look a little confused and scratch your head and this behavior will often prompt one of them to wander over and inquire as to whether you need any help. But if they don’t offer, go find someone who works there.

Also, don’t mistake a friendly smile and hello as an invitation to relate your entire exercise history or lack of same. Go ahead and smile and be pleasant–if you’re going to be a regular, you may actually meet nice people and become friends. But don’t rush it and don’t be a motor-mouth. Some people are not looking for pals; they just want to get through their exercise routines and scoot out as fast as possible.

Not quite sure I agree with this one. I’m a firm believer in asking for help and I’ve found that people in the gym loves to share their hard won knowledge. If you’re having a problem with something, don’t just look lost and hope someone helps you, ask the person next to you for help. Now Crabby does have a point in that you shouldn’t interrupt in the middle of their exercise, but once they put down that weight, feel free to walk up and ask your question.

By the way, Crabby is right on the money with her second point. Again, be considerate of people’s time. If they help you, that’s great, but be concise and to the point and don’t waste their time with stories of your childhood gym class or how much weight you used to lift ten years ago.

4. Don’t use the fact that you’ll be showering afterwards as an excuse to show up smelling totally nasty and funky. Fresh sweat doesn’t really smell–but old body odor and overripe gym clothes are supremely nauseating to be around.

True, but also remember the opposite point. You’re here to workout, so don’t spend too much time or money on your appearance. I can’t tell you how often I’ve seen people spend hundreds of dollars on gym gear and then be afraid to get it a little sweaty, and let’s not even talk about the women who spend 20 minutes working on their makeup before starting to workout! Wear clean clothing, smell clean and look clean. Save the rest of your fashion sense for after the gym.

5. Don’t drop heavy weights from great heights or slam things around or make exaggerated grunting or screeching noises. (Natural grunting and sighing and groaning is fine). Don’t sing or hum either. Sometimes people who have headphones on do this blissfully unaware of how much it makes others want to toss barbells at their heads.

Ahh yes, if women are the common suspect of number 5, then men are the problem with number 6, usually. Guys, there’s no need to grunt like a gorilla giving birth just because you’re lifting weights. Really, we know you’re lifting weights. We can see that you’re straining. Grunting doesn’t impress anyone. Neither does dropping the weights. Yes, we saw that you lifted them, we don’t need to hear you dropping them. Be considerate of others and keep the volume down please.

6. Don’t neglect to wipe up sweat after you use the cardio or weight equipment. Local sweat-wiping rituals vary from gym to gym and are not always obvious. You should observe what others are doing–there may be little spray bottles and paper towels off to the side or there may not; you may need to carry a hand towel around with you from station to station.

And even if you’re not sweaty or dirty or diseased, at many gyms there are resident Hygiene Queens (of either gender) who will stare icy daggers at you if you don’t make vigorous wiping gestures with a paper towel after you are done. This also varies greatly. At other gyms, no one gives a crap.

Again, there are two sides to every story. Yes, do clean up after yourself, but do remember that sweating is a natural function, especially when active. Some of us sweat more than others. Some of us, like me, sweat a lot more than others. We’re going to wipe the machine down after we’re done, but if you actually interrupt my workout to ask me if I’m going to wipe it down because you want to use it after me, I’m just going to ignore you. Also, if you’re going to ask me if you can work in (use the machine I’m using in between my sets), I might get up and forget to wipe down. That’s me being polite and trying to get out of your way, it’s not me trying to be rude and leave a dirty machine. Sorry if I forgot to wipe it down, I don’t usually do that between sets, just when I’m done.

7. Don’t hog the weight machines by doing multiple sets if someone else is waiting for it. Offer to let them “work in.” (Sometimes the worst offenders on this are the native gym rats who will try to monopolize one piece of equipment the whole goddamned morning, but that’s a whole different subject).

Yep, totally agreed. The only note on this one is to use a bit of common sense. If there’s a guy benching 300lbs and you’re going to bench 50lbs, then you may wish to work on something else until he finishes. Changing that much weight between sets will waste both your time. However, that’s relatively rare. For the most part, the “work in” method is great. In four years of going to gyms I have had exactly one person get a little annoyed when I asked to work in. Everyone else was very friendly about it.

8. Don’t jump on cardio equipment without knowing the rules. Often this equipment is popular. There may be sign-up boards of some sort, usually located somewhere inconspicuous so as to embarrass first-time visitors who don’t know they exist. If a machine seems to be empty and you hop on without scouting this out first, you may get a rude tap on the shoulder and a curt request to remove yourself. You should also check to see if there’s a time limit when machines are all in use–often there is.

And don’t spend 10 minutes after your cardio workout stretching on the machine. Stretching can be done anywhere and there are people waiting to use that machine. That also applies to spending 10 minutes fiddling with that TV screen in front of the treadmill.

9. Don’t forget where you put your towel, either in showers or up with the equipment, so that you end up grabbing someone else’s by mistake. They all look the same. If someone emerges dripping from shower just as you grab theirs from the most convenient hook nearby, you’re not going to be popular.

And do NOT walk dripping wet from the shower to the locker room. Other people have to use this floor too you know. Water makes it slippery and also encourages mold. Towel off in the shower area!

10. Don’t forget to pack the toiletries and other items you will need post-shower; asking to borrow other people’s stuff is generally frowned upon. (Unless it’s someone you’re already friends with.) Commonly forgotten items: deodorant, sunscreen, hair product and clean underwear. And there’s just no way anyone’s gonna help you with that last one.

Crabby, you wouldn’t lend me a clean pair of underwear? I’m hurt! :) Otherwise, this item is right on the money.

Things You May Fear Will Make You Look Like an Ass, But Won’t!

1. Being fat, old, or a complete novice. Many people fear gyms for these reasons, anticipating that they will be judged or looked down upon.

But here’s a big secret: you get Extra Credit for being old, fat, or new! It’s true–when buffed regulars see a shy, slightly bewildered, fat or old person come to their gym for the first time, they generally feel all warm and fuzzy about it. They think it’s great that you’re there and they admire your bravery. Of course they may try to show off a bit, and they may fantasize that you are impressed with their buffness or their ability to lift heavy things. But they genuinely don’t think badly of you–they think goodly of you, because they know how hard it was for you to get here. And then, after a moment or two of warm fuzzies, they forget about you entirely because they have Miles to Run or Heavy Things To Lift.

Absolutely. Crabby nailed this one perfectly. The people in the gym aren’t judging you. They’re not thinking to themselves “HAH! Look at that fat ass!” They’re thinking “wow, I remember when I first started out. That’s great seeing someone else doing it. Maybe I could help them out!” When you show up at the gym you’ve already joined this secret club of “People who like working out”. You’re in. You’re a member. You know the secret handshake. Now relax, everyone there understands you a lot more than you realize.

2. Locker Room Issues. You don’t have to fear the locker room!

Locker rooms may seem scary because nakedness is involved. But the secret here is not just that people don’t care what you look like naked. They really don’t. But you’ve probably heard that already and it doesn’t help. The real secret is that they also don’t care if you’re too shy to be naked! It’s a very common aversion, especially in female newcomers. (Is it the same in Men’s Locker Rooms? Cranky Fitness is in the dark on this point as it does not have a male correspondent.) So if you’re modest, don’t worry about it–go ahead and bring a little robe or a big beach towel or whatever it takes for you to feel comfortable getting from the locker to the shower, even if others seem quite comfortable parading around in the all-together. Many gyms have private showers as well as public ones, and if you’re fearful, try to find one of these. You may find, as you get more used to being there, that you actually don’t give a crap if a bunch of other naked people see you naked. Or not. Either way, don’t let it scare you away from the gym you might otherwise be quite blissfully happy in.

Men have the same issue in the locker room Crabby, we just try to pretend we don’t because we’re manly men and manly men are not supposed to care about what they look like naked. However, it’s very easy to spot most newcomers to the men’s locker room, they’re the one wearing shorts and a towel as they quickly walk from locker to shower and back again. The only advice I have for you is that no one judges you in the shower, but if you’re shy then you might want to avoid the showers or the locker room in general. You should feel comfortable working out, and if the locker room makes you uncomfortable, then maybe that’s something you should keep out of, at least when you’re starting out.

By the way, for the first year of my gym membership I was unable to actually use the locker room. Too self conscious. Then I had a three months period during which the locker room at the gym was my only shower because my house was being remodeled. That cured me of locker phobia real quick.

Here’s Crabby’s full post by the way and a link to her blog.

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