Uphold rules of club and exercise room

• Read rules and posted signs
• Observe posted equipment instructions and warnings

If you would like to use a piece of equipment someone is using

• Ask if you can "work in between their sets"
  • if they say no, be patient and have compassion for the feeble minded
    • acceptable reasons for denying "working in" include
      • two or more individuals already exercising on equipment
      • a large number of free weight are loaded on equiment and user is nearly finished
  • after each set allow the other person to use the equiment
    • try to set the apperatus adjustments back where the other person had set them
• If someone begins exercising on a weight apparatus while you were resting between your sets
  • you should say "I only have X number of set left on this machine, you may work in with me if you would like"
  • if you were working in between someone else's sets, make the other person aware someone is already sharing the equipment with you
• If waiting in line and you leave to use the rest room or get a drink of water
  • tell the person behind you in line you are coming right back so they are aware you are waiting
• If someone sneaks ahead of you
  • you should say "I just went to go to ___, I believe I was here before you".
• You can not claim a piece of equipment by setting a towel or water bottle on or next to it

When you are using equipment and others waiting

• Allow others to work in between your sets
• Do not rest on exercise equipment
  • studies suggest recover is accelerated by light muscular activity such as walking about between sets rather than sitting (See Active Recovery)
• On cardio equipment, abide by the time limit set by club (typically 30 minutes).
  • do not wait for someone to ask you to get off
• Wipe equipment with towel after each set
  • would you like to be in contact with someone else's sweat?

When you are finished with a piece of equipment

• Wipe equipment using disinfectant when available
• Do not leave your sweaty towel behind for someone else to pick up
• Put equipment away when you have completed an exercise
  • it is not the attendants or other members responsibility to put away your equipment
  • put weights in their designated place, not necessarily where someone before you left it.
    • If you were the last to use the equipment, you are the one responsible for putting back where it belongs
    • weight plates
      • remove all weights
      • storage arranged by weight of plates (eg: 45lb, 35lb, 25lb, 10lb, 5lb, 2.5lb)
      • do not mix plates on same storage bar
    • dumbbells placed in order on rack, where they were intended to be stored
  • return benches, mats and other equipment in its designated storage area
  • certain cable attachment may remain on machines if they are commonly used by others

Be aware of exercise area

• Stay clear of areas that require space at or near a particular station
  • eg: weightlifting platform, cable crossover machine, weight trees, etc.
  • do not crowd other exercisers
• Do not exercise in were others need to walk
  • high traffic paths, area entries, in front of water stations, etc
• Do not stand in front of the dumbbell rack
  • since others will need clearance to get and put away their dumbbells
• Before exercising in front of the mirror, check behind you to see if anyone else is using that mirror space
  • do not stand in front of someone using the mirror behind you
• Keep your stuff off equipment and areas were people need to walk
  • even if you are exercising right next to it

Avoid making too much noise

• Keep in mind an exercise facility is a public place
  • where many participants are trying to concentrate on performing their exercises
• Avoid excessive chatter
  • particularly in exercise class
    • wait until after class
  • do not initiate conversation with someone while they are engaging in a weight training set or a sprint bout
• Do not use cell phone
  • turn of ringer
  • some gyms prohibit cell use in workout areas
• Limit grunting, yelling, or cursing during exercise
  • habitual or sudden outbursts are seen as rude and egotistical, "look at me!"
  • occasional natural grunting under extremely lifting conditions may be acceptable in some hardcore gyms
• Do not sing or whistle
  • particularly when you are listening to music on a head set.
• Avoid dropping weights
  • learn techniques for raising and lowering weights
    • Dumbbell Bench Press (See mount & dismount)
    • Dumbbell Incline Bench Press (See mount & dismount)
    • Dumbbell Triceps Extension (See mount & dismount)
  • do not bang weight stacks on machines
    • tapping weight very lightly is acceptable
• Use cardio equipment properly
  • do not slap feet on treadmill
  • do not bottom or top out on stairclimber
• Do not bounce balls in fitness area
  • keep basketballs on the court
• Do not smack chewing gum or pop bubbles
• Loud or constant noises can annoy other members

Asking for a spot

• Ask for a spot when going heavy on higher risk exercises such as the bench and squat
• Utilize fitness staff before approaching a member you do not know for a spot
  • do not interrupt a fitness instructor if he is conducting a personal training session or equipment orientation
  • do not interrupt someone while they are performing their set or spotting someone else
• Limit how frequency you ask others for a spot
  • use the weight you can handle
  • only go heavy occasionally
  • seldom exercise to failure on higher risk exercises
  • use other methods rather than forced repetitions to break sticking points
    • utilize more effective and safer techniques such as periodization, light/heavy workouts, and periodic exercise changes
  • learn and utilize mounting and dismounting techniques on dumbbell exercises
• Communicate to the spotter before your set
  • ask them to spot you in a specific manner if this is important to you
    • by the wrist, on the elbows, on the bar, around the waist
    • far spot (stand by), close spot (ready to assist position), very close spot (ready to assist with contact with bar or body)
    • help with lift off rack, etc.
  • tell your spotter approximately how many repetitions you plan on completing on your own.
    • This will give your spotter an idea when they will transfer from a far spot to a close spot
• Ask for a spot only on the last rep if needed
  • do not expect the spotter to assist you beyond one assisted repetition
    • the purpose of the spotter is not to do the work for you
    • if you can not handle the weight by yourself
      • lighten the load to a weight what you can handle
      • leave your ego at the door
  • rack the weight after your spotter has assisted you with one repetition
    • even if you did not complete your estimated number of repetitions
    • for a very close spot, this does not include the spotter holding onto bar or body as you complete the reps

Avoid arriving late to Training Sessions

• Particularly for a yoga class when participants are finding their inner calmness
• A noisy late entrance can disrupt the mood

Abstain from telling others they are using the equipment improperly

• Unless it is your job or someone's life is in danger

Wear appropriate apparel

• Wear workout clothes and athletic shoes in fitness area

Practice hygiene

• Avoid offensive body odors
  • bathe regularly and use underarm deodorant
  • release your farts where no one can smell them
• Wipe machines off before and after use
• Wash hands to decrease spread of germs
  • after using rest room
  • after sneezing or coughing on your hand
  • after workouts
• Do not smoke anywhere near facility
  • not even outside near entries
  • utilize patches or do without

Do not bring young children to the gym

• Unless facility has child care services
• A gym is not a playground and can be extremely dangerous

If you do not like the choice of music or what is playing on TV

 
• Ask others working out if they would mind if you request a change
• Bring your own headset and portable music player
• Do not bring your own audio equipment to the gym for others to listen to

At water fountain

 
• If you are filling water bottle
  • allow others behind you to use water fountain
  • finish filling up your container after they are finished drinking
• Do not spit or dispose of chewing gum in water fountain
  • use toilet and trash receptacles

On track

• Walk in inside lanes
• Pass on outside lanes

In locker room

• Locker room attendance are not paid to be your personal maid service
  • put toiletries back where they belong immediately after you have used them so others may use them
  • wipe up water you spilt around sink counter top
  • throw towels in designated bins after use
• Showers
  • leave shower the way you found it
  • turn off water
  • don't leave behind empty shampoo bottles or extra towels
• Don't monopolize mirror space, hair dryers, or other accessories intended to be available for everyone's use
• Be respectful of other people's belonging and personal space
  • naked persons always have the right away
  • if your belonging are on locker bench make space for others who come
• Do not take cell phone out of case or gym bag
  • turn off ringer before entering facility
  • many facilities prohibit bring cell phones into locker facilities since they often have built in cameras