Gym Tips for the Resolutioners

I know one of the most common New Year’s Resolutions is to start going to the gym; it’s a good one, but it makes a lot of us normal gym-goers groan. Yes, the machines and weights we use are taken, but it’s more then just the crowds. Here are a few tips for those that are hitting the gym for the first time (or first time in a while).

• Wipe down the equipment: Its gross to sit on a bench after someone else has used it and hasn’t cleaned it. Even when the benches and weights are wiped, they are still fairly gross (I’ve wiped bars and have the wipe finish brown). My gym has wipe stations all over the place and it takes little effort to grab a couple and clean what I’ve used.
• Return the equipment to where it goes: This morning, I went to bench press and 3 of the 6 benchs had weights left on them; I didn’t know if they were being used or if someone was taking a break at the water fountain. It’s frustrating to try to figure out. It takes 2 minutes to grab a couple of plate and put them back. I’m not even asking for the weight to be put back in some kind of order (although my OCD would appreciate that as well). Besides plates, this goes for dumbbells, barbells, mats, risers, and any thing else you might use.
• Use clips on barbells: I’ve seen some Olympic lifters get hurt by not using clips on barbells; if a plate slips off, your movements get off balance. Even if a plate moves a little out of place, you can find the lift more difficult and throw off your center of gravity.
• Don’t be afraid to ask: There are a lot of people at the gym that will help spot or allow you to work in on a machine. The gym is a community. I go at the same time everyday and see the same people; any one of them would stop between sets to spot me. Don’t be afraid to ask for help; it’s much better then having someone run to pull weights off of you (I’ve seen it happen).
• Get a trainer: If you open a new gym membership, they will typically give you a free session with a trainer; use it. The trainers will help make sure your form is good before you get too far into a routine. As someone that’s gotten injured lifting, form is probably the most important part of heavy lifting. I’d recommend looking into getting a handful of sessions with a trainer; They hold you accountable for going and can teach a lot more in a few weeks then they can in one free session. I worked on and off with trainers for almost 8 years before I was really confident enough that my form was good enough to lift heavy on my own.
• Have a diet to match the gym: You won’t see improvements in workouts without the proper diet; I’m no dietician, so I’m not going to say to eat some much protein and so many carbs. Consult a trainer or dietician for exact numbers. I try to each a gram of protein for every pound I weigh. I limit the amount of carbs I eat, especially sugars. I mix in fat, which is important in a balanced diet; fats are not to be avoided. For weight loss, I try to have a calorie deficit. But what works for me might not work for you.
• Get some sleep: Proper sleep will help show gains at the gym. I need to work on this one, but it’s proven that good sleep will help with performance in the gym. Most places will recommend 7-10 hours of sleep. But remember, not all sleep is created equal; you want a good amount of REM and deep sleep. Also, naps are good, but they don’t replace the sleep you should get at night.

The most important thing is to stick with it. The gym has been crucial not just for my physical healthy, but also my mental health.