10 Things To Know Before Joining A Gym
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- Опубликовано: 29 июн 2024
- In this video I explain 10 things I think everyone should know before joining a gym. Things like gym etiquette, unwritten rules, and personal advice coming from me.
00:00-00:45 Intro
00:46-01:11 Ask for a gym tour
01:12-02:35 Have a plan
02:36-04:32 use your safeties
04:33-06:50 ask for a spot/know how to spot
06:51-07:52 Squats rack for squats
07:53-08:37 Avoid walking in front of people while they're lifting
08:38-10:25 Know how to load plates onto a barbell
10:26-11:27 Know how to use dumbbells
11:28-12:17 You don't need supplements
12:18-13:08 Don't compare yourself to others
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One thing I've learnt is that no one really cares what you look like when you're in the gym. It's nerve-wracking at first but then you realise no matter what size you are, the only thing that matters is the fact that you made it to the gym. Don't be afraid to get out of your comfort zone
There is always someone fatter/skinnier/weaker than you at any commercial gym, so there's kind of no point in caring.
You will never be the biggest, or the strongest lifter. Probably not even in your gym. But you can choose to be the hardest worker in the room every time you go in
That’s a lie. People look, people see other people doing weird movements. People look at others physiques and admire them. People just like to convince themselves nobody is watching, but through confidence you’ll see it doesn’t matter. But to claim nobody judges, in a place consumed with aesthetics and health, is absurd.
@@BadMannerKorea - Truth, man. People do care, they do pay attention to who’s around them and what/how they’re doing something. Big muscle guys are less likely to get their workout interrupted unlike skinnier/smaller guys at the gym. If you’ve unknowingly stepped into someone’s workout area while they’ve momentarily walked away, someone larger and strong is more likely to get a pass and continue exercising when that other person returns. Look at what most women do at the gym - they put over-ear headphones on because they don’t want to be interrupted by some jacka** who’s attracted to what they look like or are wearing. The real trick is that after you’ve established your workout routine, the thought of people potentially looking at you will be background noise. You’ll be so invested in what you’re doing that MOST of the time, it won’t bother you.
AMEN. GET IT LADDS
Trying my best to say this right and respectful.
If you are in the "very heavy range" of unhealthy weight, know that all of us are more often than not rooting for you 1,000%. It can be understood that it's a very different level of self consciousness about being in a gym when trying to become healthier. But believe me when I say that no matter the exercise you do for the day we are cheering you on. Especially when we see you often and repeatedly.
Basically no matter what you think of yourself we are really hoping you succeed.
Really hope I said that well.
Couldnt say it anymore better. Whenever I see people in that situation I am rooting for them, and thus they inspire me more. I and I'm sure a lot of other people in this comment section at one point were that overweight or fraile individual.
10000000000% this. Seeing people crush it and improve is the best inspiration for me to keep working hard. We WANT YOU TO WIN. Just be regular and give it your best.
Fuck yes. EXACTLY this! It kills me when i start seeing people inevitably drop off in February
Yes this. These two dudes from work saw me struggling with my weight/strength/self-esteem and basically peer pressured me into lifting with them. They got me started on my journey and for that I’ll always be grateful. The gym is a place for us all to build each other up as we build ourselves.
This is so true, and well said. I’m what you’d call an intermediate lifter, been going to gyms on and off for 30 years. Everything I have ver seen and heard at any gym agrees with this 100%.
me: been a member of a gym for almost 10 years
alan: this video is intended for someone who has never been to a gym
me: still watches because Alan makes great videos
😅😅😅😅funny that he said that at the very beginning of the video, and yet; here we are watching to the end 🤣🤣🤣
Yup.
I think this is a great video for anyone, regardless if they are just starting or seasoned. Some times we forget the basics and a little reminder is good. Personally, I really appreciated 9 and 10.
Samesies
I have my own gym and still watched it
I agree with all of them. Some more.
- Use equipment efficiently, and don’t rest on equipment that you are not using.
- Allow others to work in if not too inconvenient.
- Ask to work in, don’t just step in.
- Don’t monopolize multiple pieces of equipment if the gym is busy.
- if you are sweaty and nasty, wipe down the equipment after use.
- Put plates and attachments away after use
- Put plates with other matching plates (most should have learned this on Sesame Street)
Right, but i'm agaist the first one since we are in a pandemic covid situation, so
I say, just leave the equipament when done, abd don't forget to clean it
I would also like to add just 1 more: When you take weights on and off, take a stance slightly wider than shoulder width, juuuust in case it drops accidentally.
(I dropped a 45lb plate on my foot helping my friend unload his bar for bench...when the weight hit, I felt the arch of my foot bottom out in my shoe under the weight)
@@Eli-el7mr that's a fun mental image
@@Eli-el7mr ouch
@@Eli-el7mr my friend dropped a 50kg plate on his big toe and it got s m u s h e d. he had wires put in etc 😬
I can't believe it needs to be said, but put the weights back where you found them. Don't put the 30 lb dumbbells in the spot for 90s because it's closer. Don't put big plates on a weight tree on top of much smaller plates.
As when going out in nature, leave it looking better than you found it. The animals will appreciate it.
@Jack Bean bro, if someone is watching this to join their first gym, they definitely aren't committed enough to invest in turning their entire garage into a home gym.
@@NotHPotter Since when does it take up a whole garage??? BRO
@Jack Bean calm down, bro
@@davebrown4841 you too
@@davebrown4841 Depends whether you consider a squat rack, a bench and a barbell a "gym".
I mean you can train there, sure, but calling that a gym is a stretch. A half decent gym costs money and space that the vast majority of people can't afford. Whenever you feel like you need to ask the question "why doesn't everybody have a home gym?" the answer is always because they don't have 500 empty square feet in their house and five grand for a decent bit of kit and faced with training exclusively with a barbell, an adjustable bench, a squat rack and whatever mismatched plates you could find on craigslist, most people would much rather pay the membership and train in a commercial gym.
10:16 Another thing i wish i had known is when people say "i can lift two plates" that almost always means 2 plates on one side. I once said "I want to bench 4 plates" which would be 405 when I was just inching in on 225. The older trainee gave me a weird look and I felt like an idiot
Id suggest learning the numerical amount. 135, 2 45s + bar. 225, 4 45s + bar. 315, 405, and so on. Im old school i look and just know at this point.
Ive seen people have 1 45lb plate on one side, and 2 45lbs on the other. You may get injured doing this.
Reminds me of when I learned of all the nicknames people have for weights. My mentor would talk about plates like they're currency. 5 = nickel, 10 = dime, 25 = quarter, 100 = a buck. The only exception was that 45's were just "plates."
135 pound deadlift is equal to 0.
@@JayEmCraft I like to call the 45's "pizzas" lmao
Another tip for spotting: IMO the spotter's grip width should be the opposite of the lifter's grip width. If the lifter is using a neutral or wide grip, which is typical, the spotter's grip should be narrow. If the lifter's grip is narrow, the spotter's grip should be wide.
Yes. This is the rule used in USPA and IPF
My no. 1 tip is, if you don't know how something works at the gym (or in life generally) just ask for the information! It'll save you so much time and anxiety, and you'll enjoy your workout much more vs trying to figure it out on your own, feeling stuck and embarassed for an hour, and then leaving discouraged. This also helps you break the ice, so you'll begin to recognise people and feel like you belong there.
One addition: it'll become more and more enjoyable over time, so be consistent in that initial phase around 4-6 weeks
This is very very very true! First 4-6 weeks are crucial, everything after that will be damn joy and you will be happy to go to the gym. I became addicted after id say 4-5 weeks. Cant even imagine my week without going, even canceled some job interviews because it would have messed up my gym schedule lol
Awesome video.
As I was shown a long time ago, “plates in” help keep all the weights flush when one adds smaller standard weights such as a 25lb plate to a 45lb plate and secure it with a collar. This reduces plate rattle or slop. It doesn’t matter when using olympic plates that are the same diameter.
Also, I was taught to never give advice to someone who doesn’t ask for it. When I was 18, I was doing reverse grip bench at a gym and a know-it-all approached me and told me I was “benching wrong”. Luckily, an older and much bigger member than both of us told him what I was doing and to leave me alone. That older member turned back to me and simply said, “keep it up” with a thumbs up. That simple gesture had such a strong impact. It removed a lot of my reservation to going into that gym.
Lastly, if you are just starting, nobody cares how much weight you are lifting. EVERYONE started somewhere and most of the time, it was a light weight. Use good form, stay consistent, and just lift.
Even as advanced as this guy is he still takes time for simplicity and to include everyone . Good job.
Dude I needed that last tip. I have been having a rough time lacking motivation but I did 3 sessions this week. I AM proud of my gains.
💪💪
There will be highs and lows. But you'll see progress and those lows will make those highs higher :)
10:08 Def right, Ivanko has confirmed this publicly. Great video man.
9:43
I love the gym and love lifting but still struggle with comparing myself to others. I always tell myself not to but sometimes that's easier said then done. I wont stop trying to work on it though! Love your videos and keep it up!
I did the same in the past. What helped me was to realize everyone who lifts heavier than me once lifted as much as I do. Maybe they started lifting before, maybe they train more often, or more efficiently than I do.
It's like what the narrator in that old "Wear Sunscreen" video says, 'Don't waste your time on jealousy, sometimes you are ahead, sometimes you are behind. The race is long, and in the end, it's only with yourself.'
That's why I like training at home. The only one to compare myself to is my own fat but in the bathroom mirror lol
@@viniciusah I haven't heard that quote but I'm glad ypu brought it up! Thanks man!
@Vinicius Alves Hanada I haven't heard that quote but I'm glad ypu brought it up! Thanks man!
I had the same problem until I talked to the people that i was comparing myself too. It made me feel better and once I became friends with them they would randomly compliment me. It's now one of the reasons i go.
Alan you need to upload more dude! We love you!
I've been lifting for years, and never knew these explicitly. There's a lot of untold norms, and I'm glad you defined them here
Been training regularly for about 5 years now, still learning new stuff and changing my training accordingly. Don’t be shy about speaking to people at the gym, a lot of them are cool people and are likely just as nervous/insecure about being there as you are. Made a few friends at the gym and it really does make going there a much nicer experience.
My biggest pet peave for gym etiquette that goes along with proper squat rack use is proper equipment use in general. I can't count how many times I've needed a bench for something and someone is using it as a their personal table. Keys, phone, wallet, pre-workout bottle, and towel all laid out on a bench while they're standing next to it for an exercise. This goes for either a barbell bench press or a free-standing bench for use with dumbbell bench or other such exercises.
Fucking yeet that shit
Yes. Put that on the next list!
My gym got these fancy tires that you can flip, drag and push and the gym's trainers keep using them for sitting, stepping (when they have benches for that), phone rests, etc..
And people also plop themselve down in the middle of the gyms turf to stretch and stuff so it's hard to me to do drags and pushes in a straight line
Agree with all of them!
My own one, that everyone should follow:
If you don't know something, such as the correct execution of a lift
Ask for help!
This! 8/10, gym staff are more than happy to take a few minutes to give you some coaching. The remaining two times it's because they're in a hurry to set up a group session or something.
I just always love the down to earth common sense that Alan puts forth!! Thanks a million for what you do!
I absolutely love your new approach to life Alan.
You look healthy and in great shape.
The supplement tip is really good for all fitness folk and the little skits you make are hilarious.
Keep it up!!💪🏻💪🏻💪🏻
It really is a good point. As he said Diet, Exercise, and sleep are key. Plenty of great athletes who didn't take any supplements.
I’ve been going to the gym for a year and a half and still learned some useful things.
Thank you for being honest about the supplement pressure from the fitness industry. Your level of integrity makes me wanna join your gym 🙏🏾👊🏾
I love how your videos are so informative and subtly hilarious
I've been training for 45 years and I still found this an interesting watch. And got more than a few chuckles too. Thanks for the great vids.
I cant watch someone talk about how to properly load plates onto a bar without thinking about Mark Rippetoe's video about the subject. If you haven't seen it, I would suggest everyone watch it. Absolutely hysterical.
Great video. Helpful motivational tips, I’ve been stressing about getting back into working out.
The gym walk through was a really good tip that I didn’t really think about before, also for plate direction the competition plates at my gyms and little magnets so it’s best to alternate the direction of the plates
11 wipe your sweat off the equipment
12 put your plates away
Yeah, the wipe your sweat off bit should definitely have been on the list.
Wise words and great advice Alan. After having double shoulder reconstructions I struggle with overhead weight exercises but have the scars to tell the story as to why I struggle but remain self-conscious of my 'lack' of lifting ability. That being said I still can see myself transforming after a couple of months (being dedicated in training & somewhat diet) and now noticing improvements with managing weights (bodyweight included) that previously were an issue to handle. Doubt my back will ever agree to doing high-bar squats though.....
Good list Alan. Keeping it real as always!
Great tips Alan and really enjoy your most excellent Untamed Strength gym!
Absolutely an informative video for anyone who is new to the gym!
Great clips. Great advice. Relevant timing for those gym that are open at the moment.
I saw people using dump bells right in front of the dump bell rack many times. Wish they could watch this video and learn the etiquette. Love the content! 👍👍
Great video and the last tip is likely the most important! Love your content.
Good list! Definitely the type of thing to help people like myself with some anxiety going into new situations feel more comfortable and more likely to try it out. Maybe another one would be just telling some silly or weird questions some people might worry about.
Solid advice my guy! Keep up the outstanding work. I'm a gym rat so I go 5-6 days a wk but thanks for being there for those who don't 🤙
Hell yeah Allan, I love the bench tips. I wish everyone knew these tips at global gyms but oh well :)
Perfect. This is why I watch and recommend Alan’s channel all the time. Semper Fi.
excellent list. That walking in front of people when they're trying to lift heavy is a big one. I have to close my eyes otherwise I get distracted...
Adding:
- Re-rack the dumbbells in the correct place . Always re-rack the equipment you use. The gym is not treasure hunting territory....
- wipe down the bench and dumbbells/barbells - esp if you're sweaty.
These are all extremely true unspoken tips I just kinda know after all this time watchin’ so many damn videos and am glad you’re sharing
Ive been lifting for 38 years, the last three in my home gym. And even I found this helpful. Need to show it to my dogs.
Alan makes the best videos. I don’t even care if I already knew all this stuff. Still fun to watch and listen. 💪🏻🤓
Man I'm not new to gyms but I learned new things from the video - thanks! I get that some people are not the sporty type but the tips about interfering when someone is lifting are such common sense that it anoys me they need to be said.
Thank you so much for the reminder to not compare myself to others. It is such a bad habit we all struggle with, some more than others. I also needed to hear celebrate the small wins. A win is a win no matter the size and right now my wins are small, but im still winning. Thank you for your time and content.
Welcome back! I missed you!
Top tier content as always! Great thoughts!
Alan, you are a great representative of what you do. Keep it up.
one of my biggest pet peeves is when a person asks to work in with me when I’m doing a compound lift (squat, deadlift, bench). If I’m on a machine, that’s no big deal because it’s a lot easier to switch back and fourth. But when I’m doing one of the big lifts, I don’t want to be disturbed or interrupted, or having to switch plates back and forth in between sets. And in a way, I find it to be a little bit self centered. Like I’ll wait patiently as long as I need so I can have my own squatrack or bench, just for someone to come interrupt my routine so he can get his workout in. If I had to wait my turn, what makes you so special? It’s one thing to be offered, but to ask is sorta like asking to take a bite of someone else’s food. And yes, I’m well aware that benches and squatracks are the most popular gym equipment. That exactly why I patiently wait my turn. Idk, maybe I’m just an asshole lol
I had that happen to me a couple of months ago. I waited a good 15 minutes for a rack to become open. And when I finally got one, someone came up and ask me how many sets i had left.
Completely depends on the vibe of your gym. In most commercial gyms, noone knows anyone else and everyone is usually very possessive about the equipment they're currently using. Where I train, in a small specialized PL and WL gym, most people know everyone else and being 3-4 to a bench press or squat rack isn't that uncommon. I personally think you're not being an asshole but maybe being a bit too sensitive if just being asked sets you off, you can just say no.
I kinda like sharing it, especially with big strong dudes. Lifting those plates back and forth is like a little plus to my workout
@@stefanthyberg4866 I’m just a little particular about my compound lifts. I definitely don’t mind a spot every now and then. But I’m at my peak of focus and concentration when I BP, squat or DL. I really just don’t prefer having someone linger around or to sit around and chat in between sets. Machines are different story tho
Great advice, as always!
I've been a member of a gym for a long time but I just wanted to hear what Alan had to say. I'm glad I did. I will be showing this to friends considering gym memberships.
I must admit, Alan, this video imo should become viral and should be viewed by as many people as possible. These are advices I would have strongly benifited way back when I first entered a gym. And I, honestly, feel a lot of beginners would hugely benefit from it as well. Well done for making such a highly useful video!
P.S. The thing I feel is missing is putting weights and equipment back as a lot of people do not understand why they need to do so.
Good stuff in here as always
This video is great. So many self righteous people that give newbies a hard time
Informative, but also some good humor snuck in
Yo thank you so much for that information I just started in November the gym
I'm very happy. I'm still learning slowly. Thank you so much this video was great
the thing at 10.00 with loading the plates is 100% accurate. Within the IPF it's still a rule that first plate should be facing inwards. And it's 100% because of sponsorships and their logo beeing shown.
Yes, it´s still like that in the IPF + affiliates, they are very conscious about their partners and sponsors.
I’ve recently started going back to the gym after 10 years of being a couch potato 🛋 🥔. I was very self conscious my first couple of days until a couple of gym veterans came up to me after I did a few sets of 75lb barbell incline and said “that’s money! Keep at it!”. They made me feel great! I was watching them do the same lift with 225lb and feeling dumb doing my little 75lb. But all that really matters is that I’m in the gym and moving the weight with correct form. Nobody is judging you. Just get in there and get to work! Also, I’m on my 3rd week of going to the gym 4-5 days a week and eating clean (protein, water, and vegetables only) I feel amazing! Yeah I’m sore but I literally can’t wait to go back to the gym now. Thank you for these videos. They are a huge help!
Good shit Alan..this is all important if you’re trying to grow
For the longest time I didn't know I was supposed to count the bar... I was happy when I discovered I should be, turns out I was benching 100kg instead of 80! (And wondering why I wasn't making much progress at 76kg bodyweight)
Always a fantastic day when Alan uploads
The most under rated channel hands down!
The bench spotting advice is pretty spot on
Been in the game for 12 yrs and learned something new. Like most comments, that one extra tidbit of advice: the gym isn't a pickup scene or area to spit game; also - don't gawk unnecessarily (or get caught 😉)
Good thing that the "how to spot someone" part was included here, i have never really thought about that stuff. But now i am ready in case anyone ever wants to ask the smallest person there to spot them
Amazing advice, thank you.
I love your style! Great video
I've been working out for around 15 years and consider myself experienced in the gym. Hell, I learned something from this video!
Wooh! Alon is back!
Favourited and saved for later. This is a great for people wanting to start at the gym.
Relieved to see the one about finishing a DB bench set. I’ve never seen anyone but me do anything but drop the DBs.
I've seen people doing an incline db bench complete their final rep, lower the dbs to the start position, and let go. It's ridiculous.
Love the spotting guide. Especially the whole "help a little" thing. I prefer to grind the rep
love the explanation on the importance of supplements, also glad he threw that extra bit about whey in there
Dropping that rippetoe knowledge about the plates!
agree on all 100%. your lateral raises in front of the DB rack example was hilarious btw lol "trehn untemmmmmmmed!"
Great video. I wished I had seen this video before I started working out regularly. I can clearly see old me not sure where to start and being apparently lost
Love that band workout in the squat rack, Alan!!! I snorted coffee up my nose on that one!
Thanks, Alan. I enjoyed the list. But the first thing that jumped in to my mind was cell phone use & etiquette.
I love your content!
Smart, insightful and funny as always
Good job you did, been going to a gym a long time.
A good spotter is so underrated. They’re the barbers of the gym
I have had people ignore all the spotting instructions I gave and go ahead to hold on to the bar the entire set
This is an amazing video and I wish I had it when I started going to the gym
To expound on what you said about body composition, don't focus on the scale. Rather, focus on strength and body fat composition. The scale may go up if you gain muscle which is good news in the long run.
What a great video!
I think this is the best fitness channel hands down.
LOL first day, just wondering around feeling awkward, then leave. sounds right, thank you for this video. Hope whatever gym I find has cool people
Damn good video!🤜🏻🤛🏻
Great video. It's surprising how many of my coworkers don't go to the gym just because they are afraid of looking silly. I would have added something like 'don't stare at other people' and 'have a shower and fresh clothes every day'.
This is a great video 👍
#10 took me a long time to get to but it’s great once you get there!!!
This video is awesome. Also MAD props for telling people they don't need supplements. The majority of people get plenty of protein from their diet as is, and unless you are really trying to grind out the peak (and for some reason haven't done any work to optimize your diet) you probably don't need much if any supplements.
Please make sure your spotter knows what they’re doing, for the love of god. My brother decided yanking the bar up and letting go was the best lift off when I was maxing and I damn near killed myself cause he pulled me with the bar
Thank you for talking about supplements. So many newbies fall into the supplement trap bc they don't know any better.
I love the no stupid questions approach of this video. I feel like a lot of new lifters really like a sense of orientation before entering a new environment. The only think i would add is RACK YOUR FLIPPIN WEIGHTS BROS! Signed...the old lady who always seems to have to do it for you
Plates facing in will SLIGHTLY shift the center of mass of the plates to the outside of the bar, giving SLIGHTLY more flex to the bar when deadlifting. Not a big deal either way, but it is an effect of loading the plates in one direction.
Really would depend on the plate. A rogue deepdish plate might be shifting 10 kilo weight out by 20mm but I doubt it would impact the bar even at 700+ lbs. The tolerances of the opening are small enough that enough surface area is contacting the sleeve to distribute the weight across the contact. When using calibrated plates it's a complete nonfactor. Maybe 2-3 kilo moved out from center by 1-3mm? Not enough to impact a fully loaded bar.
Using a 27mm deadlift bar I only achieve a small amount of bend/whip with 500 lbs on the bar. Even "cheating" with bumpers as my 2 inner 45's and iron for the last 3 45s the bar movement is basically identical to using a 28.5mm power bar loaded with 5 iron plates.
As someone who has lifted for years, these tips are fantastic. Wish I knew all of these going in so I didn't feel like a deer in the headlights. This guy knows his stuff
9:25 Rip would be proud.
Great content! Been a gym rat for over 4 decades, and many of the YT vids about lifting make me SMH. This was excellent!
Jest do your best, make a goal and never quit ... Allen this was one on your best videos .. I will share this ..
"It's not the destination ,but the journey that keeps me coming back to the guy."