DOs and DON'Ts at the gym

January: The most hated month of the year by regular gym-goers. 

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Inspired by this hilariously accurate video I recently watched,  I am offering a little advice to all gym lovers, newbies or veterans, as both an employee and a regular.

DO read your contract when you sign up! That tiny print can cover a lot of things you won't think of until it's too late.

DON'T go right after work (if you work typical 9-5 hours). If you must, be prepared for lines and a crowded, smelly, grumpy mass of people.

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DO try new classes! You could find a passion you never knew you had. Your workout routine needs variety, and most classes are full of both experts and beginners.

DON'T just do only cardio or only strength! Again - variety!

If a free training assessment is offered, DO it. It's a great learning opportunity, but DON'T feel pressured into buying anything if you're not ready or can't afford it.

DO wear appropriate attire: No jeans, no flats and no booty shorts, please.

DON'T bring anything valuable with you. It's just not worth the risk. If you absolutely have to, invest in high-quality lock.

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DON'T make unnecessary noise. This includes talking on your phone, singing along to whatever you're listening to, having the loudest conversation possible with your best friend on the elliptical next to you, grunting like a caveman or dropping weights like it's your job.

DO wipe off machines and pick up after yourself.

DON'T peek at the treadmill (or StairMaster, elliptical, etc.) screen of the person next to you. You're not as sneaky as you think you are, and it's none of your business.

DO report equipment problems to a staff. They're not constantly monitoring the machines, so speak up if something's broken.

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DON'T get on a treadmill right next to someone when five others are open. It's weird. And annoying.

DO the appropriate exercises in designated areas. It's called  squat rack for a reason.

DON'T shower there unless you really have to, and if you do, make sure you DO wear flip flops!

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DON'T waste everyone's time by sitting around on a machine you've claimed as yours for the past 10 minutes. You don't need a nap between every set.

If you belong to a corporate gym, DO remember staff members, including most managers, are really just messengers with no way to affect policies or practices, so treating them poorly doesn't do anything other than make you look like a jerk and become a funny story for them to tell their friends.

DON'T take selfies. No explanation should be needed.

DO learn the guest policy before showing up with a guest you expect to bring in for free.

DON'T stare at people. It's creepy and awkward in any context.

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DO make your membership worth it! It eats up your time and your money, so put in the effort.

DON'T stay later than closing time. Why is your time more valuable?

DO ask for help if you don't know how to use or do something.The payoff of doing an exercise correctly is worth much more than saving yourself the small amount of embarrassment you may feel for being unsure.

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DON'T forget about hygiene. Yes, you're expected to work up a sweat, but please wash your gym clothes regularly and remember to put on deodorant. 

DO try to abide by the limited time guidelines for busy hours usually posted near cardio equipment. If 20 minutes just seems too short, cut your 45-minute run to 30 minutes and push yourself a little harder. Everybody wins.

DON'T think you're above - or below - having a personal trainer. If you can afford the sessions, try it! No matter how long you've been working out, you'll learn new moves to mix up your routine.

DO talk to people. It's a great environment for meeting others who share the same passions as you! But learn how to read body language and take a hint. Not everyone wants it to be a social experience.

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  DON'T look around and compare yourself to others.

DO be proud of yourself for being there!

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