1. Weightlifting Etiquette Rules to Lift By

2. Obey the Facilities’ Rules Uphold rules of club and exercise room Read rules and posted signs Observe posted equipment instructions and warnings Practice good safety-it’s dangerous in there!

3. If someone else is using the equipment you want 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 weights are loaded on equipment and user is nearly finished – after each set, allow the other person to use the equipment try to set the apparatus adjustments back where the other person had set them assist with reloading or unloading weight If someone begins exercising on a weight apparatus while you were resting between your sets – you should say "I only have X number of sets 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 is aware someone is already sharing the equipment with you If waiting in line and you leave to use the restroom 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 believe I was here before you, I just have a couple more sets". You cannot claim a piece of equipment by setting a towel or water bottle on or next to it

4. If someone wants to use the equipment you are already on Allow others to work in between your sets Do not rest on exercise equipment – studies suggest recovery is accelerated by light muscular activity such as walking about between sets rather than sitting. 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?

5. When You are Finished 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 that was using it before you had 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 » don't assume everyone would appreciate a pair of plates left on the apparatus – storage arranged by weight of plates (eg: 45lb, 35lb, 25lb) – 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 attachments may remain on machines if they are commonly used by others

6. Be Aware of the Area and Others Around You 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 where 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 where people need to walk – even if you are exercising right next to it

7. Avoid the 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 engaged in a resistance training set or a sprint bout Do not use cell phone – turn off ringer – some gyms prohibit cell phone 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 extreme lifting conditions may be acceptable in some hardcore gyms

8. Avoid the Noise! 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 – 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 stair-climber 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 exercisers

9. Be Punctual for Group Fitness Particularly for a yoga class when participants are finding their inner calmness A noisy late entrance can disrupt the mood

10. Practice Good Hygiene Avoid offensive body odors – bathe regularly and use underarm deodorant Wipe machines off before and after use Wash hands to decrease spread of germs – after using restroom – 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

11. References Excerpted from ExRx.net Portions adapted from: Ford C, DeMontravel J (2001), 21st-Century Etiquette, The Lyons Press, Guilford, CO, 271-272.