Form Rules and Gym Etiquette

FORM RULES

Good form is critical when it comes to working out. If you do not use good form, you open the door to possible injury. So pay close attention.

• Unless you are alternating sides, you should be even on both sides. Your body may be stronger on one side than the other, so you may not be totally even. Just stay as even as possible on both sides, you can do extra reps on one side in order to be more balanced.

• Extend fully without locking out your arms or legs. Do not hyper extend.

• Do not bounce weight.

• Do not stretch until you have warmed up slightly. Do not stretch when your muscles are cold.

• Keep your eyes open. Face what you are doing and watch others to make sure they are being careful in your vicinity. I can’t tell you how many times others have dropped weights around me.

GYM ETTIQUETTE

• Carry a towel and wipe down equipment after use.

• Make sure no one else is using equipment before you start.

• Do not ask to work in. It is considered rude. Their time is just as important as yours, plus you want to keep the focus on you.

• Clean up your weights after usage. Put weights in order on the wall rack.

• If using a bar, always use locks. This is a safety measure not to be ignored. Weights slide and can fall and hurt yourself or someone else.

• I also recommend in purchasing a good pair of gloves. If you are using light weights basic gloves are ok. If you are using medium to heavy weights, get gloves with a wrist wrap.

• Wear clothes that can breath and that you can move in.

• Always put the heaviest weight on the bar first. For example, if you using a bench bar, put on the plate, then the 35 lb, then the quarter, then the dime, then the nickel. A plate is 45 lbs, a quarter is 25lbs, a dime is 10lbs, and a nickel is 5 lbs, and a penny is 2 ½ lbs.