Whether you are a true beginner or starting back after a long break, the gym can be an intimidating place. Now you don’t HAVE to workout in a gym but don’t let intimidation keep you from walking through the doors. You can boost your confidence and ensure a safe and effective workout by learning the lingo (or gym terms) and knowing (and following) gym etiquette.
Let’s start with some of the common types of equipment:
The Barbell
A barbell is a long, 45-pound steel bar that can be loaded with additional weight on each side. You can use these to perform exercises like the bench press, squats, deadlifts, and more.
The Dumbbell
Dumbbells are small, handheld weights used for weightlifting exercises. Dumbbells can be as little as half a pound and as heavy as 150 pounds or so, though most commercial gyms will only have dumbbells up to 80-100 pounds.
The Kettlebell
A kettlebell is a round weight with a handle on the top, capable of sitting flat on the ground.They can be easily gripped by one or both hands and are usually used for dynamic, athletic-type movements (like kettlebell swings).
The EZ bar
The EZ bar is a smaller, 25-pound steel bar that’s bent at an angle in two places, allowing you an easy place to grip it with each hand. EZ bars are a little bit easier on your wrists when doing certain movements like bicep curls.
The Trap bar
A trap bar is a unique barbell with an opening in the middle shaped like a hexagon, allowing you to stand directly over the center of the bar and grip the sides, which are elevated. Trap bars are usually used to provide better leverage and a slightly safer way to perform deadlifts.
Plates
Plates are (usually) round, iron weights that can be loaded onto a barbell, EZ bar, or trap bar to perform weightlifting movements. It’s common to find plates as light as 2.5 pounds at most gyms, all the way up to 45 pounds.
Free weights
Free weights is an all-encompassing term that refers to any weight that’s not attached to an apparatus. Plates, dumbbells, and kettlebells are all free weights.
Clamps
Clamps or clips are things that you slip onto the end of a barbell in order to hold the plates securely in place.
Power Rack
A power rack is a four-pillar cage, usually made of iron or steel, that supports a weighted barbell and assists in a variety of lifting exercises.
Squat Rack
A squat rack is similar to a power rack, but usually has only two pillars. It does not fully enclose the barbell, and is designed to give you more room to back away from the apparatus to freely perform squats.
Machines
Weight machines are gym equipment you normally sit on that are designed to work your muscles by guiding you through a controlled exercise. Resistance is provided by a weight stack which is usually several rectangular shaped plates that are stacked on top of one another. Resistance can then be selected by using a pin that can be placed at a chosen spot on the stack.
Gym Etiquette
Next let’s talk about gym etiquette. It’s not just about good manners. Proper gym etiquette ensures a safe and effective workout for you and your fellow gym goers.
- Work in – If you need a machine or rack, but it’s already in use by someone, you can ask them to “work in.” That means you’ll take turns using the equipment. While they’re resting, you’ll perform a set, and while you’re resting, they’ll perform a set. At the moment, many gyms have asked members not to share equipment in this manner due to the COVID-19 pandemic to limit the spread of the virus within the gym. If you’re not sure, it’s best to ask at the front desk what their current policies are.
- Load and rack – When you are getting ready to lift using a barbell, you’ll “load” the plates onto the bar. When you’re done, rack the weights and put them back where they came from. It’s extremely important to put back all equipment when you are done with it to ensure that it can be used by the next person and doesn’t pose a tripping hazard because it’s left on the floor.
- Wipe down – Once you are done with a machine or piece of equipment, wipe it down. Most gyms will have wet wipe dispensers all over the gym for this purpose.
- Be mindful of your surroundings – make sure you are paying attention to what’s going on around you. For example, don’t start a set of kettlebell swings without first making sure you have adequate space — and look out for anyone else swinging a kettlebell or other weight when walking from one place to another.
Now you know! The gym doesn’t have to be an intimidating place. It can be a place where you meet new people, feel healthy and build strength, flexibility and endurance.
Learning the lingo and the etiquette will allow you to walk into your next gym workout with confidence and ready to sweat – willpower not required.
Looking for more exercise tips or ideas? Check out the other articles in the blog here
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