Top 5 Signs You are New to the Gym – Bro Science Edition
Joining a gym is a great thing you can do for your health and fitness. However, it can also be a daunting task. There is this misconception that you must already be fit to use a gym. The ripped men and women can certainly be intimidating, but the odds that they are watching you is unlikely.
Unlikely, that is, unless you commit many rookie mistakes.
Most committed gym goers are focusing on their form, trying for new PRs, and so on. They will only honestly take notice of you if you do something incredibly annoying, stupid, dangerous, or some combination of the three. So, here are some of the biggest newbie mistakes often seen in the gym according to Bro Science.
Dumbbells, Dumbbells Everywhere
There are few things more annoying than stubbing your toe. Now imagine stubbing your toe against a 20lb dumbbell left out in the walkway or tripping over a pile of 5lb, 10lb, and 15lb weights. If one of these things happened to you, you would immediately try to locate the culprit and take them to task for being a slob and creating a hazard area. Also, it’s just plain annoying to go to the weight rack and find half of them are missing, but aren’t in use.
If you are new to the gym and looking to avoid this kind of heat, don’t leave your dumbbells all over the floor. Re-rack them or be prepared for a verbal smack down (or withering glares at the very least).
This can happen with any number of exercises. For example, not hitting at least parallel when you squat, doing L-Pull-ups (or violently kipping) and counting them as real pull-ups, not bringing the bar to your chest when benching, and only curling ¾ of the way down are just a few.
If you are over there grunting away as you half curl an obscene amount of weight (especially while in the squat rack) you will be the recipient of an obscene amount of shade. To avoid this unwanted attention, stick to weights you can handle, come clean with yourself about your strength, and move on to more realistic goals. You are not going to impress anybody with your poor form and cheating half reps.
Curling in the Squat Rack
This was just briefly mentioned; however, it does deserve its own category. Yes, the squat rack does look suspiciously like a place to curl to the untrained eye.
There is often this great mirror right behind it so you can watch yourself half rep through your curls, there is a bar (sometimes set very low on the rack) that is seemingly at the right height to begin curling, and you may have just seen a Curlbro commit this sin.
Nobody likes Curlbros, and nobody likes newcomers who curl in the squat rack. There are gym employees (and overly helpful know-it-all’s that pretend like they are personal trainers) who can help identify the equipment and their function for you. Note: Try to find a real trainer; overly helpful guy is often known to be wrong and highly opinionated.
Improper Plate Math
There is no logical reason to do this, yet it happens all the time. Let’s say you want to bench 160lbs; you will need 80lbs on either side. This does not mean you go grab a 45lb plate, three 10lb plates, and a 5lb plate for each side. Everyone will hate you. Use 45lb, 25lb, and 10lb plates on each side. It’s the same amount of weight with less ridicule and side eye.
Walking Around with Your Shaker Cup and Blender Ball
Lots of people use shaker cups and blender balls for their pre workout or post workout supplementation. However, constantly walking around, throttling that sucker like it insulted your mother is a dead giveaway that you are new (or you are an epic tool).
It is a scream for attention. “Look at me! Look at me! I drink protein shakes! I use beta alanine! Who can spare a scoop of creatine?!” Proper pre and post workout nutrition is important. Getting your workout from using your shaker cup like a shake weight is not. While it’s great that you care about your muscle carnitine synthesis, no one else does.
For more tips and common mistakes, check out the source of these rookie fails: