- Most gym-goers go to the gym after they've finished work, so the gym will be most busiest at around 5-8pm. Since there will be more people at this time of the day, the chances of there being dickheads amongst them will be higher.
- Chances are, most of these dickheads just care about training their upper body by benching a lot with bad form (butt coming way off the bench), and whenever they train their legs they probably just leg press and do quarter squats with way too heavy a weight.
- These guys don't deadlift or squat heavy properly because they're afraid that they'll hurt their backs, but the ironic thing is, is that benching with bad form such as in the image above is bad for your back. Lifting badly is bad for you, lifting properly is not.
- You may come across the occasional gym idiot who happens to be rowdy.They might even tell you the way you're training is wrong. Just ignore these people. The truth is they're insecure about themselves which is why they feel the need to prove themselves to other people. Don't bother starting any conflicts with these people, you're at a commercial gym for a reason; you have no other option so last thing you need is to get banned (if that's possible). Also, you don't want to build a bad reputation for yourself because from time to time you might need to ask for a spotter.
- If you're a female, the chance of getting stared at will be pretty high. Just ignore it. If someone talks to you (and you don't want to be spoken to), make it clear that you're in the gym to train and not to chit-chat.
- If you want to minimize the chance of having to deal with any dramas, go to the gym at a non-busy time like midday.
Okay now for the equipment. You want to train at a gym that has good barbells. You may not be able to tell the difference if you're handling light weights but at heavy weights it'll make a lot of difference.
This barbell has good knurling
One thing to look out for is the knurling of the barbells. If you can clearly see a criss-cross pattern along the entire barbell, it means it has good knurling. This means that you'll be able to grip the barbell effectively. If you can't see the knurling, it means the barbell is old, and if you try deadlifting heavy weights with it, you'll find it difficult to grip the bar (it'll want to slide out of your hands). If the knurling on a barbell is really obvious, like it sticks out and looks like it'd imprint dents in your hands if you gripped it, it means that the barbell hasn't been filed down properly. In terms of gripping there won't be an issue, but your hands might get sore. Try to use the same barbell every time you train.
You also want to use a barbell that has rotating sleeves (those side parts where you place weight plates on). If they can rotate easily, it'll make it easier to do exercises like the power clean and snatch as you'll be able to get under the bar easier. I'm not too sure if it makes a big difference on squats, deadlifts, presses and bench presses but it doesn't hurt to use a good barbell for those exercises too.
A trustworthy barbell brand
If you see this logo at the end of the barbell, it means it's a quality barbell. I'm not too sure about what other brands are trustworthy, but if the barbell meets the criteria above then it should be suitable. Also, a barbell with a cap on the end means that no screws will come loose (unlike on older barbells). Watch this video to see what I mean.
I know I sound picky, but if I'm going to train at a gym for a long time their equipment better be good, and you should have the same view.
If the gym is half-decent, it'll at least have a power rack (or cage), or a squat rack, pictured below.
A squat rack
If you look carefully at the safety pins, they are adjustable. You don't want a squat rack where the safety pins are fixed, like this one.
A good power rack will have closely spaced holes, so you have a better chance of setting the barbell to a suitable height. The holes in this power rack are spaced too far apart just to give you an idea.
Now for the bench. It's better if the cushioning of the bench is minimal. If the bench looks like its comfortable enough for you to sleep on, or if the cushioning is squishy, it's probably too soft. The reason you want a hard bench is because you'll have an easier time getting into a tight setup, and you'll feel more tight too. It's the same reason why you should squat in hard flat soled shoes, so all the force gets transmitted to the bar, instead of the cushioning absorbing some of it.
A good gym has a lifting platform
If your gym has a lifting platform, that's great. Most university gyms have lifting platforms. It means you have a place to deadlift and power clean. Your gym should also have bumper plates if it has a lifting platform. Use these bumper plates for deadlifting and power cleans, so when the barbell hits the ground it won't get damaged since the bumper plates will absorb the force. Don't just drop the barbell though, lower it with some control.
Most commercial gyms won't have a lifting platform or bumper plates, but that doesn't matter you can still deadlift on the floor. If the gym doesn't allow heavy deadlifting, find another gym.
Some other things to remember:
- Bring a towel to the gym so you can place it on a barbell or bench you're using
- Bring a bottle to fill up, so you won't have to keep walking to the water foundation whenever you want to drink
- In terms of how to actually train, read my other posts
- When asking for a spotter on the bench press, make it clear that they should not touch the bar unless you cannot complete the rep on your own. Establish a signal with them that you can use to let them know when to step in to help.
- Don't waste your time on machines.
- Don't feel intimidated at the gym. Everyone has to start from somewhere.
Good luck.
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