After you finish using a bar, leave it completely empty. Don’t assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don’t assume that the next person who comes along has the ability (or desire) to clean up after you.
By the way, this clear-the-bar rule doesn’t just apply to heavy lifters. Even if you’re using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he shouldn’t be bothered with removing your 10-pounders. Well, if you drop this weight onto your too, then all my condolence is for you.
In a gym, weight equipment is considered communal property, so don’t sit on a machine while you rest between sets. Especially don’t sit there reading a magazine, talking on your cellphone, or rehearsing an opera. (We’ve witnessed all three.) Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you’re using a pair of dumbbells. When you complete a set, place the weights on the floor so someone else can sneak in a set while you rest. The only time you should retain possession of weight equipment while you rest is when you’re using a barbell stacked with weight plates. Suppose that you’re bench-pressing 75 pounds — a 45-pound bar with a 10- and 5-pound weight plate on each side. Someone else, meanwhile, wants to bench-press 225 pounds — the bar plus two 45-pound plates on each side. You can see what a hassle it would be for the two of you to work in with each other; between each set, you’d need to slide eight plates on and off the bar. So you’re under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.)
Remember that “Gets Along Well with Others” category on your grade-school report card? Well, no one is going to grade your behavior in a weight training class, but the principle still applies: You must be courteous to your fellow students. Win friends and the teacher’s approval in class by following these rules:
- Follow the teacher. You’re not just renting the weights for an hour; you’re there to participate with the group. When the class is trying to listen to the instructor’s explanation of the shoulder press, you shouldn’t be off in your own world doing a set of biceps curls. Your deviation can be distracting to both the class members and the instructor.
- Choose the appropriate class level. If you’re a flat-out beginner, don’t venture into the Monster Muscles advanced muscle conditioning class. Your presence isn’t fair to the students or the teacher, who is supposed to be challenging the other students, to have to stop to explain the basics to you. (Also, your safety is at risk.) On the flip side, if you’re an advanced student slipping into a beginner toning class, know that you won’t be as challenged. Don’t bother complaining to the instructor that the class is too easy for you.
- Don’t disorganize the weights or benches. We sometimes see class members arrive early, pick through weights to find the ones they want, and reserve their favorite spot in the class. This behavior wouldn’t be a problem if the classmates didn’t throw their reject equipment all over the floor. Don’t create any hazardous conditions.
- Respect other students’ personal space. Place your equipment far enough from your neighbors so you don’t smack into them during the exercises. If the class is too crowded, the teacher is obligated to turn people away or modify the routine so nobody ends up injured.
- Don’t show up late. Most teachers don’t let students in after the warm-up period. You shouldn’t miss this segment, anyway.
- Respect the teacher’s instructions. A group fitness instructor’s most important job is to ensure the safety of everyone in the class. Respect the teacher’s exercise instructions as well as guidance regarding where to position yourself in class and what to wear.
In general, the quality of instruction has drastically improved in recent years, because most clubs demand certification and because poorly attended classes get dropped from the schedule. If you don’t like one instructor, try another one if your schedule permits. Look for the following when evaluating an instructor:
- Certification: The American College of Sports Medicine, the American Council on Exercise, or another nationally recognized organization should certify your teacher as an exercise instructor. Instructor certifications are different from personal training certifications. Typically, the exams aren’t as difficult in the areas of fitness assessment and individual program design as they are for personal trainers, but the tests focus more on the skills that instructors need for group training situations.
- Concern for newcomers: A good instructor asks whether anyone is new to the class and whether anyone has any injuries or special problems. If you fit the bill, you may want to arrive a few minutes early and explain your situation to the instructor. The teacher may give you a special place to stand so she can keep an eye on you. At the very least, you should get a little extra attention.
- Clear instructions: A good instructor acquaints you with important terminology without overloading you with jargon. We know one instructor who says things like, “Raise up on your phalanges,” which in English means, “Stand up on your tiptoes.”
- Concern for safety: Don’t be afraid to walk out of any class that doesn’t feel right. Liz once bailed on a “step ‘n’ sculpt” class because the teacher had class members flying all over the step with weights in their hands. The uncontrolled activity caused a near collision between Liz and the student next to her. Don’t worry about hurting the teacher’s feelings. Your priority is keeping your body intact.
- Motivation: Instructors shouldn’t act like they’re on autopilot. Your instructor should be one of the reasons that you look forward to going to class and someone who keeps you interested in your training program. The teacher should model correct form and demonstrate a variety of options for people of different levels in the class. Your responsibility is to choose the correct level. If you’re not sure which level that is, ask the instructor.
- Individual technique tips: Instructors can’t possibly give a personal training session to all 20 members of the class, but they should offer some individual tips. They need to let you know if you hold your arms too wide during chest fly exercises or if you throw your body around when you do biceps curls. If you have questions about any exercises, take the initiative and come to class a few minutes early or speak to the instructor after class. Be courteous. If your instructor is busy that day, ask when a convenient time for you to ask a question is.
- A warm-up, cool-down, and relaxation stretch: Every weight training class should have a warm-up that consists of at least six minutes of light aerobic exercise to warm up muscles and joints. The class should end with three to five minutes of light movement at a lower intensity to cool down followed by a stretching and relaxation segment lasting between five and ten minutes. Take advantage of the instructor-led relaxation and stretches. Focus on deep breathing, releasing muscular tension, and achieving a good stretch. So often, people skip this part of training. More and more evidence from research supports the importance of learning how to relax to improve health and well-being. Enjoy these few moments to relax both your body and mind.
- An intensity check: During the class, the instructor should check to make sure that people aren’t pushing themselves too hard (or taking it too easy to benefit from the workout). The intensity check can be something as casual as “Hey, how’s everyone doing so far?”
Muscle conditioning or body sculpting, sometimes called body shaping, is the classroom buzzword for weight training and calisthenics. Having muscles like classic aztec warrior, in those movies would be really nice. We think that teachers started these terms because they figured weight training would scare away people who’re afraid of lifting weights. Some people say, “Oh, I hate weight training, but I love body sculpting,” which is like saying that you hate sweet potatoes but love yams. It’s all in the delivery! Group classes use dumbbells and exercise bands, as opposed to weight machines. A class typically lasts between 45 and 90 minutes and works all the major muscle groups in the body. Most clubs also offer 15 to 30 minute toning classes, such as “Abs Only” or “Lower Back Care,” that focus on particular areas of the body. If you take a focused class, just make sure that you don’t neglect the rest of your body.
Although we wholeheartedly endorse group training, we do want to point out two flaws that commonly plague these classes: performing too many repetitions and failing to use enough weight. Just because you’re in a classroom doesn’t mean that the basic rules of weight training go out the window. You still need to lift enough weight for each exercise so that the muscle in question is fatigued by the 15th repetition.
Just like you expect a trainer to meet certain qualifications and protocol, you too need to be up to the standard, aligning your behaviors with a willing participant and one that trainers can work with. Take an active role in your training sessions, especially if you’re going to have just a few of them. Follow these tips to get the most out of your training sessions:
- Show up on time. Trainers are professional people with busy schedules and bills to pay, so show them courtesy. Honor your trainer’s cancellation policy (and avoid chronic cancellations). Most trainers require at least 24 hours notice when you can’t make it to your session. They may let you slide the first time, but they do have the right to charge you for missed sessions.
- Have a good attitude. Your trainer doesn’t want to hear you whine about your boss or your latest speeding ticket.
- Speak up. The more questions you ask, the more information you’re likely to remember. When you perform the lat pulldown, don’t feel stupid about asking why you pull the bar down to your chest rather than to your belly button. A good trainer has coherent answers on the tip of her tongue.
- Listen to your trainer. When you’re advised to perform 12 repetitions per set, don’t say, “My stockbroker says that it’s better to perform 40 repetitions.” Trust that your trainer has more experience than you do (or your stockbroker for that matter). Of course, you should always ask questions if you don’t understand something and if your trainer’s advice sounds out of line. If you don’t get your questions answered the way you hope or you have poor results from your training sessions, the time has come to find another trainer who better meets your fitness goals.
Fitness trainer is about as meaningful a term as Internet consultant or marketing liaison. In terms of skills and education, the term doesn’t mean a darn thing. We know a group of private trainers who hang a large sign outside their gym that says, “World Class Personal Trainers.” Only one of the group’s six trainers is even certified by a single professional organization. Find a trainer that you can trust.
Looking for the certification
Although no laws exist on the books requiring trainers to have any particular training or certification, professional organizations and university programs are certifying more and more trainers. Many health clubs now require their trainers to have at least one certification, and as the personal training profession becomes increasingly competitive, many private trainers are earning certifications in order to stay ahead of the competition. A number of certifications require several days of seminars taught by fitness experts and a passing grade on a written exam. But beware: We recently came across a certification offered over the Web that involved answering a few questions and paying $90. You could take the test as many times as you wanted and didn’t have to pay until you passed — at which point you would be issued a fancy certificate saying that you’re a “Certified Kickboxing Instructor” or “Certified Personal Trainer.” The Web site even bragged “No teaching experience necessary!”
The following organizations are among the most reputable certifying agents:
- American College of Sports Medicine (ACSM)
- National Strength and Conditioning Association (NSCA)
- American Council on Exercise (ACE)
Hiring an experienced trainer
Don’t be shy: Ask for references and call a few. Do as good a job screening potential trainers as you’d do checking out potential employees. Ask for a resume.
Making sure that your personalities mesh
Trainers are human beings, which means that they come in all different personality types. Some are enthusiastic. Some are downright perky. Others are drill sergeants.
Interview a few trainers and choose one who makes you feel comfortable. Your trainer doesn’t need to be your best friend. In order to act as an objective professional, your trainer — like your doctor or lawyer — may need some distance from you.
Expecting good teaching skills
Even if your trainer has a PhD in physiology and is more congenial than Oprah, there’s no guarantee that he can show you how to perform a push-up correctly. The ability to get a point across is a skill in and of itself. Good trainers speak to you in your native tongue, not in jargon. If you don’t understand something, a trainer should be able to find another way of explaining the point. Also, good trainers prepare you to venture out into the world alone. They make sure that you understand not only how to adjust the seat on the Leg Extension machine, but also why you’re adjusting it that way.
Getting personal attention
Your trainer should shower you with questions about your goals and should thoroughly evaluate your health, strength, cardiovascular fitness, and flexibility. Look for evidence that you’re getting a custom-designed routine. Many trainers specialize in certain types of clients, such as seniors, children, pregnant women, multiple sclerosis patients, or ultra-endurance athletes. If you have a specific goal in mind or have special circumstances, it’s wise to seek out a trainer who has the training and experience to meet your needs.
Paying a hefty fee
Hollywood stars may pay $200 per weight training session, but you don’t need to. Fees vary widely depending on what part of the country you live in, but in many places, you can find a trainer for about $35 an hour. Expect to pay between $75 and $150 per hour if you live in big cities such as Chicago, Los Angeles, or New York City. More experienced trainers generally receive a higher rate. You may spend less money by purchasing five or ten sessions at once, but highly qualified trainers often don’t discount their rates. You also can save cash by hiring a trainer who works at your health club, but don’t forget that you’re also paying the club’s monthly dues. Many trainers offer semiprivate sessions for a reduced fee. If you go this route, try to hook up with a buddy whose goals and abilities are similar to yours. Be sure to weigh all factors when you hire a trainer because the least expensive person may not be the best choice for you, especially if you need someone with extra qualifications. Trainers with additional education in working with people with certain medical conditions or women who’re pregnant usually charge higher rates. Yoga and Pilates instructors often charge more, too.
Insisting on liability insurance
Make sure that your trainer carries liability insurance. Of course, we hope you never find yourself in a position where insurance matters. But you do need to face the realities of the modern world. If you get hurt, you may be looking at thousands of dollars in medical bills, even if you have medical insurance. A trainer’s liability coverage may foot the bill if you can prove your injury is a direct result of the trainer’s negligence. Many insurers award coverage only to trainers who’re certified, so liability insurance is often an indication that your trainer has some credentials.
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While standing in line at your local grocery store, you read about the stars who spend thousands of dollars on fitness trainers who mold bodies into divas and studs for upcoming performances. Personal trainers are famous for performing award-winning actions to firm bodies quickly with amazing results for prizefighters, action heroes, and models, but a good fitness trainer can do that for you too. For example, one of Shirley’s training clients — a woman in her 30s — lost 20 pounds in just 3 months of supervised exercise.
Perfecting your technique
A trainer can offer subtle pointers to improve your weight lifting form. Even if you do your best to follow instructions like, “Keep your arm parallel to the floor,” you may not be able to tell whether your arm is in precisely the right position. After you know what it feels like to correctly perform an exercise, you’re likely to keep using good techniques when you’re on your own.
Showing you alternative exercises
A trainer can help you build on the exercises in this book, showing you additional moves that meet your specific needs and preferences. If you’re pregnant, a trainer can show you how to perform abdominal exercises without lying on your back and hamstring exercises without lying on your stomach. If you suffer from arthritis, a personal trainer can show you how to stretch and strengthen your muscles while alleviating some pain and fatigue.
Introducing you to the equipment
Each brand of equipment has its own quirks. The seat adjustment for one lat pulldown machine (see Chapter 11 for a description) may work by a different mechanism than it does for another, even though the machines strengthen your back muscles in the same way. A trainer can tell you about the intricacies of each machine in your health club or home gym.
Designing or updating your program
If you wanted to, you could come up with a new routine every day for the rest of your life. A trainer can help you expand on our workout suggestions and design routines that fit your specific schedule, whether you work out 3 days a week for 20 minutes or twice a week for an hour. For example, many of Shirley’s training clients are executives who travel frequently for business. She provides on-the-road-training plans, as well as airplane stretches to alleviate stiffness. Trainers also come in handy if you’re working toward a specific goal — preparing for ski season requires a different type of routine than getting ready for a backpacking vacation.
Keeping you motivated
Some people wouldn’t even consider getting out of bed, let alone lifting a weight, if they didn’t have a trainer standing over them saying, “Okay, Larry, ten shoulder presses, now!” Others manage with a motivational boost every month or two, working out on their own the rest of the time. And then some people rely so much on their trainers for inspiration that they actually bring them along on vacation.
Many people have no choice. If your neighborhood has only one club, that’s the club you probably need to join, even if the facilities aren’t top-notch. You’re more likely to use the mediocre fitness center around the corner than the firstrate gym that’s 45 minutes away. If you have a routine of basic exercises, you can get a good workout in just about any facility that calls itself a gym. Don’t be scared off by the name of a health club or the size of the people who work out there. Among the general public, Gold’s Gym franchises seem to have a reputation of catering only to serious bodybuilders. In reality, Gold’s clubs — like any other chain clubs — cater to people of all ages and ability levels. We know a 94-year-old woman who is an avid attendee at Gold’s Gym in Sacramento. Some gyms attract more serious lifters than others, but believe us, at virtually every gym in America, people like you attend. Besides, you can gather a lot of information from hanging around veteran lifters. If you’re lucky enough to have your choice of clubs, weigh your options carefully. You may want to tour each club to discover the variety of machines and mechanisms offered. You also want to notice if the staff is friendly and helpful. When you tour a club, bring the following checklist for consideration for your membership:
- Hours of operation: Some gyms are open 24 hours a day; others close at noon on weekends. Make sure that the hours of operation fit your schedule.
- The cancellation, freeze, and refund policies: Many gyms let you put your membership on hold for medical or maternity leave (freeze). Some clubs refund your remaining membership if you move more than 25 miles away. Most states have laws that allow you to cancel within three days of joining with a full refund.
- Qualifications of the staff: When you visit, ask what the club’s requirements are for staff certification. Nationally recognized certification organizations include the American College of Sports Medicine, the American Council on Exercise, and the National Strength and Conditioning Association, among others.
- Cleanliness: Make sure that there are no strange growths in the showers. Check the weight benches and equipment for sweat residue. Most gyms have squirt bottles with bleach cleaner and towels handy for cleaning equipment before and after you use it. Remember that you’re joining a gym to improve your health, not destroy it.
- Equipment quality: The quality of free weights doesn’t vary much, but it’s not a good sign if the plates on the dumbbells rattle around or you see lots of “Out of Order” signs scattered around. High-quality weight machine brands include Cybex, Nautilus, Galileo, Body Masters, Hammer Strength, and Icarian. Try out a few machines. Do they move smoothly? Is the weight stack rusted? These subtle signs relate to how well the management takes care of the gym.
- Friendliness of management: Does the staff at the front desk greet you with a smile, or are they standing in a clique gossiping about the members? If the staff isn’t accommodating before they’ve made a sale, think about how they’ll act after you sign on the dotted line.
- _ Cost: Cheaper isn’t always better. If the club’s machinery is always broken or the bathrooms are cleaned monthly instead of daily, you may pay more in doctor’s bills for injuries and infections than you do for your monthly membership.
- Extra conveniences: Some gyms have hair blow dryers in the locker rooms, Internet access on the cardiovascular equipment, membership competitions, and special guest instructors — little extras that keep you motivated over the long haul.
- Affiliation with other clubs: If you travel a lot, consider joining a club that is affiliated with gyms around the country. Large chains may not have the most qualified staff or offer the most personalized attention, but you can save money on guest passes.
You may feel overwhelmed when you walk in a health club, but don’t let feelings of anxiety stop you from signing up. Within a few sessions, your terror of the machines will seem unwarranted, and the club starts to seem as familiar as your own neighborhood. Here are a few reasons to become a health club member:
- Equipment choices: At a health club, you may have dozens of machines for each muscle group including newfangled contraptions that haven’t yet reached the consumer market or are too expensive or too large for home use.
- Advice: A gym that is invested in you has staff members walking around who can remind you how to do the perfect back extension or how to adjust the calf machine.
- Safety: Weight training isn’t inherently dangerous, but if you do happen to get stuck underneath a 100-pound barbell, at least you have people around to rescue you. You also have plenty of spotters to choose from.
- Motivation: After you’re inside a health club, you eliminate all your excuses not to exercise. Besides, the atmosphere of a club may make you want to work out. You see people of all shapes and sizes pumping and pushing and pulling, and you can’t help but be inspired to do the same.
- Cost: A typical yearly health club membership costs between $250 and $2,000, depending on where you live and what type of facilities the club offers. Home weight equipment may cost you less over a period of years, but unless you’re a Silicon Valley multimillionaire, you probably can’t afford to update your equipment as often as health clubs replace their contraptions. In order to stay competitive, many gyms turn over at least some of their equipment every year, if not more often.
- Relaxation: Ironically, a health club may be just the remedy for busy people who say that they don’t have time to go to one. At the gym, you’re free from stress and distractions. The phone doesn’t ring. Your kids don’t beg you to watch A Shark’s Tale for the 127th time. Your boss can’t assign you a last-minute report.
- Other facilities: Weight training is only one component of fitness. At a gym, you have treadmills, stationary bikes, stairclimbers, and other elliptical trainers. You may also find a sauna, steam room, swimming pool, vending machine, and even a snack bar (eat the healthy food, of course).
Even if you’re not interested in joining a health club, you may want to incorporate aspects of the gym experience into your home workouts. Adding the following health club features to your home gym boosts your motivation and sense of purpose.
- Sign-in sheet: When you go to the health club, you have to sign in at the front desk to prove you were there. If you’re the type of person who’s motivated by measuring your accomplishments, record your attendance at your home gym in a workout log or even create your own attendance sheet and tape it to the door or keep it on top of yourfile cabinet. Signing in at the beginning of your session reinforces your commitment to weight training.
- Mirror: The purpose of a mirror isn’t to develop anxiety over the shape of your body. You need a mirror to check your form, especially when you’re doing free weight and band exercises. Just make sure that you watch where you put your dumbbells and barbells. If you leave them on the floor, they may roll around and crack the mirror. The best way to avoid this problem is to invest in a dumbbell rack. Any mirror suffices as long as it’s big enough for you to see your entire body when you’re standing with your arms spread wide.
- Comfortable mat: A mat is useful for doing strength training exercises on the floor, such as abdominal crunches and side-lying leg lifts. And, of course, it’s useful for stretching and doing yoga or Pilates exercises. You can substitute a towel or blanket, but these substitutions tend to bunch up. Most exercise mats fold or roll up and can be placed in a corner or underneath your weight rack. A good mat costs $20 to $100. The differences between a cheap mat and a more expensive one are many:
- The thickness and quality of the padding
- The quality of the surface covering
- The antibacterial and antifungal materials
- The way the mat stores
- The mat should be long enough so it fits your body from the top of your head to your tailbone. The padding should be cushy enough so your knees don’t dig into the floor when you do the modified push-up and other exercises that require kneeling. Shirley recommends combining a towel over a mat for strength training exercises as the towel absorbs perspiration and extends the life of your mat.
- Rubber mat: A rubber mat, placed under the equipment, looks like the rubber mats on the floor of your car. They help cut down on noise and vibration to the floors below, and they help protect your floors and rugs from sweat and wear and tear. Mats are particularly good to put under equipment that leaks oil, such as multigyms and treadmills. Some mats are custom designed to fit under specific pieces of equipment.
- Proper attire: Health clubs require you to wear freshly laundered exercise clothing so the grime from your jeans, leather belts, and work shirts doesn’t soil the pads on the weight equipment. Follow the same rule at your home gym, too. You’ll prolong the life of your equipment. Plus, it’s a lot more motivating to work out when you’re wearing clean, comfortable clothes that allow your skin to breathe.
