Gyms are our go-to spots for getting fit or grabbing some quiet away from work and family. They’re where you learn what your body can really do—and where some truly odd things happen. Here are nine surprising truths you’ll recognize (and a few tips to handle them).
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Music really boosts your workout
It’s not just for vibes. Research shows music increases workout intensity and helps you go longer. Upbeat tempos can improve pacing, perceived effort, and even your mood—so build a playlist that matches your session: faster beats for intervals, steadier rhythms for strength sets. -
People leave sweat on machines
Shared equipment gets used nonstop, and sweat can damage pads, make surfaces slippery, and spread germs. Always bring a towel, lay it down before you sit or lie, and wipe equipment after use. Your fellow lifters (and your skin) will thank you. -
Lifting lets you eat a bit more—within reason
Muscle burns more calories at rest than fat, so building it can raise daily energy expenditure slightly. That doesn’t mean free-for-all cheat days, but it does mean occasional treats fit better when you train consistently and hit your protein and fiber goals. -
Phone time kills gym time
Scrolling and calls chew up rest periods, extend workouts, and blunt performance. Set your timer for rests, switch to Do Not Disturb, and cue music offline. Save messages for the locker room. -
Ten minutes still counts
If you’re short on time, don’t skip. A focused 10-minute session—EMOMs, AMRAPs, or brisk circuits—can raise heart rate, improve insulin sensitivity, and maintain momentum. Consistency beats perfection. -
“Sleeping” on machines wastes everyone’s time
Long chats, extended rest, and wandering off with a queue behind you is bad etiquette. Keep rests to 30–60 seconds for hypertrophy, 2–3 minutes for heavy lifts, and offer “work in?” if someone’s waiting. If you need longer rest, step away from the station. -
Germs are everywhere
High-touch surfaces—benches, cables, cardio consoles—harbor bacteria and viruses. Use a towel barrier, wipe down before and after, avoid face-touching, wash hands when you finish, and launder your kit promptly. -
Static stretching before lifting can backfire
Cold static stretching can reduce force output and risk strains. Do a brief warm-up (5–8 minutes of light cardio), then dynamic mobility and ramp-up sets. Save most static stretches for after training or separate mobility sessions. -
Racking your weights isn’t optional
Returning dumbbells and plates to their spots keeps everyone efficient and safe. Misplaced gear causes delays and trip hazards. Clear bars when you’re done, re-rack in order, and keep walkways open.
Quick etiquette and performance add-ons
Share space by rotating sets on popular machines and keeping your gear footprint tight. Mind the volume with headphones for music and minimal grunting or shouting. Go light on fragrances and wipe chalk spills. Prioritize safety by using collars on bars, spotting heavy presses, and respecting posted rules.
Sources
Usher, “8 Annoying things people do at the gym,” interestingthings.info, July 24, 2014.
Beauty & Tips, “10 Interesting Facts About Fitness,” June 2015.
