The Questions You were too shy to ask or Your Gym survival guide

1. What exactly is a “rep” and a “set”?
   A rep, short for repetition, is one full movement of an exercise — for example, lowering yourself in a push-up and then pressing back up is one rep. A set is a group of reps you perform without resting. If someone says “3 sets of 10 reps,” it means you’ll do 10 reps, rest for a bit, then do another 10, rest again, and finish with a final 10. It’s the basic building block of a workout.

2. Am I supposed to wipe down the equipment after I use it?
   Yes, you should — it’s just good manners in the gym. Even if you don’t think you sweated much, wiping benches, mats, and machine handles keeps things sanitary for the next person. Most gyms have paper towels and spray bottles nearby. Think of it as leaving the place how you’d want to find it.

3. Is it rude to stand in front of the dumbbell rack?
   Yes, it can be. When you stand directly in front of the rack to do your curls or shoulder raises, you’re blocking other people from grabbing weights. The polite thing to do is step a few feet back once you’ve picked your dumbbells so everyone can reach what they need without awkward sidestepping.

4. How long is “too long” to rest between sets if someone is waiting?
   If you’re resting for several minutes on a busy piece of equipment and notice someone hanging around, it’s nice to let them “work in” with you. For most workouts, 60 to 90 seconds of rest between sets is common. Longer breaks are fine if you’re lifting heavy, but just be aware of whether you’re holding up a machine.

5. What does “working in” mean?
   Working in is when you share a piece of equipment with another person. While you’re resting, they do their set, and while they rest, you do yours. It helps keep things moving during busy times. Just make sure you both agree on it and can quickly adjust the weights if needed.

6. Do I have to put weights back where I found them?
   Yes, always. Leaving plates on a barbell or dumbbells lying around the floor is not only messy, it can also be unsafe for others. Putting weights back in their proper spot makes it easier for everyone to find what they need and keeps the gym floor clear.

7. Is it okay to ask someone for a spot if I don’t know them?
   Yes, most people won’t mind. A quick, polite “Hey, could you spot me for this set?” is all it takes. Let them know how many reps you’re aiming for and whether you want them to help only if you get stuck, or to give a little support the whole time.

8. Why do people slam weights?
   In some exercises, like heavy deadlifts or Olympic lifts, dropping the weight can be safer than lowering it slowly, especially when your grip is tired. But slamming lighter weights just to make noise is generally seen as bad manners. If in doubt, try to control the weights unless the movement really calls for a drop.

9. Why does everyone have a towel and water bottle?
   A towel is useful for wiping sweat off your face and for laying over a bench to keep it dry for the next person. A water bottle saves you repeated trips to the fountain, helping you stay hydrated without losing momentum in your workout.

10. If I don’t know how to use a machine, should I just guess?
    It’s better not to guess. Most machines have small diagrams showing you how to set them up and which muscles they work. If you’re still unsure, ask a trainer or staff member — they’re there to help and will usually be happy to give a quick demo.

11. Do I need to warm up before lifting?
    Yes, it’s a good idea. A warm-up of 5–10 minutes of light cardio, stretching, or mobility drills helps wake up your muscles and joints. It also increases blood flow, which can improve your performance and reduce your risk of injury.

12. What’s the difference between free weights and machines?
    Free weights like dumbbells and barbells require you to balance and stabilize the weight yourself, which works more muscles. Machines guide your movement along a fixed path, which can be safer for beginners or useful for isolating specific muscles. Both have their place in a workout.

13. Can I use my phone between sets?
    Yes, but be mindful. If you’re sitting on a popular machine scrolling through Instagram, you might be holding up other people. If you want to check your phone, step away from the equipment so others can use it.

14. Why does everyone say “don’t ego lift”?
    Ego lifting is when you pick weights that are too heavy just to look strong, usually at the expense of good form. This can lead to injuries and doesn’t actually build strength effectively. It’s better to lift a lighter weight properly than to struggle with one that’s too heavy.

15. Should I stretch before or after my workout?
    Do dynamic stretching — moving stretches like arm circles or leg swings — before your workout to loosen up. Save static stretching, where you hold a stretch for 20–30 seconds, for after your workout to help your muscles relax and recover.

16. What’s “progressive overload”?
    Progressive overload is a training principle where you gradually make your workouts harder over time by increasing the weight, doing more reps, or adding difficulty in other ways. This steady challenge is what helps your muscles grow and your strength improve.

17. Why do people wear belts for lifting?
    A lifting belt gives extra support to your lower back and core during heavy lifts like squats and deadlifts. It helps you brace your core more effectively. You don’t need one unless you’re lifting heavy enough that you feel your form could use the extra support.

18. Is it okay to make noise when lifting?
    A small grunt or exhale is completely normal, especially on a tough rep. Holding your breath can be dangerous during heavy lifts. Just try to avoid excessive yelling or screaming unless you’re in a competitive lifting environment where that’s expected.

19. What’s “supersetting”?
    Supersetting means doing two exercises back-to-back with no rest in between. For example, you might do a set of push-ups and then immediately do a set of rows. It’s a time-saver and can keep your heart rate elevated during strength training.

20. Do people really judge beginners?
    Most of the time, no. In fact, many gym-goers respect beginners for showing up and putting in the effort. Everyone started somewhere, and most people are too focused on their own workout to notice what you’re doing, as long as you follow basic etiquette.

21. What’s the best way to know if I’m using good form?
    Good form usually feels smooth and controlled, not shaky or painful. If you’re unsure, start with lighter weights so you can focus on technique. Many gyms have mirrors — use them to check your posture and alignment. You can also ask a trainer or experienced lifter to watch your form and give tips.

22. Should I work out every day?
    Not necessarily. Your muscles grow and recover when you rest, so most people benefit from taking at least one rest day per week. You can still stay active on rest days with light walking or stretching, but giving your body time to recover prevents overtraining and injuries.

23. How do I know how much weight to start with?
    Choose a weight that feels challenging but allows you to do all your reps with good form. The last 2–3 reps should feel tough but doable. If you’re breezing through the set, go a little heavier. If your form breaks down early, go lighter until you can control the movement.

24. Is it bad to do cardio and weights on the same day?
    Not at all — it depends on your goals. If strength or muscle growth is your priority, do weights first so you have the most energy for lifting. If endurance or fat loss is your main goal, you can do cardio first. Some people split them into different sessions altogether.

25. Why do people log their workouts?
    Tracking your workouts helps you see progress over time. Writing down sets, reps, and weights makes it easier to apply progressive overload, stay consistent, and know exactly what you did last time so you can improve.

26. How sore should I be after a workout?
    A little muscle soreness is normal, especially if you’re trying new exercises or increasing weight. But if you’re so sore you can barely move for several days, you may have overdone it. Aim for a level of soreness that fades within 24–48 hours.

27. What’s a “PR” or “PB”?
    PR stands for Personal Record (PB is Personal Best). It’s the heaviest weight you’ve lifted or the most reps you’ve done for a specific exercise. Hitting a PR is a sign you’re getting stronger — many lifters track them as milestones.

28. Is lifting weights going to make me bulky?
    Not unless you train specifically for that and eat a lot to support muscle growth. For most people, weightlifting builds lean, toned muscle, not bulk. Building significant size takes years of focused training and nutrition.

29. Do I need special shoes for lifting?
    Not always, but flat, stable shoes can make a difference for exercises like squats or deadlifts. Running shoes are cushioned and can throw off your balance under heavy weight. Some lifters use shoes with hard soles or even lift barefoot for better stability.

30. What should I eat before and after the gym?
    Before your workout, have a small meal or snack with carbs and some protein — like a banana with peanut butter or yogurt with fruit — to fuel your session. Afterward, eat a balanced meal with protein to help your muscles recover, plus carbs to replenish energy.