While strolling down the halls of an ornate, historical, art exhibit, you’ve probably come across one or two paintings where the woman seemed to have a beyond normal curve in the mid section.

It’s not that they had some kind of huge booty and curves, but instead, they just had a tiny waist.

That has to be some kind of artistic licensing…or at the very least a very strange birth defect, right?

Who is born with that kind of an exaggerated hourglass figure?

Well, it’s not a birth defect, and chances are there wasn’t any artistic licensing (unless the painted subject sat on a throne somewhere and threatened to remove the painter’s head from his neck if he didn’t reduce the waistline).

Waist cinching proved to be all the rage hundreds of years ago (back when having wide hips identified someone as capable of giving birth to many children) and while it never completely went away, it has proven more popular now than it has been in decades, thanks mostly in part to celebrities such as the Kardashians (we use the term “celebrity” loosely here).

These looks are not always natural but instead obtained through a device known as a waist trainer.

Is a waist trainer desirable, and is it even healthy?

We’ve got you and your answers covered right here!

What is a Waist Trainer?

A waist trainer is a churched up term for a corset. 

The corset comes with a very old-fashioned visage of a Medieval woman struggling to slip into a corset while a half-dozen ladies-in-waiting tie up straps in the back to tighten up the woman’s waist and give her the thin appearance she (or the rest of the world at the time) wanted.

In order to avoid that kind of imagery, makers of the modern corset now refer to it as a “waist trainer.”

To be fair, there is no actual training with a waist trainer. You don’t call braces teeth trainers, yet the two work in very similar manors. People just like the idea that they are “training” for something. Plus manufacturers of the product probably tapped marketing firms to come up with the best name for such a product and they came back with the waist trainer.

The design of the waist trainer hasn’t changed all that much from the original corset. It fits right around the waist, typically resting right above the hips and ending right below the bust.

The corset is then tightened in order to give an exaggerated appearance of an hourglass look.

What Do Waist Trainers Do?

We’ve mentioned a bit ago, waist trainers are very similar to that of braces.

Braces work because over time, the tightened brace causes the teeth’s roots to push up against ligaments holding the teeth in place, resulting in the teeth to shift into the desired location.

With regards to waist trainers, the tight confines of the construction squeeze in completely around the bone structure of the rib cage. This, over prolonged and continual usage, will eventually start to pull the rib cage in. It’s like if you’ve ever seen a tree (or another plant) grow around a fence or other object. It has slowly morphed and changed due to continuously applied pressure.

The wearer of the waist trainer can then continue to tighten the corset in order to continually increase the defined hourglass look, or they can stop.

Before we go further, let’s make sure you understand the difference between a waist trainer and a waist cincher.

The two are different products.

A waist trainer is another word for a corset.

A waist cincher, on the other hand, is designed more if you carry weight in the front of your body/belly. The waist cincher is not going to give you the defined hourglass look. Instead, it is going to tighten and pull up the body fat to help reduce the appearance of the front bulge.

This kind of an object is used by really anyone (both men and women). It is also commonly used by mothers who just gave birth and have an excess tissue.

What Happens to the Body During Waist Training?

First of all, let’s answer the main question.

Do waist trainers work?

The main purpose of the waist trainer is to give you more of that hourglass look. If worn properly, it can give you the defined hourglass look, so yes, these devices really can work.

However, you can’t just wear it every once in a while if you want the physical appearance of an hourglass (even without the waist trainer on).

When you purchase the waist trainer you need to wear it every day. Most will come with some instructions, or you can follow different style guidelines for wearing one. Like braces though, each person is a bit different and responds differently to a waist trainer.

Now that we know a waist trainer does actually work, let’s look at what it can do to your body.

The waist trainer physically applies pressure to the area between your hips and right under your bust area. This makes up almost your entire rib cage. The steady pressure along with the hourglass shape of the waist trainer eventually squeezes in the bones, resulting in the physical hourglass appearance on your body.

Of course, the shift in your rib cage isn’t the only thing that is shifting and moving. You have bodily organs inside your body that move along with it. Now, minor waist training may not result in any real movement in your organs.

However, if you train for a prolonged period of time it will eventually result in a rather drastic adjustment in your organ placement (Women’s Health, 2014).

The Dangers of Waist Trainers

If you were to ask a manufacturer about possible dangers regarding their products, they would naturally tell you it is perfectly safe.

There are celebrities who endorse waist trainers, while others who have worn waist trainers for years say they have never had a side effect associated with wearing the waist trainer.

All of that is fine and good, but it’s necessary to look at the facts and to really understand the possible dangers of using a waist trainer.

After all, shifting your bodily organs can’t be all good for you, right?

According to an interview conducted by USA Today (2015), Dr. Paul Jeffords, a spinal surgeon, says wearing a waist trainer is like putting a rubber band around your finger. Take it off after a few hours and it will go back to normal.

However, if you wear the rubber band for days, if not months, around your finger, you’re going to develop some serious problems. The adjustments and shifting of bodily organs not only causes this rubber band effect (as more organs are compressed into a smaller space), but it can cause problems with the attached nerves and ligaments connecting the organs to the spinal cord.

Realistically, the problems with waist trainers and organ shifting are something that occurs to those people who wear the corsets for months at a time, and often for well past the recommended 10 hours or so a day.

The more common side effects and medical conditions someone who wears the waist trainers for just a few weeks include an increased level of heartburn, a boost in indigestion issues and even passing out due to the lack of oxygen (due to the body not use to a restricted airflow, which is caused by the squeezing of the diaphragm, which cuts down air brought in through the lungs).

So, in terms of actual medical recommendations, you’re not going to get one with regards to wearing a waist trainer.

Doctors will say it is fine to wear such a trainer for special occasions if you want the appearance of an hourglass look, but in terms of any kind of long-term use, it should be avoided completely due to the possible organ damage it may lead to.

Are There Any Actual Health Benefits?

Alright, so if you use waist trainers for a prolonged period of time you might crush your organs.

Not exactly a glowing endorsement, but for some, pain is beauty (although we do draw a line when it comes to squeezing our bodily organs).

For those who are still interested, or at the very least considering a waist trainer, is there actually any kind of health benefit behind it?

Yes…kind of.

Basically, with all of your organs being crushed, there is pressure placed against your stomach. This pressure reduces your level of hunger, meaning you are less likely to overeat. So, in reality, you may end up dropping a few pounds because you don’t eat as much, but that is just a potential health benefit. Most manufacturers of waist trainers will instruct you to eat a healthy diet simply because your stomach may struggle to digest larger amounts of food (especially if you eat heavier food with an abundance of carbs and fats).

It is also recommended for you to eat a healthy diet due to the increase in heartburn and indigestion issues.

Each person is different here.

However, as you squeeze all of your bodily organs into a smaller internal cavity, the organs are going to push back.

This means, over time, you are likely going to see the results of the tighter waist begin to fill back out. Again, we’re going to use the braces comparison. You may know some people (it may have even happened to yourself) who wore braces and yet their teeth are crooked, or a bit out of place again.

Now, it is a bit different with teeth because it is the ligaments between your teeth’s roots and the jaw that shift, so any continued shifting with teeth is usually because the ligaments were either loose or still shifting. With your waist, it is part your organs pushing back against the rib cage and gravity.

Because the shift in your body may result in losing some of your waist shrinking results, there are plenty of people who return back to their waist trainer in order to restore the look. The problem with this is it squeezes the organs again. The continual squeezing and shifting of your organs is not something you want.

So going into it, should you decide to proceed with wearing a waist trainer, you need to understand it likely is not a permanent result. Your waist will start to push back to its original shape (Marie Claire, 2016).

Should You Work Out With a Waist Trainer?

If you decide to go about wearing a waist trainer, do you need to go about working out your core?

After all, you’re reducing the size, so won’t it be tender or something else like that?

There are some who won’t work out, but it is essential for you to work your core if you use a waist trainer. You are going to shift and adjust your muscular alignment doing this, which is another reason you should probably avoid doing it long term.

However, if you do not have abdominal muscles, it becomes even more difficult to perform basic tasks (like bending over to tie your shoes). This is because as your abdominal muscles are adjusted, you don’t have as many stabilizing your movements.

You may have seen older cartoons of women wearing corsets and they seem to wobble from their midsection. There is some truth to this because they don’t have the core muscle strength to remain erect. Target your abs and work your core.

Otherwise, you’ll end up like one of these cartoon characters (Elle, 2016).

In Conclusion

In answering the basic question of “do waist trainers work,” the answer is yes. If you want a smaller waist then yes, the object does work.

The biggest question though should be whether you risk the health side effects to do it?

This answer comes down to whether you’d rather listen to Kim Kardashian or medical professionals.

The choice is yours.

-Terry Asher

Chances are there is room for improvement in your gym routine. But, do you know where to start? Most don’t. Check out these gym mistakes and make sure you’re not making them.

Picture this situation: You are walking into the gym, headphones are in and your pre-workout just kicked in.

Little did you know about that you would find someone curling or deadlifting in the squat rack. Dang, it looks like your squat everyday workout is going to have to wait at least 15 to 20 more minutes today.

Maybe you have been on the other end of this spectrum?

Ask yourself, are you the one deadlifting or doing biceps curls in the squat rack?

I know it seems like no big deal at times. However, when one has a long day at work and is looking forward to some heavy squats or bench press, the day may just be getting worse for that person.

Common courtesy goes a long way.

As a gym goer, you may be doing some things that are common mistakes. All around the world, people are hazed, looked at funny, taking too long on gym equipment and sometimes being the sweaty person. With that, you might be decreasing your overall progress for whatever goal you have set. Let’s take a look at the most major and common mistakes that people make in the gym.

Let’s get better today.

You’re Taking Too Long On A Machine Or Piece Of Equipment

If you are someone who has a strict workout routine, you likely don’t find yourself taking too long on certain pieces of gym equipment. If you do, your workouts may be taking too long. When your workouts start to get up over an hour, you are actually decreasing your possible strength and muscle growth gains. With that, you may be holding up the gym flow.

Of course you are a paying gym member, however, common courtesy goes a long way in life.

You Only Do Steady-State Cardio For Fat Loss

This common gym mistake is starting to decrease as circuit and interval training becomes more popular across the world.

However, the common fitness myth of doing steady-state cardio for fat loss is still very much alive. If you are looking to burn fat, lift heavy and fast. Developing a foundation of muscle will ultimately burn more calories in the long run. A 200-pound male with 15% body fat will burn more calories than a guy of the same body weight, with 25% body fat. Muscle needs more energy.

You’re Checking Social Media, Emails And Texts

The number one tip for this is to leave your phone locked away in your car or gym locker. If you do not have your phone in sight, it will be out of mind. Your gym selfie may not happen by leaving your phone in the car, but you can always post something when you hit a major goal you have accomplished.

You Spend Too Much Time In The Gym

Spending hours in the gym should be left for the people who work there. Ask the people who are strong or lean. Most of their efforts are done outside of the gym. This is especially hard to overcome if you truly enjoy exercise.

If you love lifting or doing cardio, you simply may not want to leave!

Yet, the best exercises are typically the ones that are short and sweet.

You Spend Too Little Time In The Gym

If you are in the gym and you notice someone who works out for about 10 minutes and hits a few sets of bench press and biceps curls that person may just being doing it wrong. Now, don’t argue that at least that person is getting into the gym and exercising.

Why?

Maybe that person can be more efficient with his or her time in the gym. For instance, do burpees for 10 minutes and the workout efficiency will be maximized.

You’re Not Going Hard Enough

If you are unhappy with your strength or muscle gains, maybe you are not going hard enough in the gym?

To build muscle size and strength, the overload principle must be in place. Whether you are overloading the mind and muscles with a heavy load or high volume of reps, you must overload your body. This will allow your body to adapt and become stronger for your strength and muscle hypertrophy goals.

You’re Not Training Legs

With the social media trend of squatting everyday, this is starting to be less likely. If you are looking to increase your bench press or deadlift, maybe you should start squatting more. There is no other exercise that’s better for loading up your body for strength and muscle growth adaptation. While training legs, the male hormone testosterone is also increased. That helps with all three muscle features: Increased size, strength, and definition.

You’re Program Jumping

If you’re not seeing the progress in strength, muscle size or overall exercise progress, program jumping might be the reason. Program jumping is pretty much the process of not following a workout program for more than one or two weeks.

If you want to really see some progress and make serious gains, you must pick a program that makes sense for your specific goals. If you are not following a detailed training program, it might be time to do so.

Sticking with a block of training and building upon each one is what separates people who have training progress and those who do not.

Curling Or Deadlifting In The Power Rack

While touching on this common gym mistake in the intro, you might just need the friendly reminder. Even though this might not happen on a daily basis, when it does happen, it usually is not fun to witness. For every hour that a gym is open, there is going to be at least one person using the power rack for squats or even bench press.

Most gyms have an extra bar that is used for deadlifts.

Then for curls, use the dumbbells or other bars that your gym has available. Unless you can biceps curl 135 pounds or more, stay out of the power rack while doing curls. As for deadlifts, there really is no reason why anyone should be deadlifting inside a power rack cage.

You’re The Dirty Guy

Sweating and working hard in a challenging workout is awesome. But, if you typically sweat a lot, make sure you are cleaning your trail of sweat. That applies whether it is in a group or individual setting. Having sweat drips can be unsanitary for the people around you. Make sure you are carrying a towel around with you. Then, use the gym facility’s machine or seat cleaner.

Whether that is spray bottles or wet wipes, make sure you are cleaning up after yourself.

You Talk Too Much

Every gym in the entire world has someone like this.

Hey, sometimes this can be a good thing!

But, sometimes people are on a strict schedule and their workout can only last so long. Talking someone’s ear off is sometimes a huge inconvenience for people trying to get in a hard workout. With inconvenience comes lack of motivation.

Instead of talking to someone about what happened during last night’s big game, ask if they will work out with you. That way, you can talk about the game while changing weights or resting between sets.

You’re Not Using Proper Technique

One of the most important tips that you should take from this article is that you need to use proper technique. If you are struggling with the form or range of motion for a certain exercise, make sure you are executing the lift with the proper movement pattern. If you are able to master the movement pattern of an exercise, you will become significantly stronger, guaranteed.

Tip: Record a video of your technique on an exercise and compare it to other people that you see in the gym. Recording movement patterns will go a long way in your training progression.

You’re Knocking Others

As you already know, most gyms have all levels of fitness. That ranges from the first time gym goer to the experienced bodybuilder or powerlifter. If you are someone who would be seen as intimidating, make sure you are helping others and not putting them down. When it comes to hazing, don’t do it. If you see someone hazing another gym-goer, speak up and be a leader.

Lift people’s spirits.

Don’t put them down.

Your Music Is Too Loud

With most headphones now being bigger and louder, the people around you can hear them. If you feel that your music is pretty loud, simply ask someone if they can hear it. It doesn’t have to be a stranger. Ask the gym manager and see what he or she says.

You’re Grunting

This is something that a lot of commercial gyms nowadays currently ban. Grunting shouldn’t be eliminated completely. If you are lifting very heavy loads (like 500 pound back squats) grunting will probably not be frowned upon. However, if you are only doing a couple plates (or less), you shouldn’t be grunting. It is typically wasted energy that you could use to do more weight.

You Make A Mess

If you incorporate deadlifts into your training program, you more than likely use chalk. If you do, don’t be the guy that claps his hands together and puts dust in the air. We have all seen LeBron James do it, so we get fired up and tend to do the same. Out of common courtesy, don’t make a mess and treat your gym like you would like you own home to be treated.

After reading all of these common gym mistakes, you may have found yourself guilty of a few of them.

If you have, what will you do to fix that?

One thing that works wonders is writing out your actions. Then come up with a plan for how you are going to achieve a goal that you set to correct these mistakes.

For example, if you know that you need to be training legs more often, here is a great challenge for you over the next seven days:

Day 1: Back squat: 3 sets of 5 reps at 65% of your estimated 1 rep max. Tip: Don’t overestimate your squat max. Make sure you have good form.

Day 2: Walking lunges: 3 sets of 2 minutes at the end of a workout.

Day 3: 100 Bodyweight squats

Day 4: Back squat: 4 sets of 3 reps at 70% of your estimated 1 rep max. Follow the same tip as day 1.

Day 5: Walking lunges: 2 sets of 3 minutes.

Day 6: 100 Bodyweight squats

Day 7: Work up to 50% of your 1 rep max for multiple sets of two.

With that seven-day challenge, you can easily apply something like that to all of your common gym mistakes that you have found. Do you not talk to anyone at your gym? Set a goal to say ‘Hi’ to the front desk or office worker. Sometimes a short, yet polite comment can make someone’s day.

Conclusion

Not all gyms are the same.

Not even close!

A mainstream chain gym in Seattle is often nothing like an old school gym in Ohio. They tend to be two completely different types of gyms with members who have different goals in mind. In spite of this fact, these common gym mistakes are likely to be most of the common gym mistakes seen across the world as a whole. If you know you are at the right gym, then that is awesome.

Keep up the great efforts and continue to crush the day.

Just make an effort to correct your mistakes. If you can do that, you’ll better your odds of achieving your goals.

By Patrick Thompson, NSCA-CPT

The gym is a great place. But, not all the members seem normal. There are all sorts of Ridiculous People. Check out this list to be sure you’re not one of them.

The gym is often an interesting place packed with interesting people. You see parodies of gym personalities in comics, YouTube, and the mainstream media. Like all parodies, what you see has some basis in reality. We have all been subjected to at least one of these very eccentric people once or twice in our health club visits — some strange enough to make you take the headphones out of your ears and stare in disbelief.

With that said, you have to give credit to anyone who is in the gym instead of being permanently stuck to a sofa with potato chips. Going to the gym is not easy. But when you actually do go, you get to see some of these types of folks with their eccentric personalities. On the bright side, there’s at least some entertainment value in them assuming they don’t annoy you.

We’ll look at the top 15 common gym stereotypes as a means to help you identify and classify inappropriate behavior, and to help you steer clear from falling into one of these categories as you continue your fitness journey. Don’t go too far in generalizing these stereotypes to everybody in the gym, but prepare to meet some folks who fit the mold all too well.

#1 The Social Butterfly

The social butterfly goes to the health club to meet people rather than to exercise. No, it’s not just you. The last thing some people do in the gym is work out.

You’ve seen them. Every gym has one. Her outfit is the only indication she has any intention of working out, because had you only seen her perfectly made-up face and hair, you would have thought breaking a sweat was the last thing on her mind. The social butterfly wears more makeup than you would wear on your wedding day. Expect this person to be talking on the phone, flirting from one machine to the next and on the prowl for a potential date.

#2 The Singer

It seems like just about everyone wears buds in their ears during their workout. If you have worked out without them, then you have likely heard and seen the singer at your gym.

The singer listens to his or her music and sings right along so everyone else in the gym knows what he or she is listening to. You may even see this person get into a dancing mood when one of his or her favorite songs is playing.

If you’re able to sing and dance in the midst of a workout, are you really getting anything done?

#3 The Fashionista

The fashionista spends more money on clothing than she does on anything else. She wears the latest in fashion wear and spends more time in front of the mirror than she does exercising.

After setting down her designer purse and matching water bottle, she begins her routine, which mostly consists of abs crunches, cardio and an unnecessary amount of stretching. The fashionista apparently has some kind of superpower that many of us would sell our souls for because when she leaves, she looks exactly the same as when she arrived. Then again, maybe we wouldn’t. After all, if you never sweat, you’ll never build the body you want.

#4 The Bulging Bodybuilder

Many believe that bodybuilding is less about strength than it is about a look. Since they can’t show off at home, a gym is necessary for a bodybuilder to put all those massive muscles on display for other people to admire. The bulging bodybuilder exercises shirtless.

Why?

Simple, so every person in the gym gets the treat of seeing his full physique. But, if the gym requires its members to be fully clothed, a sleeveless shirt will suffice.

The bulging bodybuilder spends all his time lifting heavy weights for fear that he will lose a pound if he goes anywhere near a cardio machine. Every gym has at least a few bodybuilders who spend more time strutting and posing than lifting.

#5 The Howler

Go to any gym and you’ll find someone like this guy whether he screams, grunts, howls or moans. The howler believes that making animal-like sounds somehow improves the quality of his workout. He may even shout from time to time when lifting heavy weights. You’ll always know the moment this person enters the gym.

Why?

Because you’ll no doubt hear him and his silly noises long before you even spot him.

This is extremely irritating to other gym members. Don’t be the guy that draws attention because of some oddball noise. If you are using 20-pound dumbbells for biceps curls and it’s a struggle to lift them without making goofy sounds, consider dropping to a lighter weight.

#6 The Slob

It’s likely that anyone who has spent time at a gym has seen some bad behavior, including that coming from the slobs who leave nothing but a mess at every turn. The slobs never wipe down equipment and never put things back where they belong. They lift heavy weights and they have no intention of putting them away.

The slobs are usually dripping with sweat and have the body odor to match. They never wear deodorant and often leave their odor to linger for hours after they have vacated the area.

#7 The Hoarder

The hoarder uses more than one piece of equipment at a time and carries many items around the gym unnecessarily. This type of person makes it hard for other people to get access to exercise equipment and acts like he or she owns the place.

Anybody who’s gone to the gym has seen the effects of a hoarder. What are they? A bunch of different weight plates and dumbbells scattered all over the floor. It almost looks like a hurricane has passed through the building thanks to the messy and selfish nature of the hoarder.

#8 The Know-It-All

This type exists everywhere, not just the gym. The gym know-it-all has advice about anything and everything. He or she will tell you about the newest research, latest supplements and best techniques.

You never asked for any advice, but they still won’t stop talking no matter how many hints you drop. You don’t have to look for these people in the gym. They will find you. The know-it-all often finds the most inconvenient time to interrupt your workout to discuss every little detail of your program and is happy to point out everything that you are doing incorrectly.

#9 The Fighter

The fighter is the guy you see shadow boxing in front of the mirror. Even though most couldn’t name more than a couple current pro boxers, boxing has become a popular sport for many fitness junkies. It’s not surprising because it provides the best workout and challenges many of our senses.

Every gym has a wannabe boxer. He’s the guy that beats on invisible opponents instead of going to an MMA or boxing gym and going up against the real thing. Most gyms aren’t meant for fighting. Most gyms are meant for cardio and weight training. If you really want to get in the ring and show your stuff, then find the right gym.

#10 The Mixer

If you’ve ever stepped into a puddle of some sticky stuff on the gym floor, then you can say you’ve been a victim of the mixer. The mixer usually carries a shaker cup. In it, you’ll find the fruits of his or her labor: A glowing liquid.

You often see the mixer putting ample amounts of powder into his or her cup in the locker room. If you must mix your drinks in a public place, at least make sure that all of the powder actually lands in the cup.

#11 The Guy With All The Gear

You just can’t miss this guy.

Why?

Simple, because this is the guy who will strut his stuff around the gym making sure you see he has every sort of gym equipment known to mankind.

You will see him carrying around compression gear, lifting straps, knee wraps, workout gloves and a fancy sports watch. Find a guy who is using a not-so-healthy combo of these items and you’ll find the gear guy. Do us all a favor: Don’t buy all the equipment at the sporting goods store. Leave some for the next guy. You’ll save some money and won’t look like the gym fool.

#12 The Depressed Man

The depressed man works out because either his wife or mirror has forced him out of the bar and into the gym. You will notice the depressed man slowing moving between machines with a sad look on his face.

He usually walks around in a random t-shirt and sweat-stained gray sweatpants. Sometimes, he will wear a headband as he stares at you sadly while you work out. All in all, he will be uncoordinated and miserable.

#13 The Former Athlete

The rest of the team may have moved on to bigger and better things, but he is still the big man on campus. The former athlete shows up at the health club sporting his team jacket and jersey, though his frat days are a distant memory.

He watches the game on TV while jogging or cycling, but he is dedicated to his workout. The former athlete believes that the healthiest way to relive his glory days is to keep them alive.

#14 The Marathoner

The marathoner heads to the gym to get sweaty and compete with himself. This person is goal-oriented and focused and he or she doesn’t pay attention to other gym-goers.

Runners and athletes know that stretching is crucial, as is working different muscle groups and maintaining a schedule. They also know that it’s smart to plan a few days off each week to let your muscles heal and keep your joints healthy.

So does the marathoner!

#15 The Tough Guy

The tough guys march around the gym like they own the place. You see, the primary objective of a tough guy is to let everybody else in the gym know there’s a tough guy working out.

Tough guys often slam weights after each set. These guys love to grunt and they take it to the extreme. It completes them. Some tough guys swear like drill sergeants. And they swear loudly at any time and in front of anyone. The tough guys also flock to the hot chicks like buzzards to a corpse.

Conclusion

It’s important to dedicate time to yourself, your fitness and your health. Exercising regularly carries many mental and physical health benefits. According to The Centers for Disease Control and Prevention, all adults should get at least 30 minutes of exercise five days a week. Going to the gym five days a week is one way to achieve this goal.

As much as some would like to believe that ice cream and cake are the elixir for a healthy, long life, we know that is not the case. We also know that a regular exercise routine is one of the great paths to a healthier and longer life.

By knowing what stereotypes exist at the health club, you may not only avoid bumping into them, but you can also avoid becoming them. The last thing you want to do is be the sweating, stinking hoarder that everyone talks about.

Pay attention to gym behaviors that irritate you and take into consideration your own behaviors to make the gym a better, friendlier place. Leave your ego at home. Be sure to clean up after you’ve finished. Don’t be a machine or equipment hog. Respect those around you. Be smart and stay safe. The gym is a place to build a better version of yourself.

Never forget that!

By Suzana Dos Santos

You’ve seen them. You’ve laughed at them. You’ve probably even taken videos or pictures of them and sent them to friends. Here are the biggest gym fails we’ve ever seen!

People from almost all walks of life get a gym membership. According to the IHRSA Consumer Report, approximately 52.9 million Americans have one. Of course, another study says about 67% of people with a gym membership don’t use it. So who ends up at the gym? For the most part, it’s people who don’t know what they’re doing.

There are a lot of athletes, former athletes, people with personal trainers and people just in there to lose weight on treadmills and in Zumba class. But, every once and awhile you’ll spot someone who clearly woke up that morning and decided to finally use that membership they’ve been paying for, but have no idea what to do once they walk through the doors. Those people tend the make the rookie mistakes.

Here are the top epic gym fails!

#1 Using Too Many Pieces Of Equipment At Once

Doing biceps curls on the treadmill is not your new wave workout. There’s no real benefit in forcing your body to do two workouts simultaneously. You won’t receive the full benefit of either exercise by doing so. If you want some variety and high intensity, try a circuit instead.

#2 Not Following A Set/Reps Routine

This is for all the girls who waltz in because they want to get fit, but they have no idea how and don’t care to push themselves. You’ll be sitting at a machine taking a break between sets and there’s a girl prancing from one machine to the next right in front of you. She sits down at a machine and guesses how it works. Then she does about three or four reps.

That’s it!

She’s then on to the next machine, never to return to this one.

Don’t be that girl. If you’re a beginning gym-goer, just stick with 10 to 12 reps and three sets of those reps with a one to two-minute break in between.

#3 Going For Broke

Shout out to all those people trying to lift more than they actually can. When the bar falls to the side or on top of your chest – it’s time to lighten up. This is especially the case for anyone trying to lift more than he or she normally would do without a spotter!

Don’t do that!

And having someone recording a video of your lifting doesn’t count as having a spotter.

#4 Wearing Improper Clothes Or Shoes

Why anyone would actually want to workout in business clothes is an unsolved mystery, but they’re out there. They’re climbing on machines in their dress shoes trying not to rip a seam in their polyester pants.

And then there are those lazy beach bums walking around the gym in their flip-flops.

Are you trying to slip and break your neck?

If Nike and Lorna Jane are too expensive, Walmart sells workout gear these days. Fortunately for everyone, being healthy and fit is popular and popular means you can definitely find it on a budget!

#5 Not Eating Anything

This goes for before and after the workout. You shouldn’t eat a ton before you workout or you might be running to the bathroom to spit it back up. But you should eat something.

Not eating anything before exercise will certainly cause you to become lightheaded, dizzy, and unable to lift and work as hard as you really can. Your body needs the energy derived from food to get a good workout. Think of the food you consume as fuel.

After your workout, you should definitely eat protein. This is the best time to build those muscles.

You’ve just torn them down exercising and now they’re beginning to grow. The best thing to feed them while they grow is protein!

#6 Talking Too Much

Good exercise relies heavily on proper breathing. So for one, if you’re talking too much while you’re trying to lift weights, you are cutting your body off from some O2 love.

Second, other people are trying to focus. If they can hear you yammering while they’re focusing, they are going to have trouble with their workout. Obviously, it’s okay to chat a little bit, but try to keep it low so that others can’t hear you over their headphones.

#7 Not Paying Attention

Some of the best gym fails videos are of guys on treadmills who see a hot girl and stop paying attention to their running until they fall face first and slide off the machine. Golden. Unless you want to be that guy, pay attention to what you’re doing.

Also, not paying attention can be that you’re looking all around the room while you’re using a machine. This is not helping your workout. And, if you don’t pay attention, you could end up slamming the weights down and then everyone will be looking at you. That’s not the kind of attention anyone wants.

#8 Too Much Pre-Workout

Don’t burn yourself out before you even get started. If you don’t have incredible stamina, don’t do an hour of cardio before an hour of strength training. Your strength training will not be nearly as beneficial because your body will already be exhausted. Pre-workouts should just get you hyped up and your adrenaline going so that you’re pumped and ready to work.

#9 Using Machines Wrong

There are absolutely hilarious videos on YouTube of people using machines totally wrong. A lot of them are filled with people failing at weightlifting, which isn’t as much of a fail because it’s a matter of choosing the wrong weight. But there are also an incredible number of people who just clearly have no idea how to use the equipment.

For example, there’s the guy that uses the leg press and stretches out his legs, leaves them out and then starts doing sit-ups. Completely useless! There are also tons of videos of people choosing the absolute wrong weights for themselves and they modify their position on the machine to make it work. Or they choose a weight that’s too light so they lift at super speed and they clearly think it means they’re super strong.

Then there’s the guy who lies on his back, lifts his legs straight up, and then tries to do crunches. Instead, he just works out his neck. Or the guy sitting with his knees bent at the rowing machine and yanking it as fast as he can. Or the guy laying all the way down on the seat and pulling the lat bar to his chest. It all makes you think there should be a tutorial requirement for anyone who signs up at a gym!

#10 Not Enough Or No Stretching

Ideally, you should stretch before and after your workout. At the very least, you should do a quick stretch before any physical activity, such as playing a sport and especially before a workout.

If you start using the leg press and feel a sharp pain or stiffness causing you to take a break earlier than you planned – get to stretching! Machines isolate the muscles and not stretching muscles before working on them can cause you suffering and even injury.

#11 Bad Hygiene

Working out next to someone with bad B.O. is gross and de-motivating. Would you want to be distracted by somebody’s smell while you work the rowing machine? Wear deodorant when you hit the gym! And take regular showers when you exercise on a regular basis.

Physical activity causes you to perspire and more bacteria forms on your body. An actual body odor comes from literal bacteria, typically in your armpits or anywhere that your sweat can sit and may not be wiped off right away. So scrub away all those smelly bacteria after your workout and don’t bring it in the gym!

#12 Not Wiping Off Your Sweat

Speaking of sweat, don’t leave it on the machines!

Some people just naturally perspire a lot when they exercise and there’s nothing wrong with that. But there’s certainly an inconsiderate attitude happening when they don’t wipe their sweat off the machines.

Who wants to sit down on a bench covered in somebody else’s sweat?

That’s disgusting. Bring a towel!

#13 Bad Grips

If you don’t have a good grip on a machine or weight, you’re that much more likely to drop it. Before you cause a ruckus in the gym or break something, make sure your hands aren’t sweaty and that you’re gripping the weight in the right place.

Besides noise and damaging machines, you could also cause yourself an injury. When you start to slip, you’ll naturally attempt to compensate by twisting your arm or quickly moving in a different direction and this could end up causing an accident injuring you or somebody else.

#14 Not Putting Weights Back

Whether you’re a big guy who can lift some serious weight or just a fit person who can lift a good amount – think about the people who can’t!

When they walk up to the bar and your weights are still there, how are they going to use it?

Not everyone can lift the same amount as you. Don’t be the cause of somebody else getting hurt trying to pick up after you.

Also, don’t leave free weights lying around because not only could somebody trip on them, whoever wants to use them next may not be able to find them. Don’t treat the gym like you’re the only person in it. Put the weights back where they belong!

#15 Texting

This is especially annoying when someone is taking his or her quick break between sets on a weight machine. Even if another person isn’t literally standing there making a line and waiting on the machine, there are still other people eyeing it and waiting to use it.

So if you’re texting on your break, people feel like you aren’t really working out and you don’t care to be there. If you need to text someone, go off to the very side of the gym by the water fountain to send it.

#16 Lying On The Mats Just Chillin’

People actually use those mats for stretching and working out. It’s annoying to walk up and see the mats full of people lying around on their phones or chatting with their friend sitting next to them. Don’t use the mats as a park bench!

#17 Staring

Staring at other people is awkward, rude and a little creepy. People come to the gym to focus on themselves and their bodies. Many of them are trying to work hard and achieve a new result. So the last thing they need is somebody staring them down.

Even if that person is fit and looks great, they aren’t filming a TV show so stop staring!

#18 Overdoing It In a Class

Sometimes being in a class creates a pressure to keep up. But if you can’t hold an advanced warrior pose in yoga class, do the beginner version! Just because the people around you are cycling faster on the bikes, doesn’t mean you need to.

On the other hand, don’t hide behind everyone and do so little that you’re barely working out. That’s not beneficial either. Treat a class like the instructor is watching you the whole time, even if they only watch you for a total of 30 seconds. Pretend like they’re going to whip their head around and evaluate your workout at any minute.

However, remember that classes aren’t a competition.

Conclusion 

While gym fails are sometimes hilarious to other people, you probably don’t want to be the person doing them. If you can’t afford a personal trainer, watch some videos online showing you how to use the machines at the gym. And actually read the instructions posted on the machine – they even come with pictures!

Wear proper workout attire, don’t talk too much or too loud, know your limits, follow a routine and pay attention.

By Alyssa Bright