I’ve talked about the equipment at 24Hr Fitness, and some tips to getting a great workout while traveling and going to an unfamiliar gym.
But let me take a minute to talk about the people I saw there. I’m about to go pretty harsh. I’ll try to keep my ranting to a minimum, and there’s actually a happy ending to this…
The Average Gym-Goer
First off 75% of the people there were barely exercising more than the equivalent of walking from their kitchen to their TV room. Most of them just did machines. And they barely put any effort into it. Just going through the motions.
Same thing with the cardio machines. Most of the people were just walking. Walking. I’m not anti-walking. But I don’t know why anyone would go to a gym to walk. It’s so much more fulfilling to walk outside.
Nobody (except for one guy, which I’ll talk about more) had a workout journal. I must have seen 100 people in my 3 days there on machines and freeweights and only one guy (other than me) was serious enough to have a training log.
I also saw some horrible form. Remember that single squat rack I mentioned? Well, a few people tried to use it. One duo actually did great squats but everyone else butchered it. The most common problem: not going down far enough. And no, these people weren’t advanced enough to intentionally be doing half-squats to To be sure, proper squat form is tough (especially for long-leg guys like me).
And there was this one guy doing deadlifts that I actualy thought was trying some yoga move. His back was so arched that I wouldn’t have been surprised if he never walked straight again.
And most people took way too much time in between their sets. They’d put in a half-hearted effort on their set, then stand around and talk for 5 minutes, then do another half-hearted effort on the next set. What a waste of time!
Women Can Lift Free Weights – Who Knew????
Now I hinted that it wasn’t all bad. For example, many of the women there were actually doing free weights. They were just as half-hearted about their effort as the men were, but at least the women knew the importance of free weights. (About the same % of women were split between machines-only and free weights as the % of men were split).
A Serious Lifter Was Spotted
You know that other guy I mentioned who had a training log? He was the real deal. First off, he had a training log. (Did I mention that already? smile) That’s a sure sign of seriousness.
Next, he hit his sets hard. He was making every set count, and every rep in every set count.
Now before I sing his praises further, let me make sure you have the right picture. He was about 5′10″ or so. Probably 190 lbs. So, we’re not talking a huge guy. And he was clearly in his late 40s. (He could be any of you reading this, if you put your heart into training.)
And he was strong.
Honestly, I was impressed with his strength for his size. He was doing dumbbell becnh presses with 100s. Chin-ups with 50 lbs strapped to his legs for sets of 15.
And he was supersetting, with 30 seconds between sets, doing opposing muscles. Almost all his exercises were compound movements.
And his form was solid. Clearly an experienced weight trainer.
This guy was so impressive that I almost introduced myself and wanted to find out more about his approach. But I didn’t want to interrupt him.
And next thing I knew, he was gone. Talk about efficient.
So What About You?
If I spotted you in a commercial gym, what would I say? Would you fall into the first category (the half-hearted, machine-using time wasters) or the second category (a focused lifter on a mission)?
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May 18th, 2009 at 2:59 pm
I have to admit I’m a focused time waster sometimes. 24 Hour has some good eye candy sometimes. Hard not to get distracted.
May 18th, 2009 at 4:44 pm
I fall into the second category, i’ve been reading your blog for a cool minute. My work-out sessions take 45 minutes, sometimes even less depending what exercise am doing. I believe in being effecient, and performing work-outs that are highly effective. I try to preach these working-out priciples to my homies, they take up 2 to 3 hrs at the gym (ridiculous). Some of them have hit a plateau – and not to metion the way they perform their exercises.
I cut my membership at the gym, not just to try to cut and expense. I would hate going to the gym when it was really busy. It was hard to work out. Some people would stay for ever on the bench, machine,.etc (spot trainers) All you would see was a handfull of men/women with amazing physiques. I’ve been saving money and buying equipment to work out here at my pad – the only thing i miss from the gym, is looking at some sexy women! Overall my physique is adequate, where i show the most apathy is in consistency. I love working out, and learning the science behind it. You provide invaluable info, i’ve read the book Body For Life by Bill Phillips 2x, great book. I also follow Anthony Ellis.
Keep up the good work, and thanks for the time you take in providing a wealth of info on working out.
Postin’ from LA
May 19th, 2009 at 12:15 am
If you saw me in the local gym, you would probably say, “Hey! You! Look out, you might get hurt.”
You wrote, “He was about 5′10″ or so. Probably 190 lbs. So, we’re not talking a huge guy.” We, who? Sounds pretty big to me. I’m 5 foot 6 and weigh 126 pounds. I’m 55 years old and I am trying to lose fat and gain muscle.
I’ve had very good success using Tom Venuto’s Burn the Fat, Feed the Muscle program. I do not live near a gym, so I use free weights at home (biggest dumbbell: 5 kilos!) and I’m trying to improve my form. Now I guess I’d better start that training log!
Then, maybe if you saw me, you wouldn’t think I was a danger to myself or others!
From the jungles of Thailand.
May 19th, 2009 at 6:14 am
Thanks for the comments guys!
@ Gene – that’s funny! I’m sure you are not quite that much of a disaster. And yes, I guess ~5′10″ and ~190 is pretty big (I was estimating of course) but it’s not huge and steroid pumped. My point was that he was not so large that it’s out of reach for any of us. And he didn’t look “bulky”.
For yourself, if you want to add some muscle (and you should), you are going to have to find things heavier than 5 kilos to lift. You will have to get creative, but large rocks, logs, etc are all up for grabs. For example, if you have an old packpack, you can fill it up with rocks and then do squats with it. Or fill up two bags with sand and use them as “dumbbells” for deadlifts. You might have to do different exercises and your form will have to be different, but nobody will gain lots of muscle lifting only 5 kilos.