Top 8.5 Tips For More Efficient Workouts In Unfamiliar Gyms

I’m traveling yet again.  And forced to workout in an unfamiliar gym.  (I say “forced” but actually going to a new gym is, for me, like going to a new playground.  I simply love new toys!)

I’ve written a lot over the past couple months about my experiences with commercial gyms while traveling.

Yeah, despite my love of just about any workout, I’ve expressed some frustrations!

Part of that frustration comes from it being harder to stay focused and make the workouts efficient.

For example, to maximize my time and effectiveness over this two week family vacation, I’m doing my own Full Body Attack workout.  But it’s taking me about 20% longer because of waiting for the single power rack, finding the right equipment, etc.

How To Be More Effective

So how can you be more efficient (and thus, more effective) when going to a gym you’ve never been to before? Here are 8.5 ways:

1)  Call Ahead – Call the gym ahead of time to find out what their hours are, what equipment they have, any special policies, and when they tend to be most crowded.  There’s nothing worse than getting to a gym at 4:30 am only to find they don’t open until 6 am!  (Yes, that has happened to me…)  Plus, if you learn something about equipment/policies that surprises you, you can mentally prepare ahead of time.

2) Case The Joint – That’s a US slang term for “walk around the place before you start working out so you know where everything is, how the gym is laid out, etc.”  If you want your workouts to be efficient and intense (thus, effective) you need to time your rest periods between sets and between exercises.  If you have to walk around later trying to find a deadlift station, you’ll be reducing the intensity.

3) Work The Journal – Look, I can’t say enough how important a workout journal is.  So assuming you’ve been listening, bring it with you and stick to it!  Now, when I travel I’m afraid of losing mine so I just photocopy my last couple of workouts and print some blank pages.  That way I won’t lose my last year of history.

4) Watch People – This might not seem like “efficiency” but hear me out. In any commercial gym, you can learn a lot by watching other people during your rest periods (keep one eye on the clock though…). Once in a while you come across someone who is more dedicated and working harder than you. Watch them. Learn. And of course, you can learn from all the people doing things wrong too – but don’t just be arrogant about it (like I sometimes am): instead, if you see a guy totally rounding his back on deadlifts (if you can even find a guy doing deads), ask yourself if you might possibly be using worse form than you should. Everything is a learning opportunity if you have the right mindset.

5) Have Fun – I know I just said stick to your workout plan, but at the same time you can have fun at a new gym because they might have some piece of equipment that offers a fun substitution.  For example, I love the pull-over machine, but I don’t have one in my gym.  So I switch out my barbell pull-overs for the pull-over machine whenever I can.

6) Save “Interests” for Last – It’s easy to take #5 too far, where you get sucked into doing various isolation movements instead of your proper compound movement routine.  (You ARE doing compound movements as 90% of your workouts, right????)  “Interests” mean things that are not a critical part of your routine but that you find fun.  Sure, have fun, but do your “interests” after your regular workout is done.

7) Ge Directions – If the gym isn’t in your hotel, you’ll need to either walk there, cab it, or jog.  Figure out ahead of time which it’s going to be and plan your workout around it.

8.) Bring Water/Protein Drink – Some gyms don’t have free water.  Not even a water fountain.  Don’t be caught parched because it will impact your workout.  Bring a full water bottle, or a protein drink, to drink during your workout.

8.5) Be Selfish – Ok, I’ve struggled with this for a while because I’m basically a nice guy (aren’t we all?). But I’ve come to the conclusion that my intensity, preparation, dedication, and focus actually entitle me to a little more priveledge at a gym. And same goes for you. It’s ok for you to ask the guys doing curls inside the power rack to go somewhere else so you can do squats. It’s ok to move benches around so you have room to do deadlifts. Not only do you have every right to get your workout done, and done properly, but you will also be a good role model for all the half-hearted, ignorant people who are doing lame workouts. (And if you also have a workout journal, you get bonus points and have my permission to strut around the gym like a peacock.)

Other suggestions?

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1. 16 Tips to Triple Your Workout Effectiveness
2. Lunchtime Workouts
3. Your Workouts Will Always Suck Without These

Tags: commercial gyms