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This is a list of good gym rules, gym codes to follow and general gym manners and good behaviors.

You want to be a better gym member? Here are some of the biggest do’s and don’ts for good gym etiquette.

Good Gym Rules & Manners

Bring a towel

Nobody wants to have to lie down in a puddle of your sweat. Plus you don’t want to lie down in someone else’s either, and if you don’t mind you should do. Wipe down any equipment you have been using if you need to.

Put your weights back

Show consideration to other gym users and put your weights back, especially if you have used up half the entire gyms supply of plates. No one cares about how much weight you were lifting. If you want to impress someone, show that you are not consumed by your ego, that’s far more impressive than any weight you were lifting.

Give people space

Don’t invade people’s personal space. Don’t use the bench right next to somebody if there is plenty of free space. Also if you are waiting for someone to finish on a particular piece of equipment, don’t hover over them. If the gym is busy sometimes you just have to wait, or do another exercise until it’s free.

Don’t be too loud

Being too loud by grunting during your reps, talking too loudly or dropping your weights. Again it just goes down to showing consideration for other gym users.

There is no need to excessively grunt or to drop your weights from a great height. Is it simply being egotistical, looking for attention or simple thoughtlessness? Whatever the reason, there is no need for it.

Don’t use equipment to keep your stuff on

Don’t use one bench for your phone, another for your towel and then sit on a third one. I have actually seen this. Some people seem to think they own the gym. Their ego boosting and status seeking has gotten out of hand.

Don’t use up all the weights

I have seen people using the leg press with 16 or more 20kg plates stacked up on it, leaving none left for anyone else to use. What makes it worse is that when you see guys using that much weight they don’t even perform the exercise properly. This is ego or ignorance, pick one.

Equipment Hogs/Socializing

Some people use the gym like a social club, using up space and hogging the machines. You want to talk fine, just find somewhere that doesn’t disrupt anyone else’s workout to do it.

My Athlean X Review. This workout system was created by Jeff Calvaliere who is a personal trainer for professional athletes and celebrities. He was also the assistant coach and head physical therapist for the New York Mets.

Athlean X Review

The goal of the workout system is building muscle mass and simultaneously burn body fat. Achieving muscle mass and burning fat at the same time is a difficult task to accomplish, the Athlean X system claims to achieve just that. Claiming to outperform workout systems such as the popular P90x.

The Athlean X workout system includes a 90day program, including workouts and a diet plan to follow. It provides you with the actual exercises to perform, the frequency to perform them at, the level of effort required and the days to train. The system includes workouts and exercises designed for both gaining strength and conditioning.

The workouts on the P90x system are around the 60 minute mark which is a little long in my opinion, however on the Athlean X system the workouts are a more manageable 30 minutes long. You could also probably complete some in around 20 minutes.

Ideally you need access to a gym to complete the program, however it can be completed in the home if you have the right equipment. The recommended equipment that you need is listed in the program. The equipment you will need is as follows.

• Kettlebells
• Pull up bar
• Resistance bands
• Jump rope
• Medicine ball
• Dumbbells
• Balance trainer
• Weighted vest

The program is ideal for somebody looking to get a well muscled and lean physique. If you are looking to gain as much muscle mass as quickly as you can then you may want to try some other workout systems designed mainly for muscle building.

Athlean X Review Verdict

The Athlean X workout system is definitely a well put together system. it provides you with all the information that you need to build muscle mass and burn off body fat.

The workouts are easy to follow giving clear instructions and guidelines, including pictures of the exercises being performed to help you perform them properly for maximum benefit. It also gives you a time table for performing the workouts. The example diet plans are good, they allow for flexibility so you don’t need to have all the foods listed.

The workouts target your whole body and they are definitely strenuous, exactly what they need to be. I like the length of the workouts compared to other workout systems out there. You are much more likely to stick to this system which is less time consuming. Plus the Athlean X workout system is cheaper than other comparable products such as P90x

There is loads of great free information available out there to achieve results, so do you really need to pay for this system? If you are confused by all the info out there then this puts everything into a simple to follow program. If you really need some strong direction and you are willing and committed to your goal then this program could be ideal for you.

It will get results if you follow it with dedication. I also believe there is a free trial which will be worth a look.

20 minutes may not seem long enough to have an effective workout that will actually get results. However you can actually do a great deal in such a short time period.

This page has two 20 minute workouts. One workout requires exercise equipment such as a barbell, dumbbells and a bench. The other workout requires no equipment, it just uses body weight and cardio exercises only.

Don’t make the mistake of thinking that just because these workouts are short, and use none or only basic equipment and exercises that they will not be effective.

These workouts have short rest times to fit in with the short 20 minute time period, this will make them intense. They will burn calories, get your heart pumping, have you breathing heavy and even get your muscles pumped.

What will these workouts achieve

These workouts will help you to achieve weight loss, muscle building, gaining strength and even some cardio benefits. It will also improve your circulation and help to speed up your metabolism.

Who are these 20 minute workouts for?

These workouts are mainly geared for beginners. However they are also for anybody that wants to achieve the above goals, and especially for people who are limited on time, money or they can’t make it to the gym for whatever reason. Somebody may also want to try something new, adding a short workout like this into their schedule may add a little variety.

No Equipment Workout – rest about 30 seconds between exercises and sets

Warm up – 3 Minutes

• Marching on the spot 1 minute.
• Knee bends, hold your arms out straight out in front of you, 2 sets of 10 reps.
• Arm rotations, slow repetitions forwards for 30 seconds and back for 30 seconds.

Main Workout

• Jogging on the spot (knees as high as you can) 1 minute
• Knee raises 3 sets of 10 reps, perform leg raises if knee raises are too easy.
• Lunges 3 sets of 10 reps each leg
• Abdominal crunches 3 sets of 10 reps
• Press ups or knee press ups, 4 sets of 10 reps
• Star jumps 1 minute
• Squats 3 sets of 10 reps

Workout 2 Exercise equipment needed – barbell/dumbbells and a bench required. This workout focuses more on weight resistance and is more advanced than the workout above.

Warm up is the same as the above workout.

Only 30 seconds rest between exercises.

• Shoulder press 3 sets of 15 reps
• Barbell squats 3 sets of 15 reps
• Dumbbell bench press 3 sets of 15 reps
• Deadlift 3 sets of 15 reps
• Dips 3 sets of 10 – 15 reps

The sets and reps are flexible so make adjustments as needed, even if you don’t have a spare 20 minutes you could reduce the workout and shorten it to create a 10 minute workout.