Last Updated on March 1, 2022 by Heather Hart, ACSM EP, CSCS
If you are anything like me, you are currently struggling to crawl out of the sugar and alcohol induced holiday food coma that you’ve spent the past few weeks throwing yourself into. I sincerely respect the willpower of those of you who can limit or moderate your holiday treat consumption.
I, however, am unabashedly not one of those people; there is no shame in my Christmas cookie game. Cake for breakfast? What could be more Merry?
Alas, it is now December 29th and as I sit here feeling like a big pile of cookie dough myself, I completely understand why people choose to make their New Years resolutions to get in shape. Sure, the first day of a new year holds some sort of meaningful symbolism, but I think more than anything the timing just coincides with the post-Holiday binge fest.
Regardless of the reason, the gym is about to get crazy.
Beginners terrified of the weight machines. Regulars scowling because spin class is suddenly full. Resolutioners going to town on the elliptical for an insane number of hours a week in attempts to burn off the Holiday indulgences, but only end up burning themselves out instead. The parking lot is full and so are all of the treadmills. Add in the fact that you’ve got college kids home on vacation, and your gym, like mine, is becoming a madhouse.
But together, we can survive the Gympocalypse.
Like it or not, this chaos will inevitably pass in the matter of a few weeks (I’m in the not liking it camp, I wish everyone would workout more often). But in the meantime, there is plenty that we can all do together, both beginners and gym regulars a like, to make the New Years Resolution season less chaotic. Further, if you are a “New Years Resolutioner” yourself, there are many steps you can take to ensure that your experience is a positive one, and hopefully foster a lifelong path of fitness instead of becoming one of the resolution-“I quit the gym after January”-statistics. Here is a collection of posts full of tips, motivation, and probably a little bit of soapbox/lecturing, because I do that from time to time, to help prepare you for Gympocalypse 2015.
1) BE NICE TO EACH OTHER. Nothing breaks my heart more than seeing someone with the best of intentions being driven out of the gym due to intimidation by another gym-goer. EVERYONE started somewhere, including you, so be nice to the new comers. Please read: Those Damn Resolutionists.
2) Gym Etiquette 101: tips for beginners and reminders for regulars. Re-racking weights, butt sweat, and more. Everything you need to know about maintaining a happy workout environment at the gym (and avoid having employees like me chase you down. Kidding. Sort of.)
3) What is the best machine at the gym? I’m glad you asked. Lots of people often do. Here’s your answer.
4) The Fat Burning Zone: It’s probably not what you think it is. So let me explain, help you avoid becoming a slave to the cardio machines, and ditch the “fat burning zone” mentality.
5) Don’t compare yourself to others. I know, this is a classic “mom lecture”, but it is incredibly true when it comes to your fitness journey. We are built very differently, we all have varying strengths and weaknesses. Be proud of YOUR accomplishments.
6) Avoid burn out. Nothing is as motivating as a brand new goal. On day #1 you can nearly see those 6 pack abs or a sub 4 hour marathon finish! Day 10, however, is often less appealing; swimsuit season seems light years away, and you’ve already become frustrated with your running pace. Train with purpose and avoid burnout.
7) Supplements. Protein powder, creatine, pre-workout, oh my! Supplements are a big seller in the fitness industry, but now is the time of year when everyone seems to be pushing their product of choice down your throat. Some are good, some are junk, but most aren’t necessary for beginners. Before adding any supplements to your diet, make sure you understand what they are meant for and how they work.
8) Pick up those weights! Are you a runner? Joining the gym just to get in some warm treadmill miles? You’ve got a Boston Marathon goal and think there is no time for anything but mileage? Think again.
8) Ignore the fitness bullies. So often I hear the “Your workout is my warm-up” quip, or the ever popular meme declaring “Zumba? B*tch I lift” (crossfit, whatever. ) Here’s the thing guys: in a society riddled with inactivity and obesity, we can’t be beating each other up over workout choices. In my book, if you are moving with the goal of bettering yourself, you are right. End of story.
Have any tips to add? Posts of your own? Link below! Likewise, if you are a beginner and have any questions, please ask in the comments section below.
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
Deborah @ Confessions of a Mother Runner
Those are some great tips! I hate the gym in January. I have to get to class super early to get my spin bike!
Heather
Yes, the crowds can be brutal!
Larisa Dixon (@0to26point2)
Great list. I think you about covered it all. Miss ya
Heather
Miss you too! <3 We were JUST talking about the NOLA marathon...
John (Daddy Runs a Lot)
You know, I’m, typically, all for being as helpful as possible at the gym. When asked what I recommend, I’m eager to say why you should do more weight training & less cardio – heck, I’ll sit down with a newbie for a half hour to discuss workout strategies & goals.
But, not in January. January makes me cringe — though, fortunately, a seeming reluctance to heading to the freeweight area means that my own experience isn’t overly affected by the influx.
Heather
It can be very hard, especially when some of the “january” crowd barge in and act like they own the place. The respect and etiquette definitely had to go both ways!
Katie (@momslrb)
Great post heather. The Gympocalypse is coming you’re right and I have to remember to be nice!
Heather
Put on that happy face! It will be over before you know it!
Kerri Olkjer
Everyone needs to read this!! Lol, and gympocalypse? Brilliant.
Heather
haha thank you Kerri! It feels like a gympocalypse ;
Elle
Great tips and a fun read! I only ever go to a gym in the Spring. Never January!
Femme Fitale Fit Club
Very good post. I will not be a scowler, I will make room for everyone else and greet everyone with a smile. YES I will show patience. LOL.
Heather
haha yes! BIG smiles!
Janice- The Fitness Cheerleader
Great tips! The January gym rush certainly is intimidating, not just for newbies either.
Heather
Very true! I was trying to get in a chest & tricep workout yesterday, and found myself tip toeing around all of the big guys in the cable machines. I’m normally NEVER intimidated, heck I work at that gym!
jillconyers
I’ve opted for a home gym and love it but gym or not, almost all the tips apply!
Heather
Yes! But I bet you can blast your TV or music as loud as you want and not bother anyone, haha!
Stephanie
You need to turn this into an eBook that EVERY gym newbie must read and understand before signing the membership form! For real. This is gold standard info.
Heather
Awesome, thanks for the great feedback! 🙂
organicsandra
HAHA! Gympocolypse. Love it! I am thankful to have a quiet place to workout! Your tips for surviving January in the gym and reasons why you should go are great!
Heather
Thanks Sandra! I enjoy a quiet workout but sometimes I also enjoy the chaos. I love this time of year at the gym 🙂
eatsandexercisebyamber
Uhm, I’m with you, I don’t moderate AT ALL during the holidays, I had a whole cake. TO MYSELF. No shame, but I agree, the gym becomes VERY VERY VERY crowded which is only frustrating when you’re in a hurry, but I’m going to look at it from your perspective and be impressed at all those who want to improve themselves:)