4 Shocking Gym Habits You’ve Been Told to Avoid—But They Could Skyrocket Your Gains!

Meet Cori Ritchey, the fitness editor at Women’s Health and a certified strength and conditioning coach. With over 15 years of experience, she has transitioned from being an exercise physiology nerd to a fitness journalist, offering insights not just through writing but also by training clients directly. In her new column, Between Sets, Ritchey aims to demystify gym behavior and provide practical, science-backed fitness advice to help readers move better, train smarter, and actually enjoy their workouts.

For many, the gym can feel like a daunting place—a sentiment echoed by countless individuals who have felt the pressure of social media scrutiny. The rise of “gym fail” videos on platforms like YouTube and Instagram has added to the intimidation factor, making many gym-goers acutely self-conscious. While it can be amusing to watch someone struggle with a cable machine, these moments often lead to deeper anxieties about how we exercise.

Ritchey understands the complexities of gym etiquette and the unspoken codes that can leave even seasoned lifters feeling confused. Questions like “Is it rude to film my workout?” or “Can I work out without shoes?” frequently arise during her sessions with clients. In her expert view, many behaviors criticized in the gym are simply misunderstood tools that, when used appropriately, can greatly enhance one’s training experience.

Empowering Gym Behavior

Ritchey highlights several gym practices that are often viewed negatively but can be beneficial when approached correctly. For instance, filming oneself during workouts has gained popularity with the rise of fitness influencers, but it also raises privacy concerns. Ritchey points out that filming can serve as a valuable training tool, offering insights that mirrors often fail to provide. Unlike mirrors, which may not be available for every piece of equipment, video feedback allows individuals to analyze their forms and make necessary adjustments in real-time.

"Video gives you feedback at your own pace—like athletes watching game film," Ritchey explains. This method not only helps with form correction but also with assessing effort. A rep might feel strenuous, but reviewing footage can reveal that the weight might be too light for the desired muscular adaptations.

To ensure respectful filming in the gym, Ritchey recommends several guidelines:

• Keep others out of the frame whenever possible and avoid obstructing walkways.
• If someone is inadvertently in your shot, ask for their permission before using the footage.
• Be mindful of your filming setup; a tripod should not be placed in high-traffic areas.

Another often-misunderstood behavior is the use of mirrors. While the stereotype of the “gym bro” preening in front of a mirror persists, Ritchey asserts that mirrors can be an effective tool for improving form. They allow lifters—especially newcomers or those recovering from injuries—to connect their perceptions with the reality of their movements. However, she cautions against using mirrors in situations where it could compromise safety. For instance, during exercises like barbell deadlifts, it’s crucial to focus on maintaining proper form rather than checking one's reflection.

Ritchey also addresses the topic of “cheating” during exercises. Although some gym-goers cringe at the sight of someone performing a movement incorrectly, she stresses that what appears to be poor form may actually be a strategic modification. For example, during bicep curls, a slight use of momentum can be beneficial if controlled properly. This method can allow individuals to lift heavier weights safely, promoting strength development.

Similarly, she shares a few “cheat” codes for exercises like push-ups and pull-ups, emphasizing that intentional modifications can help individuals push through plateaus while building strength. Cheating becomes problematic only when it is accidental and leads to sloppy form.

Another debated topic is the practice of going barefoot in the gym. While some gyms have strict policies against this for safety reasons, Ritchey explains that performing certain lifts without shoes can enhance stability and feedback. She advises checking gym policies before going shoeless and only doing it in safe scenarios.

Ultimately, Ritchey concludes that many behaviors deemed “cringe-worthy” in the gym are only problematic when they disregard safety and the comfort of others. As long as individuals are respectful and mindful of their surroundings, they should feel empowered to utilize the tools and techniques that best serve their fitness goals.

Cori Ritchey’s insights serve as a reminder that fitness is a personal journey, and understanding the nuances of gym etiquette can make that journey more enjoyable and effective. Whether you're filming your workouts, taking a peek in the mirror, or even going barefoot, the key lies in being considerate and intentional in your approach.