Tag: Fitness

20 Gym Etiquette Rules Everyone Needs To Know

Gym Etiquette Rules Everyone Needs To Know

Gym etiquette. It is a must-have for all gym-goers. Whether you workout anywhere from 24-Hour Fitness to your local CrossFit or an Old-School Powerlifting Gym, these are the things you need to know. Simply follow these basic gym etiquette rules, or risk getting kicked out and losing your gym membership. Or worse, becoming the local gym idiot! 

If you disagree with any of these gym etiquette rules or have some to add, comment below! 

Also, if you have any funny gym fail stories to tell, please leave them here.


What is Gym Etiquette?

Gym etiquette is how you conduct yourself in a gym style environment. Whether others are around or not, it is important you conduct yourself in a respectful manner. For this to occur, gyms have their own set of gym rules. However, there is more to it than just following the rules set in place for you to keep your membership.

In the following, we will go over all the proper gym etiquette you need in order to avoid becoming the local gym idiot.

Note: Every gym has their own set of rules and guidelines to follow. So make sure to check in with them to avoid the Lunk Alarm or any unnecessary fees.


Top 5 Gym Rules

Gym Etiquette Rule #1: Pay your dues!

This is by far Gym Etiquette Rule #1! Both financially and respectfully, you need to pay your dues. Nobody likes a cheapskate or a cocky amateur that think they know it all. Nobody cares how many magazines you’ve read, celebrities you’ve met, or videos you’ve watched. Stay up to date on your fees and learn from those with more experience, even if they are younger than you.

Overall, just don’t be an A$$! Be kind, humble and respectful to everyone at all training levels. Make sure to encourage others and make friends.

Remember, there is ALWAYS someone bigger, stronger, and better looking than you. Failure to comply to this standard Gym Etiquette Rule #1 can easily result in the termination of your gym membership! Or you getting physically thrown out of the gym by 1+ angry gym members!

Gym Etiquette Rule #2: RE-RACK YOUR WEIGHTS!!!

The most disrespectful, discourteous, and infuriating thing you can do in a gym is leave your weights out, or put them away wrong. Whether it be dumbbells, plates, kettlebells, or other gym equipment, put everything back the way it is supposed to be. Even if that is not how you found it!

We are pretty sure your mom doesn’t follow you around at the gym, so you are gonna have to take some responsibility and clean up after yourself. Otherwise, you will lose the respect of everyone around you and become the real gym idiot that everyone hates!

Gym Etiquette Rule #3: ALWAYS ask, don’t just assume.

When you assume things you simply make an “a$$” our of “u” and “me”. If anyone is nearby, or could possibly be using something, always ask before you take it. Even if you need to wait a minute to see if anyone comes back to it.

Taking things is just rude, even if you “didn’t know”. If you ask, you always know.

Remember, everyone shares everything at the gym, the same as it is in kindergarten. If you want something, then check around before taking it. Then there are no unnecessary arguments or angry looks.

Gym Etiquette Rule #4: Don’t hog the equipment.

When it comes to using the equipment, get in and get out. Don’t sit there on a machine or bench scrolling through Instagram for 5 minutes between every set. People are always waiting from a distance.

Be courteous of other people’s time, and follow social media on your own time. And if you have 5+ sets to do, you better not just be standing around at the squat rack talking to your gym bros. Always be working, or getting ready for the next set.

If you are doing a superset, be quick about it and never use more than 2-3 machines or stations at once, unless the gym is empty. Everyone has stuff to do too.

Gym Etiquette Rule #5: Respect personal space!

Look, but don’t touch. Big arms, ripped abs, and huge legs are all admirable. However, just because we like when people notice, doesn’t mean that you have the right to come up and touch what we have built.

If you want to feel, ASK! No acceptions! Whether you are young and hot or old and creepy, stay out of our personal space unless invited in.


Top 10 Gym Etiquette Rules

Gym Etiquette Rule #6: Don’t smell.

Whether you smell good or bad, the gym is not the place to give it away. You should come in not smelling like anything, good or bad. Bad smells only get worse, and good smells are too fragrant for others around you not to be distracted. It is fine if you start to stink after you have been sweating for a while but come in fresh, not freaky.

Also, if you smell like you just came out of a hotbox of smoke in your car, people are going to hate you. Whether you think you don’t smell like smoke or not, you do, and everyone knows it. It is your right to do as you wish, however, everyone at the gym is sharing air. If you ruin their air, you can expect a lot of dirty looks and even a canceled gym membership.

Gym Etiquette Rule #7: NO SINGING!

It is not Karaoke night! And we don’t care if it is your favorite song. Save your croaky voice for passing the time in traffic. When you’re in the gym, focus on your work.

P.S. If you can sing while working out, then you are not really working very hard. Just sayin’.

Gym Etiquette Rule #8: Scream as much as you want, but have a reason!

Being loud when getting psyched up and working hard is fine. However, if you do it for no reason, then you are just being a gym idiot.

To keep it simple, if you are doing something cool, then you are fine. If not, then stay quiet.

Gym Etiquette Rule #9: Wipe down your equipment. No excuses.

This is a mojor health risk if you forget, so don’t! Besides, “I forgot” is not a reasonable excuse for anyone old enough to workout in a gym.

Whether you sweat a lot or not, it is your courteous duty that you wipe down your equipment EVERY SINGLE TIME after you are finished using it. DON’T FORGET!

Gym Etiquette Rule #10: Don’t hit on other members!

The gym is a great place to hook up…before and after your workout though! It is NEVER a good idea to interrupt someone else’s workout. Especially if you are interested in more than a friendship!

Interact, but do not interrupt. If there is a connection, talk after. If not, they’re not interested. It is a HUGE turn off to interrupt someone’s workout. So be patient and take action when it is the appropriate time.


Top 20 Rules

Gym Etiquette Rule #11: Ask before you give help!

First, it is not social hour at your local country club, so keep your pointless talk to yourself. If you can’t say what you are going to say in under a minute, then save it for later. People go to the gym to better themselves and are all on a time crunch. Be respectful of their time and save the chat about the weather for the inevitable awkward silences in your life. 

Secondly, NEVER walk up to someone to give them tips about how they “should” be doing things. That is extremely disrespectful, as it shows you think they have no idea what they are doing. If you have a suggestion, then ask if they would like to hear it. Don’t just start spewing out advice that they may not even want. Usually if they want advice, they’ll ask.

Gym Etiquette Rule #12: Wear appropriate gym attire!

It is not a strip club (male or female). So fully cover up all inappropriate areas. Ladies, side boob and see-through are too much, but a reasonable sports bra and short shorts are fine. Men, a speedo is for the pool, and your package is not made to be scrunched up into spandex.

Also, it’s not the 70s. Be comfortable, but not distracting. Taking your shirt off is fine, but don’t be loud about it. Public Indecency is a crime.

Of course, don’t track in dirt and mud from outside. If your shoes are dirty, take them off before you walk around.

Gym Etiquette Rule #13: No lockerroom nudity!

Cover yourself up in the locker room (and on the floor, obviously). There is always that one old guy in the locker room that is way too confident in his own skin, and there’s nothing we can do about that. Just don’t be that guy or gal! Keep it covered, and keep it appropriate.

Also, remember it is not social hour in there either.

Gym Etiquette Rule #14: No PDA (Public Display of Affection)!

We know that couples that workout together, stay together. However, the gym is not the place to show off your everlasting love and affection for each other. Nobody wants to see, hear, or have to workout around your makeout sessions every 2 minutes. So, stay on task, so you can get home sooner, and do what you need to do there.

Gym Etiquette Rule #15: Don’t stand in the way!

Whether you are in the walkway, at the water fountain or in front of the dumbbell rack, don’t be in the way. Make sure there is always plenty of space for people to move around you and get to what they need.

This also includes standing between benches, in or near squat racks or machines, and walking slow. Keep out of the way and no one will mind.

Gym Etiquette Rule #16: Glance, but don’t stare.

We get it. We’re hot, but that doesn’t mean we want everyone staring. Don’t be the creepy guy or gal that stares down every hotty in the gym. Everyone likes to be noticed for their hard work but don’t overdo it. Admire, and compliment if necessary, then look away.

Gym Etiquette Rule #17: Don’t laugh at anyone that is trying!

It is always okay to laugh with someone, but it is NEVER okay to laugh at someone, when at the gym. Yes, gym fails and gym fail stories are popular and funny. However, most of those people just don’t know what they are doing. So think of how you would want someone to help you if you were them. Then go from there.

Gym Etiquette Rule #18: Don’t be a gym idiot!

Don’t use bands, chains, or other equipment you don’t understand unless you know what you are doing! If you want to know why read these funny gym fail stories. If you need help, just ask.

Also, if you need a spotter, then get one. You shouldn’t make others around you concerned for your safety to where they feel the need to keep an eye on you like a child.

It is okay to ask for help, but not okay to put yourself and others at risk. Be smart, and be safe. 

If you need a help on how to get started, get one of our strength programs or learn more about the Mathias Method Strength System!

Gym Etiquette Rule #19: Don’t keep asking for free advice.

If you need a personal trainer, then get one! And pay them. You shouldn’t go around bothering other people’s workouts for every little thing. You need to figure some things out on your own and if you need a lot of help, then pay someone to help you.

It is okay to ask for tips, but not for every exercise that you do. Even in the gym, nothing is really free. Respect other people’s time and value.

Gym Etiquette Rule #20: No sleeping, eating or lounging!

The gym floor is not a lounge, so don’t use it as one. If your gym doesn’t have a place to sit and hang out, then there is probably a reason. As in, they don’t want you to hang out there forever.

Eat, sleep and wait in your car, not on the unused machines or benches. You are just going to be in the way. 


Important Reminders

It is also important to mention that things like curling in the squat rack or just using equipment for the wrong purpose are obvious no no’s. Just don’t do it.

Things like how you lift and the music you listen too are not on this list, because those things generally do not affect others.

Overall, these are the basic gym etiquette rules everyone needs to follow. However, make sure to check in with your gym’s rules so that you never get the Lunk Alarm set off on you, or have to pay fines for things you didn’t know.

Remember, if you disagree with any of these, or have some to add, comment below!

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Upper Body Warm-Up Exercises

Upper Body Warm-Up for the Bench Press

The Mathias Method Strength System emphasizes the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our Upper Body Warm-Up Exercises for the Bench Press.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before a weight training workout!


Upper Body Warm-Up Exercises for the Bench Press

Bench Press Warm-Up Routine

First, do a complete full body dynamic warm-up routine before you start these Bench Press Warm-Up Exercises.

Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. These are done after your full body dynamic warm-up stretches, and before your muscle activation techniques.

This Upper Body Warm-Up Routine will include a few full range-of-motion exercises and mobility stretches for the chest, back, arms and shoulders. Together these will help prevent injury and increase strength as you teach your body how to move properly for strength.

When you are done with these upper body warm-up exercises, move onto our dumbbell shoulder warm-up exercises for the Bench Press.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

More Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.


Upper Body Warm-Up Exercises

Note: Yes, many of these exercises will seem and look “dorky”. However, they ALL have a purpose!

Arm Circles

Reps: x 10 each direction

Purpose: Improve Shoulder Mobility and Function.

  • With your glutes flexed, core braced and spine neutral, simply circle your arms slowly through their full range of motion in each direction.
  • Do this under control at a slow-moderate pace.
  • Keep your head in line with your torso and do not flex or extend your thoracic (upper) spine.

Horizontal Hug & Open

Reps: x 10 total

Purpose: Improve Scapular Protraction and Retraction Function and Mobility, Pectoral Function, Thoracic Spine Flexion, and Extension Mobility.IMG_2368IMG_2369

  • With your palms facing down, cross your arms in front of your body and wrap them as far around your torso as you can allowing your thoracic (upper) spine to flex forward as needed.
  • Then, reverse the motion externally rotating your hands so that your palms face up as you extend your arms horizontally to your sides and try to pull them together behind you, allowing your thoracic spine to extend backward.
  • Let your scapula protract forward as you hug and retract back to open your chest.
  • Pause at the end of each motion and switch the crossing of your arms in front each time.

Shoulder Flexion-Extension

Reps: x 10 total

Purpose: Improve Shoulder Function, and teach proper shoulder movement.

  • With your glutes flexed, core braced and arms extended, raise your hands over and behind your head as far as you can with palms facing each other.
  • Then lower your extended arms under control and internally rotate your hands to palms facing backward as you extend behind your torso.
  • Do not allow your spine to flex or extend as you go through the full range of motion.
  • Keep your shoulder blades pulled back and down as you extend behind your hips.

Single Arm Swings

Reps: x 10 each way

Purpose: Shoulder Joint Synovial Fluid Lubrication and Improve Shoulder Function.

  • With your one arm slightly flexed, circle it at a fast pace through its full range of motion each direction.
  • Be sure to cross your arm in front of your body as you swing it.
  • Go fast, but maintain control of the motion.
  • After going each direction, repeat with the other arm.

Scapular Rotations

Reps: x 10 each direction

Purpose: Improve Scapular Function and Mobility.

  • With your arms flexed about 90 degrees, circle your shoulders forward and backward through their full range of motion in both directions.
  • Ensure that your scapula is moving up and down with the motion and can move freely.

Chest Stretch

Reps: x 10-30 seconds

upper body warm up chest stretch

Purpose: Improve Pectoral and Shoulder Function and Mobility.

  • With your arms extended out horizontally, grasp a stable object with each hand.
  • Pull your shoulder blades back and down as you push your chest forward until you feel a slight stretch in your chest.
  • Breathe calmly as you relax into the stretch before starting to move through the tension under control.
  • Maintain tension in your back as you pull your shoulders back actively.

Lat Stretch- Overhand

Reps: x 10-30 seconds

Purpose: Improve Shoulder Flexion and Latimus Dorsi Function and Mobility.

  • Grasp a stable object, near your head height, with an overhand grip (palms down).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.

Note: If you can flex your arm beyond your ear, then this movement is not necessary.


Doorway Pec Minor Stretch

Reps: x 10-30 seconds

Purpose: Improve Breathing Function, Scapular Elevation, and Depression Function.

  • Standing in a doorway, flex your arms 90 degrees and place the inside of your forearms against the outer frame with your elbows shoulder height.
  • With one foot, step through the doorway until you feel a stretch in your anterior chest.
  • Take deep breaths and relax into the motion to increase the effectiveness of this stretch.
  • By leaning your torso forward you can increase the stretch towards the external rotation of your shoulder.
  • This stretch may also be done one arm at a time against any stable object.

Scapular Protraction Stretch

Reps: x 10-30 seconds

Purpose: Improve Scapular Function and Mobility.

  • With one hand, grasp a stable object at shoulder height with an overhand grip.
  • Step the same side foot back and lean away from your hand.
  • Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward.

After completing these upper body warm-up exercises for the bench press, do our Dumbbell Shoulder Warm-Up Exercises. Then you will be fully warmed up and ready to Bench BIG!


All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book

Bench Press Warm-Up Exercises

Lower Body Warm-Up Exercises

Lower Body Warm-Up for the Squat and Deadlift

The Mathias Method Strength System emphasizes the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our Lower Body Warm-Up Exercises for the Squat and Deadlift.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before any weight training workout!


Lower Body Warm-Up Exercise for the Squat and Deadlift

Squat and Deadlift Warm-Up Routine

First, do a complete full body dynamic warm-up routine before you start these Lower Body Squat and Deadlift Warm-Up Exercises.

Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. These are done after your full body dynamic warm-up stretches, and before your muscle activation techniques.

This Lower Body Warm-Up Routine will include a few full range-of-motion exercises and mobility stretches for the glutes, hamstrings, hip flexors, back, biceps, and calves. Together these will help prevent injury and increase strength as you teach your body how to move properly for strength.

When you are done with these lower body warm-up exercises, move onto our muscle activation techniques for the Squat and Deadlift.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

Other Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.


Lower Body Warm-Up Exercises

Note: Yes, many of these exercises will seem and look “dorky”. However, they ALL have a purpose!

Lat Stretch

Reps: 10-30 seconds

Purpose: Improve Shoulder Flexion and Latimus Dorsi Function.

  • Grasp a stable object, near your head height, with an underhand grip (palms up).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.

Note: If you can flex your arm beyond your ear then this movement is not necessary.


Bicep Stretch

Reps: 10-30 seconds

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Purpose: Improve Elbow and Wrist Extension, Wrist and Arm Flexor Functions.

  • Start with your fingers spread, externally rotate your hand and place your palm flat against a wall, shoulder height or below.
  • Then, initiate the stretch by leaning your bodyweight into your hand and slowly lower your body until you feel a stretch in your wrist flexors.
  • Next, turn your body away from your hand until you feel a stretch in your biceps brachii or anterior deltoid.
  • To further increase the stretch, turn your head away from your hand.
  • Move in and out of these tense positions under control while maintaining pressure against the wall.

Squat & Extend

Reps: x 3

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Purpose: Improve Hip, Knee and Ankle Joints Mobility.

  • With a shoulder width stance, raise the balls of your feet and place your fingers of each hand underneath.
  • From this position, go into a full depth squat with your knees outside of your arms.
  • Next, force your knees into extension until you feel a stretch in your hamstrings.
  • Hold each position for at least 2 seconds.

Dynamic Hamstring Stretch

Reps: 10 total steps

Purpose: Improve Hip Flexion and Hamstring Complex Function.

  • Standing erect, take a short step forward and, while maintaining a neutral spine, lean forward and reach your hands out in front of your toes until you feel a stretch in your hamstring complex.
  • Hold this stretch for 2 seconds before using your hamstrings to flex out of the stretch.
  • Then, take another short step and repeat with the other leg.

Deep Lunges

Reps: 10 total steps

Purpose: Improve Hip Extension and Hip Flexor Function.

  • Standing erect with a neutral spine and hips square.
  • Then, take a moderate-long step forward and lunge until your knee is hovering slightly over the ground or you feel a stretch in your anterior thigh.
  • Hold this position for 2 seconds before flexing out of it and stepping forward.
  • Repeat with the other leg.
  • To increase the stretch you can twist your torso towards your forward knee or laterally flex your torso with your arms overhead in the same direction.
  • Do not allow your knee to travel in front of your toes at any point.

Dynamic Pigeon Stretch

Reps: 10-30 seconds

Purpose: Improve Hip External Rotation and Glute Function

  • Find flat raised surface, between the knee and hip height.
  • Place the lateral side of your lower leg against the raised surface parallel to your shoulders.
  • Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute.
  • Flex in and out of the base position by pressing your leg down against the raised surface, holding the bottom and top positions each for 2 seconds.

Note: If you feel pain in your knee, then you likely have tight peroneals (lateral calf muscles) and should free your foot by allowing it to hang off the edge of the flat surface until they are better mobilized.


Lower Body Warm-Up Exercises: Calf Mobility

Single Leg Calf Stretch

Reps: 1-2 minutes each.

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

  • With your knee fully extended, place the ball of your foot on a raised surface, high enough to feel a stretch in your calf.
  • Allow your heel to sink down as you put your weight on your foot.
  • Actively move around in this position by flexing in and out of it, forcing your knee into further extension, or pulling your toes towards your face.

Weighted Deep Squat Calf Stretch

Reps: 2 minutes

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

  • While holding a barbell, place it just above your knee caps and go into a full depth squat.
  • Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
  • Move around in this position to create change, by flexing the opposing muscles and moving under control.
  • You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
  • Use this stretch sparingly as it is more intense than non-weighted mobility techniques.

After completing these lower body warm-up exercises for the squat and deadlift, do our Muscle Activation Techniques. Then you will be fully warmed up and ready to Squat 500+ and Deadlift 600+!

All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book

lower body deadlift warm-up exercises

Dynamic Warm-Up Exercises

Dynamic Warm-Up Routine

First, the Mathias Method Strength System begins by emphasizing the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our basic dynamic warm-up exercises for weight training workouts.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before a weight training workout!


Dynamic Warm-Up Exercise Routine for Weight Training

A Dynamic Bodyweight Warm-Up

Before every workout, always start with this short and simple dynamic bodyweight warm-up to see how your body is feeling for the day. Begin by simply going through a few full-range of motion bodyweight exercises to lubricate your joints and check for any minor muscle pain that you may need to work on.

If you do feel some muscle or joint pain during any part of your warm-up, you can start by trying to massage your tight tissues and see if that fixes the issue.

After you get some movement going and feel out your body for the day, do a few basic mobility exercises to stretch out any tight tissues that may be preventing you from getting into better, stronger lifting positions. For example, if you have tight hamstrings or ankles that prevent you from reaching full depth during the squat, do some mobility work to help correct it.

It would also be a good idea to have a basic stretching routine that you do before every workout. You can customize the routine to you and what you need to mobilize based on your workout for that day.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

More Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.


Dynamic Warm-Up Exercises

Note: None of these Dynamic Warm-Up Exercises are static. They are all controlled, moving, active stretches.


Toe Touch & Reach

Reps: 10 total

Purpose: Improve Hip Flexion, Hamstring Complex Function, Hip, and Knee Joint Mobility.

 

  • With your feet shoulder width apart, keep a neutral spine and bend from the hips until you feel a stretch in your hamstrings.
  • From this static position hold for 5-10 seconds and then actively extend your knees and reach both hands towards the floor just in front of your toes.
  • Hold this position for at least 2 seconds before reversing the motion by engaging your hamstrings to raise your torso slightly, and repeat.
  • Do a total of ten 2 second holds.

Note: If you have enough hamstring flexibility to keep a neutral spine with your knees extended and you can touch the floor then this mobility exercise is not necessary for you.


IMG_2308

The Bow Exercise

Reps: 10-30 seconds

Purpose: Open breathing pathways, Increase Thoracic Extension, and Release Tension.

  • While standing erect, interlock your fingers together behind your head, and pull your elbows as far behind you as you can.
  • Begin by pressing your hips forward, with your knees slightly bent, and lean as far back as you can while maintaining balance.
  • Keep your glutes activated to support the connection to the ground and increase hip extension.

Torso Twist & Reach

Reps: 10 total

Purpose: Improve Spinal Rotation, Scapular Protraction, and Retraction Function.

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  • While standing erect with a vertical spinal alignment and feet shoulder-width apart, twist your torso to each side while reaching your opposite hand towards the opposing side horizontally.
  • Allow your scapula (shoulder blade) to protract and retract during these motions.
  • As you twist to the left, your right hand will reach past your body to the left as if to touch the side wall and visa versa.

Side Bend & Reach

Reps: 10 total

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Purpose: Improve Shoulder Abduction and Spine Lateral Flexion Function.

  • With your feet shoulder-width apart, bend laterally while reaching your opposite hand, palm away, overhead.
  • Do not rotate your torso forward or back.
  • Hold for 1 second before returning to the start position.
  • Do a total of 10 repetitions.

Chest Open-Close

Reps: 3 total

IMG_2324

IMG_2323

Purpose: Improve Scapular Protraction and Retraction Function, Thoracic Spine Mobility.

  • Set-up standing erect with your arms spread out laterally.
  • Begin by protracting your scapula (shoulder blades) forward, rounding your thoracic spine and wrapping your arms around an imaginary ball in front of you until you feel a slight stretch in your back.
  • Then reverse this motion by retracting your shoulder blades, extending your thoracic spine, and opening your arms until you feel a slight stretch in your chest.
  • Hold each position for 1-2 seconds.
  • Do 3 repetitions.

Hip Circles

Reps: 10 total

IMG_2325IMG_2327

Purpose: Improve Hip Joint Function and Synovial Fluid Lubrication.

  • With feet shoulder width apart, create a large circle with your hips in both directions.
  • Do a total of 10 repetitions.

Hip Open-Close

Reps: 1-3

Purpose: Check Hip Function.

 

  • Set-up standing erect with your feet shoulder-width apart.
  • Begin by bringing one knee across to the opposite side of your body and slowly create a large circle going in front of your body, up and over to the outside of your body.
  • Then slowly reverse this motion by raising your knee from the lateral side of your body, up and inward creating another circular motion back to feet shoulder-width apart.
  • Repeat on the opposite side.

Paleo Chair

Reps: 30+ seconds

IMG_2342

Purpose: Improve Spinal Decompression, Ankle Dorsi-flexion, and Hip Flexion Mobility.

  • Stand with your feet shoulder width apart and toes straight or turned out slightly.
  • Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground.
  • Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. (Note: Only go as deep as you can while keeping your heels down.)
  • Pause in the bottom position for time to gain and maintain the necessary flexibility.

Calisthenics Bodyweight Warm-Up

Calisthenics Warm-Up Exercises

After completing these basic Dynamic Warm-Up Exercise Routine you will know how your body feels for that day. If you need too, take a few minutes to stretch any of your tight muscle groups before you do your Daily 30 Bodyweight Warm-Up Exercises:

Reps: Do 1-3 rounds.

Purpose: Teach Proper Movement Patterns, Increase Muscular Temperature, Increase Heart Rate and Peripheral Blood Flow.

After your Dynamic Warm-Up and Calisthenics Warm-Up Exercises, move onto your Training Specific Warm-Up Routines. Read more…


All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book

Diet and Exercise Made Simple

Diet and Exercise Made Simple

We all know diet and exercise are important. However, it doesn’t have to be hard! So many people make it out to be much harder than it really is. If you just do a little planning and put in the effort, your health and weight loss goals can be accomplished. 


Which is more important…diet OR exercise?

We all want to know! What is it?! What is more important for getting leaner, stronger, and for me to reach my health and fitness goals fastest? Do I need to focus more on diet OR exercise?

Answer: Neither!

Neither diet nor exercise trump the other. They are BOTH important if you want to reach your strength, health and fitness goals! They both work together to help create a healthy body. If you do one or the other well with little regard towards the other, you will not get near the results as if you worked both together. 

“Your diet helps to amplify the effects of exercise…”

Have you ever heard something like, “You can’t out exercise a bad diet”? Well, though exercise is highly valuable, and burns a ton of calories, it’s too easy for us to eat more calories than we can burn off. Also, if you have a bad diet, you likely will not have the energy to exercise enough to maintain a healthy body.


Have A Good Diet

Your diet helps to amplify the effects of exercise and gives you the energy to perform at your best. So, in order to perform your best, YOU NEED A GOOD DIET!

That doesn’t mean you should be stuck eating bland foods like chicken and broccoli every day, but you should put more thought into it than “oh look, ice cream has 2g of protein in it!”.

Your calories and their sources matter. Have a reasonable amount of fats, carbs, and protein if you want to perform your best and get the most out of your workouts.

DO NOT make one nutrient out to be “bad” and another the only thing you concern yourself with. Find an equal balance that fits your lifestyle and stick to it with little variation.


Do Real Exercise

“If you want to create change, you have to do things that are harder than walking your dog.”

If you don’t exercise you aren’t going to change much of anything. You can’t diet your way to a 6-pack while just sitting around or going through everyday activities. You need some amount of exercise no matter how clean your diet is.

Exercise not only burns calories, but it also creates numerous changes in your body, including hormonal, that changes how your diet affects you. If you want to look like you are fit and workout, then guess what? You’re gonna have to exercise, and exercise enough to create change.

WALKING DOES NOT COUNT!

Walking Is NOT Exercise!

If you want to create change, you have to do things that are harder than walking your dog! Even if you walk your dog uphill, that is still not considered exercise.

Do some strength training, go for a run, do calisthenics at home, cycle, or anything you enjoy. Do it multiple times per week and put in some strong effort so you can get some great results. This will amplify your results as your diet and exercise routine work together to create the most amount of change within your body. 


Make Progress Every Day

“You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.”

Your diet and exercise routine doesn’t have to be complex. Let it be simple.

Let go of the excuses, we all can make them, and get started today. Right now is the time to make a change. Tomorrow is too late!

Get up and do SOMETHING! Anything! Just move and work towards becoming stronger!

Start easy and progress forward by doing just a little more each day. You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.

You can run for 1 minute today, 2 tomorrow, 3 the next day and so on.

The Daily 30 is also a great choice and it was made specifically for beginners!

Whatever you do, continue to improve daily. Doing the same thing over and over will give you little results, plus it’s boring. Do something every day and work towards your goals!


Make Small Diet and Exercise Changes

“Most of us overeat at night due to under-eating throughout the day.”

When it comes to diet and exercise, keep it simple! Start with a simple diet change, like taking a multivitamin or drinking an extra glass of water every morning. Then you can move onto adding in a healthy snack during the day. Such as some fruit, vegetables or some nuts.

YES, I did say “add in” a meal before I said to take anything away. This is because most of us overeat at night due to under-eating throughout the day. If you add in a healthy snack/meal during the day when you need the energy, you will tend to eat less as night, which will make a big difference in itself!

For exercise, start with doing some push-ups, planks, squats, jogging, the Daily 30 or something! You MUST EXERCISE if you want to create change! This tends to be the hardest part for everyone, but it is extremely important! Diet and exercise go together.

Take it slow, but make a change! Your world starts to change the moment you start changing it! So let’s get to it!

Your world starts to change the moment you start changing it!”

Keep getting stronger my friends!

Strength to you,

Ryan J. Mathias

Owner and Creator of MathiasMethod.com

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