The gym is back. In the UK, about 11.5 million people aged 16 and over now belong to one. Even old habits are making a comeback: after a few years of exhorting people to socially distance and wipe down machines, gym chains are removing cleaning stations, while their clientele go back to sharing kit and sweating all over the benches. Nature, as they say, is healing.

But how many people are using their membership, and how much value are they getting out of the gym when they go? As a former editor of Men’s Fitness magazine, I have been going to gyms for more than a decade, and I still see half a dozen things I wish I could mention to people every time I go. So here are the tips I wish were in every gym’s welcome pack, alongside a bunch of the mistakes that it took me years to learn I was making. I am not going to tell you to wipe up your sweat, though. Hopefully, you are doing that already.

Yes, people are looking at you

In lists of advice for the gym-shy, you often see something like: “Nobody else is watching what you’re doing, or even cares – they’re all too focused on their own workouts.”

This is a bit like telling children that all bullies are secretly cowards – it is a nice thing to say, but it isn’t true. People watch and judge others everywhere, and the gym is no exception. Unless you are somewhere incredibly quiet and you’re supernaturally focused, you will occasionally see someone checking out what you are doing – glancing at what weights you are lifting, or how fast you have set the treadmill.

The good news? This usually doesn’t much matter, because it is vanishingly unlikely that they are going to interact with you, at least if you are male. “For women, there’s more of a problem with people wanting to comment on your form – either to correct it, or compliment you on it,” says my wife, who has been a personal trainer for more than a decade. She advises: “My general advice is to Wear headphones, look purposeful, and keep your response to a noncommittal: ‘Thanks.’ It’s going to happen sometimes, but it doesn’t have to ruin your workout.”

‘Working in’ is definitely a skill worth learning

For some reason, probably due to the years of social distancing – the noble art of sharing bits of kit has fallen out of fashion over the past few years. But if you train in a crowded gym, there is a chance that you will have to do it occasionally, so it is worth knowing the proper form. Generally speaking wait until the other person has finished their set of exercises (usually marked by them putting the weight down; machines such as the leg press and pec deck are trickier, as people tend to stay seated between sets, but the same principles apply), then catch their eye and politely ask how many sets they have left.

Depending on how many this is, and how long they are resting for between each, it is fine to ask if you can “work in”, or do your exercises while they are resting. They can always refuse, but there is nothing wrong with posing the question. Obviously, the reverse applies if someone asks you to work in – and you might one day graduate to asking the obviously nervous person hovering around your rack if they need to use it. That’s advanced stuff, though – so for now, concentrate on the next bit …

Using the squat rack correctly is easy

Here is what every experienced gym person says to themselves at least once a week when they catch a glimpse of someone squatting with a barbell: “Put the hooks lower.”

In case you are completely unfamiliar with them, a squat rack works like this: a set of adjustable hooks holds the bar, you get underneath it, lift it up, then back out and do your set. The tricky bit? Lots of people put the hooks too high, so they are going up on tiptoe to remove or return the bar, which isn’t ideal at any weight, but gets downright dangerous when you are lifting heavy. Put them lower: you should quarter-squat the bar out of the rack, then, when it’s time to put it back, walk it straight into the upright part of the rack then let it drop into the hooks. Speaking of which …

You are supposed to put your kit back

This isn’t always obvious – we have all been to gyms that look like a teenager’s bedroom – but it is generally considered bad form to leave dumbbells, plates and handles for the machines on the floor when you finish with them. Think of it like a cooldown from the rest of your workout, or like holding a door for someone: nobody’s going to make you do it, but it is annoying for everyone if you don’t.

Don’t stand in front of the dumbbell rack

Again, the temptation to do this is understandable: dumbbells are heavy, and if you stand right next to the rack, you can watch your form in the mirror. But standing less than an arm’s length from all the other dumbbells means that fellow gym-goers will have to squeeze past (or wait for you to finish your set) because they will need the weights you are standing in front of.

It’s fine to ask for advice

Honestly, almost nobody does this, but when it happens, it is delightful. If you’re not sure about something, whether it’s if you are doing a move correctly or how to lower the seat on a Wattbike (more complicated than you might expect), just ask someone. The worst that can happen is that they tell you they’re a bit busy.

… or a spotter

There aren’t many movements for which you need a “spotter” ready to step in and save you if you are struggling with weights – bench press is by far the most common – but if you really feel you need one to crank out a couple of extra reps, the protocol is simple. Find someone who looks as if they know what they are doing, wait until they are at a break, then ask if they would mind spotting you. Let them know how many repetitions of your exercise you are aiming for and how much help you would like (if the answer to this is “none”, that’s fine).

If you are on the bench, they might offer to help you with a “lift-off” – taking the bar out of the upright supports. If you take this, give them a clear “My bar!” to let them know when you’re happy that the weight’s under control. Once you’re done, “Done!” or “Take it!” lets them know you could use some help with putting the weight back.

Bands aren’t the best way to do pull-ups

Yes, I know they seem to work. Put both your feet in a band and, depending on its strength, you can happily twang yourself through plenty of pull-ups even if you can’t ordinarily do even one, so what’s the issue? Well, bands don’t really give you a uniform amount of help. You are barely putting in any effort at the bottom of the move (where the band’s fully stretched), and getting almost no assistance at the top. A better way to do it is to focus on “eccentric” reps: use a box or a step (or a little jump) to get your head over the bar, then lower yourself as slowly as you can. Do this two or three times, rest and repeat for a couple of sets, and then you are done for the day (overdoing eccentric reps is a very easy way to make yourself sore). You will be doing unassisted pull-ups long before the people still struggling with bands. By the way, in the gym “eccentric” is often pronounced “e-centric”. Go figure.

Not all trainers are created equal

Here’s a secret: it’s possible to get your level 3 personal trainer qualification, the minimum that most gyms demand, in about five weeks. Lots of personal trainers are lifelong students of exercise, who constantly do courses, read studies and experiment on themselves to fine-tune their knowledge – but more than a few don’t bother with any of that.

In general, it is a good sign if a trainer can point to clients who have got the results you’re looking for, with the same limitations you have. If they are touting six-week, six-pack transformations, make sure they weren’t doing them all with responsibility-free twentysomethings. Good trainers will also be able to explain why you are doing the moves and how to do them in a way that makes sense to you. And while it is nice to build up a rapport with your trainer, it is fine to be a bit wary of one who spends more time talking than taking you through your workout.

Burpees really aren’t all that great

Burpees are a love/hate thing: coaches love putting them into workouts because they are an easy way to tire people out; everyone else hates them because they are horrible. But it is also worth understanding that they aren’t necessarily that beneficial. Invented by an American physiologist, Royal Huddleston Burpee Sr (yes, really), they were originally intended to be done to a strict four-count, and not for more than 20 seconds at a time. If you are already in shape and injury-free, there is nothing wrong with them, but if you haven’t been to the gym in a while, then all the jumping, bouncing, flopping to the floor and hauling yourself back up is going to be hard on your joints (your wrists in particular).

If you want to push yourself through a high-intensity finisher, consider something zero-impact instead. The rower, exercise bike and Ski-Erg are all excellent options.

We are all rooting for you

I have saved the heartfelt tip for the end, but this is really true. In my gym, I constantly see people who go from making their first stumbling steps into fitness to building a bunch of confidence (and muscle) – and it’s great! Every time! Obviously, I can’t fist-bump everyone who suddenly builds a set of biceps, or congratulate every stranger I see trying really hard on the treadmill, but please understand that most people in the gym want to see you succeed.

There is something great about the camaraderie of a big gym full of clanking weights and thumping treadmills, and every hardworking person brings up the energy. Welcome on board!