1. Know exactly what you want out of your session
Going into a busy commercial gym without a plan and expecting a good workout is like asking a kleptomaniac to look after your house whilst you go on holiday and expect all the items to still be where you left them. It’s just not going to happen.
Know what body parts you intend to train, what results are you after, is it strength, building muscle or toning certain body parts?
What bits of equipment will you need for these body parts? What are the best bits of kit, and what could you use if they are unavailable?
You need to have an idea of what these are so that you can have a Plan A, B and even a plan C.
For example, Michael wants to do legs to build muscle and bulk his legs up. Ideally the squat rack place is the place to be, so he can squat… unfortunately there is a guy with big gut and a vest that is too small bicep curling in the squat rack (do not do that by the way!), Plan B…
Plan B, Michael can use the 45 degree leg press to get some heavy weights on there and do some drop sets, paused reps and other variations to really hit is legs, oh dear, a girl is watching a movie on her IPad whilst doing ¼ reps there… Plan C…
Plan C, Michael can grab a pair of dumbbells and do a mini DB squat, step lunge and Step up circuit.
2. Strategic placement is key
Whatever the exercise you need to do the most for that body part is, get yourself on it or near it. If it essential ask the person using it if you can work in with them or how long they may be on it for so you can do something else whilst you wait.
For example, if the weights you need for your workout are in a certain area, get yourself or your bench/ HQ next to them. The less distance between you and your workout area, the less likely someone will try and pinch your bench. Keep your territory marked, but be nice about it.
If this is not possible, take a heavier and lighter pair and improvise your workout between the two.
3. Make allies and use them to your advantage
The gym at peak time can be a daunting and aggressive place to be. There will be a lot of stressed people, big egos and posers on the floor. If this is the only time you can go regularly then start identifying who the friendlier people are, smile, say hello and start making allies.
Funnily enough the meatheads/ bigger stronger guys are usually the friendliest despite their spiky demeanour. Become friends with these guys, train with them and get in the habit of sharing with them.
Over time this will prove invaluable as you will have people to train with, seek advice from and borrow/ share equipment with. It also repels a lot of the more aggressive types from you during these times at the gym
4. Use etiquette that is impossible to say no to
Keeping a smiling face and open mind can be a tough ask during the peak hours in commercial gyms.
Get in the habit of being mindful of others, offer to share equipment with those that may need it near you (helps to build allies). Share a bench if necessary as this will be a pleasant surprise to many as it is so rare. When people see this more regularly they will be far more likely to lend you or allow you to use their equipment as you have consistently demonstrated that you are not selfish and one of the good guys.
If there is a bit of kit you need at that moment, wait for the person to finish their set and politely ask if you may jump in for a quick set whilst they rest. Even offer to put their weight back for them before their next set. It is very rare people say no to this and the ones that do are usually difficult people anyway.
5. Use the same bit of equipment and be creative
Space is not a luxury in crowded commercial gyms, and the lack of etiquette, and common sense is shocking. If it is really packed out, find a bit of kit (usually a Barbell, Dumbbell or Kettlebell), find a small space out of the way and start a mini circuit using just that bit of kit. Use it for a full body circuit or just hit one muscle group. Be creative and push yourself.
For example, Full body DB circuit
A1 4 sets of DB squats, 15 reps, 4010, rest 0 seconds
A2 4 sets of lying on the floor DB pullovers, 15 reps, 4010, rest 0 seconds
A3 4 sets of DB Romanian Deadlifts, 15 reps, 4010, rest 0 seconds
A4 4 sets of Standing DB shoulder press, 15 reps, 4010, rest, 0 seconds
A5 4 sets of DB bicep curls, 15 reps, 4010, rest 0 seconds
A6 4 sets of lying DB triceps extensions, 4010…
Rest 120 seconds and repeat