Modern weight rooms are not what they should be. Equipment misuse, distractions and big egos limit what gyms have to offer.

Gaining a solid understanding of the ground rules for a weight room is key toward maximizing your success.

The most common gym mistake I see is people using improper form on exercises in order to lift heavier weights. Examples of this include, but are not limited to:

• Using your chest like a trampoline to bounce up a bench press.

• Bowing your back like a prince to push down weight on a triceps extension exercise.

• Thrusting your hips forward like you’re mating with the air in front of you in order to curl a Z-bar.

“Bad form is epidemic,” said Dave Dick, healthy living director at the Kishwaukee Family YMCA, 2500 W. Bethany Road in Sycamore. “I’ve seen lots of goofy stuff over the years, and I kind of just observe and say to myself, ‘I wonder what they’re trying to accomplish with that [exercise]?’”

Having bad form is only going to hurt. But, there are also ill behaviors that distract others and disrupt their experience in the weight room.

Texting or chatting while sitting on a machine is a prime example of this. I realize we all need a social life; however, this type of communication should be saved for baby showers and “Downton Abbey” get-togethers.

“I see a lot of people just standing around looking at each other or just sitting on pieces of equipment … when people are there waiting to use it,” said Paul Kilgas, graduate sport management student.

If you’re going to spend time at an exercise facility, use it to exercise. Efficient use of equipment will allow for a better workout for you and others around you.

Big egos are another issue that needs to be addressed.

“You’ll see people actually try to punch the punching bag while looking at the mirror and watching themselves flex,” said Wes Campbell, assistant fitness manager at XSport Fitness, 238 N. Randall Road, St. Charles. “The most [common] case you’ll see with the macho guys is what we call ILS — or Imaginary Lat Syndrome — meaning they walk around flexing their arms out like they can’t put them down.”

Public gyms are not gun shows. If you want to display your wing-like lats to the world, apply for the Arnold Classic. Spare everyone in the local weight room of the unneeded distraction.

Also, compression shorts are a great idea if you do a lot of sit-ups. No one wants to see your hairy legs.

Finally, for those of you who sweat a lot, spray and wipe your area when you’re done. No one wants to swim in your perspiration pools.

Treat the weight room with respect and use equipment properly to make workouts more enjoyable and profitable for everyone.