How to safely return to the gym in 2021

How to safely return to the gym in 2021

The new year is a good time to focus on your health and fitness goals. Part of your plan to achieve these goals may include joining a gym, working with a personal trainer, or attending fitness classes. While fitness and wellness centers are beginning to open in many areas of the country and some are offering fitness classes, personal training, and other fitness activities, you may be concerned about the risk of joining or returning to these facilities Safe or not for COVID-19 transmission.


When weighing your options, it is important to consider both the risks associated with exercising in an indoor gym and the steps you can take to protect yourself.


It may be helpful to understand some of the risks associated with exercising in an indoor gym:


  • Air drops can go far during exercise: The Centers for Disease Control and Prevention recommend that people keep at least six feet of social distance from other individuals to avoid inhaling the virus-containing respiratory droplets. When someone is exercising, he breathes more forcefully than he relaxes. Therefore, heavy breathing during exercise may increase the concentration of air droplets traveling further, increasing the risk of COVID-19 transmission.

It is difficult to maintain social distance in the gym at all times: While many fitness facilities are following the guidelines by disassembling equipment and encouraging social distance, you may find yourself in a position where another member is holding a cardio machine next to you. But decides to exercise. Or where you are completing your set of bench press, right next to it are several members conversing. Even with the range of convenience numbers, weight rooms and cardio areas can get crowded, making it more difficult to maintain social distance throughout your workout.

Inadequate air ventilation: Some fitness and wellness centers may not have ventilation systems that can adequately remove viral droplets and particles from the air, increasing the risk of infection of members, especially in small indoor spaces.

  • Using shared devices: While COVID-19 is most commonly spread by close contact with the person with the virus, it is possible to get infected by touching the contaminated surface and then touching their mouth, nose, or eyes. Therefore, using shared equipment such as weights and cardio machines, mats, or dumbbells that are not cleaned before and after each use can increase your risk for COVID-19.

Now that you have a better understanding of the risks, here are some ways to reduce that risk and protect yourself in your fitness facility:


  • Choose a gym where you feel comfortable and safe: Health and wellness facilities should follow state guidelines; However, some may be more cautious than others, such as applying additional temperature and symptom assessments, cleaning and mask-wearing protocols, and limited fitness class sizes. Therefore, go and join a few different facilities where you will feel safe and comfortable to exercise. It can be beneficial to choose a facility that also offers online personal training, virtual fitness classes, and / or outdoor classes so that you can create a weekly exercise routine that includes workouts that occur in the gym, outside and at home. How many times per week are you exercising in the indoor gym.
  • Wear a mask covering your mouth and nose while exercising: Although exercising with a mask can be uncomfortable, it can help protect you and others from COVID-19. Also, a recent study found that heart rate, blood pressure, respiratory rate, and oxygen saturation were not adversely affected in healthy individuals wearing aerobic exercise wearing masks. When exercising with a mask, it can be helpful to bring several disposable masks and change them throughout the workout.
  • Maintain social distance: Maintain a social distance of at least 6 feet to avoid close contact with other facility members or employees. Workout in areas of the gym where congestion is reduced and avoid going to the gym during busy times.
  • Bring Your Own Equipment: When possible, bring your own equipment such as mats, dumbbells, or bands to use during your workouts or while attending fitness classes.
  • Bring your own water bottle: Some fitness facilities may not allow access to the water fountain. Therefore, to ensure that you have safe access to water, bring your water bottle with you.
  • Clean equipment before and after use: Clean every piece of equipment before and after use, and avoid touching your mouth, nose, and eyes during your entire workout.
  • Wash hands before and after workouts: Wash your hands with soap and water before and after workouts.
  • Limit indoor high-intensity exercise: When possible, do high-intensity activities outdoors. If doing high intensity exercises inside the house, then increase the distance.


  • Starting or maintaining an exercise routine is paramount for both physical and mental health and is especially important during this health crisis. Make sure you choose a location and format that will best support your health goals and level of comfort to safely start or return to an active lifestyle.


Exercising in the gym or fitness facility, outdoors or in the comfort of your home can help maintain a healthy lifestyle, and taking appropriate precautions can reduce the risk of COVID-19 transmission in all settings. The most important is that you find a way to move safely during these challenging times to focus on your health and fitness goals.