Proof of Chalk blog
Plain guides for lifters who need a gym that fits.
All posts
Why do gyms ban chalk? What the rules actually say
Why so many gyms ban chalk, in the gyms' own words. Mess and cleanup come up again and again, and some clubs allow liquid chalk or chalk on platforms only.
Texas Method review: who it's for, what a week looks like, pros and cons
An honest review of the Texas Method by Mark Rippetoe. How the volume, light and intensity days work, weekly progression, who it suits, the drawbacks and what to change.
Sumo vs conventional deadlift: differences and which to pick
How the sumo and conventional deadlift differ in stance, grip, range of motion and muscles used, what the research shows, and how to choose the style that suits your body and goals.
StrongLifts 5x5 review: who it's for, what a week looks like, pros and cons
An honest review of Mehdi Hadim's StrongLifts 5x5. How the A and B workouts work, how weight goes up, what happens when you fail, who it suits and what to change.
Starting Strength review: who it's for, what a week looks like, pros and cons
An honest review of Mark Rippetoe's Starting Strength novice program. How the A and B days work, how the three phases change, who it suits, its drawbacks and what to add.
RPE and RIR explained: how to rate effort in lifting
What RPE and RIR mean in strength training, how the 1 to 10 scale matches reps left in the tank, how to use it to pick weights, and how to get better at rating sets.
Raw vs equipped powerlifting: what is the difference?
The difference between raw (classic) and equipped powerlifting, what gear each division allows under IPF and USPA rules, how knee sleeves and knee wraps fit in, and which division a first timer should pick.
Powerlifting commands: squat, rack, start, press and down explained
What each powerlifting referee command means on the squat, bench press and deadlift, when it is given, what earns a red light for missing it, and how to practice commands in your own gym.
Madcow 5x5 review: who it's for, what a week looks like, pros and cons
An honest review of the Madcow 5x5 intermediate program. Where it came from, how the heavy, light and medium days work, weekly progression, who it suits and what to change.
How to find an Olympic weightlifting gym near you
How to find a gym where you can snatch and clean and jerk. Where to search, the equipment to look for, the questions to ask on a tour and how to tell a real weightlifting club from a gym with a few bumpers.
How to deload: when to take a lighter week and what to change
What a deload is, signs you need one, how often lifters take them, and simple ways to cut volume, weight or effort for a week without losing progress. Sourced from recent research.
DOTS vs Wilks vs IPF GL points: how powerlifting scores work
What DOTS, Wilks and IPF GL points are, how each formula compares lifters of different bodyweights, which federations use which, and a worked example showing how the scores line up.
Does LA Fitness allow chalk? What its own pages say
LA Fitness does not state a chalk policy publicly. What its FAQ and club pages do say, how liquid chalk fits in, and how to get a straight answer at your club.
Does Crunch Fitness allow chalk? What its FAQ says
Crunch Fitness does not state a chalk policy publicly. What its FAQ does say about deadlifts and wiping down, how liquid chalk fits in, and how to ask your club.
5/3/1 Boring But Big review: who it's for, what a week looks like, pros and cons
An honest review of Jim Wendler's 5/3/1 Boring But Big. How the 5x10 sets work, what weight to use, what a week looks like, who it suits and what to change.
Best accessory exercises for squat, bench and deadlift
The best accessories for the squat, bench press and deadlift, matched to where each lift fails, plus how many sets and reps to do and how to fit them into your week.
Gym guest pass rules: how to bring a friend to the gym
How gym guest passes work, what LA Fitness, Planet Fitness, 24 Hour Fitness and Anytime Fitness say about guests, and what to check before you bring a friend.
How old do you have to be to go to the gym? Gym age requirements explained
Minimum gym ages vary by chain, club and local law. What LA Fitness, Crunch and Anytime Fitness say, what parents should ask, and how teens can start lifting safely.
GZCLP review: who it's for, what a week looks like, pros and cons
An honest review of GZCLP, Cody Lefever's beginner linear progression. How the tiers work, what a week looks like, how it progresses when you stall, who it suits and what to change.
24 hour gyms for lifting: how to find one that allows chalk and heavy training
How to find a 24 hour gym that suits serious lifting, what 24/7 access usually means, the rules that still apply at night, and gyms that say they are open around the clock and allow chalk.
Which gyms allow chalk? Chain by chain, with sources
A plain list of gym chains and what their own policies say about chalk, with links. Life Time allows it on platforms, many chains say no, and most never say.
What to bring to the gym for lifting: a gym bag checklist
A practical gym bag list for lifters: the basics every gym expects, the lifting gear worth carrying, what to check before your first visit, and what to leave home.
What is a monolift? How it works, meet rules and where to train on one
A monolift lets you squat without walking the bar out. How it works, how it differs from a walkout, what USPA and IPF rules say about it, and how to find a gym that has one.
Power bar vs Olympic bar vs deadlift bar: what is the difference?
How a power bar, an Olympic weightlifting bar and a deadlift bar differ in stiffness, knurling, diameter and spin, and which one to look for at your gym.
What is the Planet Fitness Lunk Alarm, and what sets it off?
The Lunk Alarm is a purple and yellow siren Planet Fitness uses to flag grunting, dropping weights and judging others. What the rules say and what it means for lifters.
Can you use a lifting belt, straps and gloves at the gym?
Most gyms allow belts, straps, wraps and gloves. What each one does, when it helps, the few places that restrict outside gear, and how straps help when chalk is banned.
How to increase your squat: form fixes and the best accessories
How to add weight to your squat: brace properly, pick a stance that suits you, hit depth, squat often enough, and use accessories that fix your weak point.
How to increase your deadlift: form fixes, grip and accessories
How to pull more: set up the same way every rep, brace, push the floor away, fix your grip, choose conventional or sumo, and add the accessories that matter.
How to find a powerlifting meet near you and get ready for your first one
Where to find powerlifting meet calendars in the US and Canada, how to pick a federation and a first meet, what to register for, what gear you need and what happens on meet day.
How to find a powerlifting gym near you
What makes a gym good for powerlifting, where to search, what to ask on a tour, and the red flags that mean you will be fighting the rules every session.
Gym day passes: how to get one and what to ask first
How gym day passes and drop-ins work, what to bring, how to find a lifting gym that sells them when you travel, and the questions to ask before you pay.
Can you film yourself at the gym? Rules and etiquette
Most gyms let you film your own sets, but many ban filming other people, and some restrict phones in locker rooms. How to film without trouble and what to ask.
Can you drop weights at the gym? What chains actually say
Most commercial gyms ask you not to drop weights, and a few write it into their rules. What Planet Fitness, Equinox and others say, and where drops are fine.
Bumper plates vs iron plates: which ones can you drop?
Bumper plates are rubber and built to be dropped. Iron plates are thinner and cheaper but not made for drops. Calibrated plates are for meets. How to tell them apart.
Best powerlifting programs compared: 5/3/1, Starting Strength, GZCL, nSuns and more
A fair comparison of popular strength programs: Starting Strength, GZCLP, 5/3/1, nSuns and the Texas Method. Who each one suits, how it progresses, and what to watch for.
Anti-slip bench mats: do they work, and who needs one?
Why lifters slide on benches and machine pads, what towels and chalk can and cannot fix, and an honest look at the PR Grip mat, from the company that runs Proof of Chalk.
What to look for in a deadlift platform gym
A practical checklist for judging a gym for heavy deadlifts: platforms, plates, drop rules, chalk, hours and crowding.
Powerlifting gym etiquette: chalk
Plain rules for using chalk without getting it banned for everyone, from where to chalk up to how to clean the bar.
Liquid chalk vs block chalk: which one your gym allows
How liquid and block chalk differ, why gyms treat them differently, and what a few chains say in their own words.
Lifting on the road: finding a gym when you travel
How to find a gym that fits your training when you are away: search, check the rules, day passes, 24/7 access and packing chalk.
How to ask your gym about chalk
A short script for asking about chalk and deadlift drops, who to ask, when, and what to do with the answer.
Does Planet Fitness allow chalk? What to expect
Planet Fitness has no written rule that names chalk, but it bans outside equipment and many clubs turn chalk away. What is written down and what to do.
Chalk friendly gyms: how to find one near you
Four ways to find a gym that allows chalk, and how to tell a real yes from a guess before you buy a membership.
Best way to chalk up for deadlifts
How to chalk your hands for deadlifts without making a mess: how much to use, when to apply it, and how to clean up.
From the PRGRIP blog
PRGRIP LLC runs Proof of Chalk. These guides live on its own blog.
How to stop sliding on the bench press
Why lifters slide on a flat bench and the setup and grip fixes that keep your upper back pinned.
Gym chalk rules and alternatives
What to use for grip when your gym bans chalk, from liquid chalk to straps.
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