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Not all gyms are created equal. Some fitness centers have the latest fancy equipment, while others could use a serious makeover. No matter the state of the gym you're using, the one thing they'll all have in common a rack of dumbbells. The rack should provide enough weight and variability for you get in a kick-ass sweat session.

Even if you're out of town visiting a new gym and aren't even sure where the locker room is, you don't have to wander around like a newb. Just find the dumbbell rack. With a few basic moves and a couple sets of dumbbells, you'll be set to get to work.

You won't reach alpha status if you're not working toward a goal. You should hit the gym not just with a long-term plan, but also with a firm idea of what you're going to do every time. I understand that not everyone has the desire or means to hire a personal trainer, but you should gather as much information as possible before walking into the gym. Look in magazines, check out fitness apps, or follow trainers like Jamie Eason's LiveFit.

The amount of fitness information and programs available today is staggering. Sometimes it's a blessing, sometimes it's a curse, but you should never go into a gym without a workout prepared. Come in with sets and reps written or entered so you can get started and go hard without wondering about what you're going to do next.

I know I've covered this before, as have countless other fitness writers, but it bears repeating: Ladies, please pick up some weights and get lifting! I still shake my head in disbelief when I see women walk into the gym—fully armed with their iPad—and pedal slowly on the stationary bike while they watch "Sleepless in Seattle."