Rules of behavior in the gym. Etiquette in the gym: advice from experienced beginners

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in : out of competition ()
Date of: 2014-10-12 Views: 21 229 Grade: 5.0 Hello. In this article I want to talk about behavior in the gym. I’ll tell you not only about what you should never do, but also about what you should do. After all, no matter where you are, the opinions of others about you will be based on your behavior. And the hall is no exception. This article will be of interest mostly to beginners. But I think that more experienced visitors will also learn something new for themselves. After all, the rules of behavior in the gym are absolutely the same for both beginners and experienced athletes.

What not to do

Don't leave behind iron

Perhaps this is the scourge of all modern halls. People think that since they paid money, they can give a damn about order and respect for their neighbors in the hall. I think that you need to clean up after yourself everywhere. And not just in gyms. And it doesn’t matter what rank you have or sports title. Moreover, you need to remove the shells in their place, and not just throw the discs off the bar onto the floor.

Don't step over the bar

Now this has somehow become forgotten in modern rocking chairs. But in the halls weightlifting this tradition is still revered sacredly. And me too. The point here is respect for the projectile. By the way, in the West they haven’t even heard about it. So this tradition is an invention of the Soviet school of weightlifting. Even if you don’t respect the barbell (that’s your business), if you step over someone else’s barbell, that person can get very angry. Personally, I kindly ask you not to do this again.

Do not place your feet on barbells or dumbbells

This also applies to showing respect for the projectile. Well, it’s also not hygienic to trample on equipment that people pick up.

Don't stand behind or walk in front of someone doing the exercise.

This irritates many people and throws them off their mood. This also came from weightlifting. The fact is that most weightlifting exercises are quite dangerous and difficult. And the athlete needs full concentration. Of course, in the gym, most exercises are much simpler, but you still shouldn’t distract a person.

Don't talk to the person while they are doing the exercise

Yes, yes, sometimes there are such pretzels. Personally, I simply ignore the person who tries to talk to me while approaching.

What to do

Let others train with you

It happens that someone sits down and pulls his head with upper block. He makes an approach and sits further on this simulator, not letting anyone near him. What if you come up to him and say: Come on, while you’re resting, I’ll do the same approach? And he told you: I’ll finish it, then you can do it. These are the ones I can't stomach the most. Personally, it doesn’t work out that way in my gym, and I quickly retrain the “greedy” ones. So share with others and don't act like a dog in the manger when you're on vacation anyway. In addition, training with someone in pairs.

Disassemble the barbell together

If you and someone are working on the same barbell, but your weights are different, then assemble and disassemble the barbell together for each other. This is basic respect for the person you are training with. And after you have done this exercise (even if you finished earlier), it will not be a bad idea to help him disassemble the apparatus.

Go to the gym with a towel if you sweat a lot

It happens that a person gets up from the bench, and behind him there are streaks of sweat. I don’t really want to lie down on such a bench. So keep a towel handy to wipe off your sweat.

Please come to the gym only wearing clean, replaceable shoes.

Quite often I had to send people to the shower to wash their soles.

Don't be afraid to ask someone to cover you

The vast majority of people will take this absolutely normally and come to your aid. There's nothing wrong with that. You can also ask to see your technique for performing the exercise. It's always better to see from the outside.

Conclusion

As you can see, you need to behave in the gym based on respect for other people and the place in which you are working out. And most of the rules of conduct in the gym are based on basic rules of good manners. So if you are a well-mannered person, then following these rules will not be difficult for you. You can, of course, tell everyone to go to hell and not follow these rules. Usually in this case, the coach conducts an explanatory conversation. If a person still doesn’t understand, then (in normal clubs) they return the money for the subscription and kick him out of the club. But, alas, in many cases, coaches turn a blind eye to how people treat the gym and each other. If only they paid money. In addition, you don’t need to be embarrassed that you are in the gym for the first time, you don’t know anything and your figure is not ideal. Everyone started somewhere. And most of the people around you in the room understand this very well. So, if you ask or ask someone something, then almost certainly this person will help you. Good luck!

By the way, you can order yourself

The head trainer of the Nerdfitness.com project wrote about how to behave in the gym so as not to send negativity to your head. Zozhnik translated these unspoken rules.

I’ve been working as a trainer for over 10 years, and I’ve been training in different gyms for twice as long, so I’ve seen everything. I will say this: it’s useful to know these rules not only for beginners: many “veterans” also break them, preventing others from training.

First I will highlight 3 main principles:

• Control the situation
• Behave yourself properly,
• Take care of your equipment as if you bought it yourself.

Simple, right? All subsequent rules are only special cases of these principles.

Preparation / general

1. Learn the rules of your gym

Each room has its own freedoms and restrictions, usually in the form of a list on the wall. If something is not very clear, ask the instructors or other staff. It should be remembered that things that are permitted in some clubs are strictly prohibited in others.

• Is it possible to use chalk (sprinkle it on your palms and bar for an exercise like deadlift)? In some rooms they don’t like to wash the floor and iron after it, while in others you can create a chalky snowstorm.
• Is it possible to throw the barbell onto the platform and is deadlifting allowed at all? Sometimes the halls are located in ordinary office buildings, where it is forbidden to drop quintals of iron.
• Is it possible to take off your shoes? As much as you might want to perform some movements barefoot, not all places allow you to take off your shoes.
• Is it possible to shave in the shower/locker room next to the mirror? Some gyms prohibit any means of freeing the human body from vegetation.

In short, follow the rules of the place where you come to visit. Even if their prohibitions seem stupid, they cannot be ignored.

2. Shower BEFORE your workout (and wash your workout suit)

It sounds strange, but there are such clean people who take a shower only after training, despite the fact that their day was obviously hard and they were very sweaty even before they came to the gym.

And some people carefully put their clothes after a hard workout in a bag and marinate there until their next visit to the gym. The shorts may last a couple of workouts in a row, but change your T-shirts after each one.

3. Dry yourself with a towel (and wipe the seats of the exercise equipment after you)

You need to keep not only your things clean, but also the equipment of the hall. However, I think each of you has discovered someone's pools of sweat on the benches and seats of exercise machines.

Every decent venue should offer wipes and even disinfectant spray, but if you're unlucky, wipe down with your own towel. This is very important because some infections are transmitted this way (my mother is a microbiologist, everything is very serious).

4. Put the shells back in place

Refers to the principle of “if it were all yours.” When you finish the exercise, put back what you did with. Don't wait until the end of your workout, clean up as you go.

If you are a decent athlete and have worked hard on the barbell, then please hang all the weights in order. Don't do it like this:

5. Warm-up and stretching

You may ask, what's wrong with them? Absolutely nothing unless you occupy the aisle. Most gyms have a special area for stretching (easy to find: there are mats and even foam rollers). If your club is simpler, then just go to a corner where you won’t disturb anyone. Stepping over stretched bodies in the aisle is not only annoying, but can also lead to accidents.

Dumbbell rows

1. Move away from them

I constantly see the same thing: a guy takes a pair of dumbbells and immediately, without leaving the racks, starts pumping his biceps or waving his arms like a mother bird driving away a predator from the nest. But in 95% of cases, he still does the biceps exercise.

I don't care what kind of exercise you need to do, just pick it up and move away so other people can exercise too. I understand that some people want to do drop sets with different weights, but believe me, the pump will not go away if you spend 10 seconds on a couple of steps back and forth. Maybe you'll even tone up your forearms with that long farmer's walk.

2. Leave plenty of space for others.

If someone else is holding dumbbells, don't get too close to them or you might get hit hard. He can do front and side lifts, different swings and spins, so work around him like a windmill. In general, always be aware when someone is working with loose weights nearby.

3. Not block mirror

If you noticed, in many halls the mirrors are located precisely behind the rows of dumbbells. Why? Well, some people like to admire their biceps as they go, others need to pay attention to the technique of the movement.

Try not to block the mirror from others: you may not only upset the narcissist, but “help” someone get hurt.

4. Not quit dumbbells

Many jocks like to throw the dumbbells on the floor with a scream after completing a set to failure. Although you can throw some equipment (more on them later), this is not about dumbbells. They can simply split - I have seen this many times.

If your workout causes equipment damage, you're doing it wrong. And no one thinks you're cool when you throw dumbbells, even if they're heavy. Nobody cares. Everyone only thinks about keeping your dumbbell from falling on their leg.

Other equipment

Many of you reading this would prefer to train alone. How I understand you! But usually we end up in a room with a bunch of people just like us. Therefore you have to be good boys and girls and share toys.

1. Find out, Not busy whether the equipment

When I approach a squat rack, bench, or platform, I use all my hunter/tracker skills to see if they are currently occupied:

• Is there a towel hanging over them?(usually this is a sign that it is busy),
• Are there any other things lying around: notebook, bag, lifter belt? (also a good signal)
• Is the bar loaded with weights?(it’s 50/50 here, some guys just don’t clean up after themselves).

After a visual inspection of the place itself, I look around: is someone walking nearby or staring at you with their eyes from another corner? If so, I politely ask if it's busy.

If the person is wearing headphones, then I simply point my finger at the equipment with a questioning look.

How to borrow the equipment yourself

So, you have determined that the apparatus or simulator is free, and began the exercise. Now hang the towel yourself on the bar or on the bench when you go for a drink or to the toilet. It's like a "Reserved" sign in a restaurant. I also slip my training diary everywhere. For guarantee.

1. How to “work well” with others

It happens that you need to do a certain exercise, but the equipment is already occupied. Here's what you can do:

Think about whether it is possible to perform it with a different weight or on a different machine? Personally, I can suggest many substitutions for each exercise, but you will have to choose according to your circumstances.

You can whether You train together With occupied? If a person is doing the same exercise and/or with the same weight that you need, then ask him: can you join? Of course, when you squat 50 kg (this is completely normal, don't worry) and the person deadlifts 200, he is unlikely to agree. In this case, it is better to wait. If he doesn’t mind, then you can wait for his approach to complete and perform yours during his rest.

When a person doesn’t agree to anything (and you have to understand, some people work better alone), you can hang out next to them, just don’t hover over them. He'll get the hint anyway.

2. Circuits and supersets

You may need multiple implements/machines to perform several exercises in a row.

Here are the best practices for this:

Try to collect the necessary shells in one place. It’s infuriating when you’re just starting a set, and someone runs up from another corner of the hall and declares that he needs this projectile right away - he’s just too lazy to take it away. Try to choose equipment and machines that are located nearby for your circuits/supersets.

Hang it up towels And lay out notepads. Well, what else remains? Personally, I try not to occupy more than two apparatus or machines at once.

Forget about the long round-robin program during peak hours. When the room is full, don’t even try to occupy the squat racks, the bench, and the horizontal bar at once. Pick one thing. If you jump around a full hall, someone big won’t be able to stand it and will throw you out the window.

Try simple combinations: for example, an exercise with a barbell and an exercise with own weight. Or pull-ups on the bar, and then an exercise with dumbbells dragged to it. In general, learn to share.

And most importantly: if you borrow a lot of equipment, then exercise, and do not text or chat on the phone.

Squat racks, bench, platform

They can be used by people lifting huge weights, so be careful even if you're just passing by. Here are some rules of elevator etiquette:

1. Don't get into his space.
Unless, of course, you are a belayer, then go around at least a meter. This is not only to avoid distracting him, but also for your own safety. When you need to pass, wait for the set to finish.

2. Don't loom in front of your eyes
Maybe this is not very clear to you (unless you yourself work with large scales), but try not to move in front of the eyes (even 3 meters away) of a person with a heavy barbell. And even when he is just setting up before the approach. This is very important for them.

3. Don’t interfere with your preparation for exercise.
Not all weights are easy to lift. Sometimes people spend a lot of time on psychological preparation before approaching the bar. During this time, do not even speak to them (unless there is a fire). How do we know when a lifter is getting ready? He is not far from the bar, looks directly at it or into space (concentrates), makes a very serious face. Wait for him to complete his set and put the bar down. Or better yet, wait a little later.

4. Save your iron
If you regularly drop a barbell, something is going wrong. However, it happens that you cannot cope with the weight, for example, in a back squat. If you're doing it in a rack, set the limiters just below your squat depth and drop onto them. If you squat on a special platform and use rubberized plates, then the barbell can be thrown back, like this:

If you don’t like such things, then just use a weight that you can definitely handle.

5. Load the bar correctly
A standard Olympic bar weighs 20 kg and can withstand heavy load. But in the gyms there are also smaller training bars, from 15 to 5 kg. Don't put too much on this one, it will bend. If you don’t know what load the bar is designed for, then ask the gym employee (that’s what he’s here for).

6. Properly unload the bar after your squat or bench press record.
The bar on the racks must be unloaded gradually, evenly removing the plates from both ends. Of course, you'll have to run more, but it's better than unloading on one side, which will cause the bar to fall and hurt someone. Trust my experience, you shouldn’t let it come to this.

7. Requests for insurance
If someone asks you, and you doubt yourself, it is better to honestly refuse. They will understand. If you need a belayer, then ask someone who is closer and looks stronger. In 99.9% of cases they ask for belays for the bench press.

Before you begin, know two things:

• Do I need help removing the barbell from the racks?
• How many repetitions are planned?

The remaining details of proper insurance should be discussed in a separate article.

8. Don't flex your biceps in a squat rack.
Also an important rule. The squat rack can also be used for other exercises, such as standing and bench presses. But biceps can be trained anywhere, so don’t take up the frame if you don’t want to turn the whole gym against you.

Hall atmosphere

So, we discussed preparation for training and behavior in different areas of the gym. Now about communication and behavior.

1. How to take unsolicited advice

In every room there is a “bro” armed with “bro-science”. Their advice can be very reasonable or completely crazy.

Men: Listen calmly, nod and continue to train in your own way. If curiosity awakens, then look for information about it after training.

Women: It’s more difficult for you, because the pumped up guys in the gyms more often want to “help.” For example, Nerd Fitness team trainer Stacey (who lifts 180 kg) is often told by her kind “bros” that “big pancakes weigh 20 kg, so don’t hurt yourself.” She silently hangs four of these plates on each side and does her exercise. This “bro” falls silent (because he raises less), but next time there is usually another one.

Here's what she advises in such a situation:

“When someone in the audience starts patronizing me, considering me an idiot, I respond with a very simple and polite phrase: thank you for your help, but I need to finish my program as soon as possible, I’m in a hurry.”

2. How to GIVE unsolicited advice

Until a person is in real danger, it is better not to touch him. Even if you think he needs help, you do not know all the circumstances, his experiences, goals and past traumas. Perhaps he is doing exactly what he needs to do. And no one likes smart people.

3. Don't make noise or express yourself

In the halls they rarely insist on complete silence, as in the library. You can usually rattle the iron and make some noises while performing a heavy exercise (like the “cue!” in karate). However, don't constantly yell and scream as if your barbell is under tension. You will distract everyone and they will drop something on you.

Do you want to express yourself from an excess of feelings? Some rooms have their own atmosphere, you can go there. But it's better not to take risks. Training, of course, helps release emotions, but not to the same extent.

4. Throwing a barbell

We have already talked about dumbbells (you cannot throw them) and squats (you can if you have a special platform or frame).

However, there are gyms where they do weightlifting (snatch, clean and jerk). For this purpose, special Olympic bars and rubberized plates are used. You can throw them, but still be careful. If possible, guide the bar with your hands to prevent it from flying too far and hitting someone.

If you don’t know whether you can throw in a particular hall, ask an employee.

5. Don't stare

This is generally good advice for life in general, but in the hall, looking at it can be especially distracting (and even unnerving). The muscles or weights of your gym colleague may fascinate you, but try to look at them furtively without irritating them. This really bothers me personally. When I do power cleans, I don’t need to stand a meter in front of me and stare at me like a movie star.

And also from Stacy: if you are such a cunning young man that you look at a girl in the reflection of eight mirrors, then you are not that cunning. She sees you too. And she probably doesn't like it.

6. Mobile phones

Today, a phone or tablet can help in the gym - as a stopwatch, training diary or camera for filming performance techniques. Just, please, do not start noisy negotiations. If you can talk on the phone during the entire workout, this is some kind of improper training. You also don't need to occupy a bench or exercise machine to view your Instagram or Facebook feed. You came to train, so train.

You also need to remember that the hall is a place for everyone, not yours personal studio. You can film your exercises, but try not to include other people in the frame. Not everyone wants to be a Youtube star.

7. Water And food

Protein shakes – approx. The bars are already on the verge. Three liters of water? Well, if you really need so much, then take it, but try not to spill it. Everything else will wait. With me, people ate a variety of dishes right during training. Don't do that.

8. If someone behaves badly

As I said earlier, if someone puts themselves or others in danger, you will have to intervene. Health is more important than politeness.

If someone breaks the rules and simply spoils the atmosphere, then you, of course, can make a remark. Just keep in mind that people don't like comments, even if they deserve them. Therefore, it is better to inform the hall staff. Let them do their job.

No more mistakes in the gym

It seems like too long a list of everything you need to remember before visiting the gym for the first time.

But don't worry, you'll get the hang of it over time. Just try to make the room comfortable for both you and everyone else. Let me remind you three main principle:

• Control the situation
• Behave yourself properly
• Take care of your equipment as if you bought it yourself

The rest is details remember them over time. Behave yourself and enjoy your training!

If you're feeling a little unwell or have a cold, you can decide to play the hero who is endlessly dedicated to physical education and sports and go to the workout anyway. But let's not forget that you are not working out in the gym alone, and everyone around you may not be too pleased to watch your snot and be at risk of infection. Therefore, it is better to stay at home on such a day and, if you feel strong enough, do a home workout.

2. Exercise on the machines for a reasonable amount of time.

During the heaviest load in gym At the cardio equipment, there may be a queue of people suffering to work out. If you do manage to start training on a treadmill or bike, you don’t need to lazily clock up the kilometers in retaliation for your wait. Install higher speed and load - intensive exercises will give you even more benefit, and will also allow others to exercise.

3. Don't flirt

Let's be honest - many, many people go to the gym not only to train, but also to look at beautiful figures of the opposite sex. Tight sportswear, sweat and heavy breathing create in some people that playful mood that makes them think about something other than working out.

4. Dress appropriately

When choosing equipment for exercise, first of all, pay attention to comfort and safety, not fashion and showiness. Tops and shorts that are too tight and short can restrict your movements and attract unwanted attention. And clothes that are too loose can get inside the exercise machine or cling to sports equipment.

5. Don't overdo it with deodorants

Many sports fans are too afraid to dazzle everyone with the smell of their sweat and instead launch a chemical attack using the most advanced cosmetics. Heavy aromas of perfumes and deodorants, especially if several such fashionistas have gathered in the room, can not only ruin the workout for everyone else, but even cause allergic reactions.

Nobody likes to listen to advice from strangers, especially newbies who may generally feel insecure in a new atmosphere. Even if you are a very experienced athlete and observe clumsy or erroneous actions of others, try to bite your tongue and not pay attention. Of course, this does not apply to situations when you see an action that is dangerous to the health of a newcomer or you were specifically asked for help.

7. Leave your bag in the locker room, not in the gym among the exercise equipment.

It is best not to take anything unnecessary to training and leave all valuables at home. In this case, the advisability of using lockers, even if they do not have reliable locks, is beyond doubt. But there are situations when you visit the gym after work and you may have important documents, money or a laptop with you. In this case, leave your bag in a visible place at the border training area, where she will not disturb anyone, but under no circumstances should you drag her around the hall.

8. Don't exercise directly in front of the equipment rack.

If you go to a rack with dumbbells or kettlebells and select the desired weight, then you should not start the exercise right there. Take a few steps to the side to give everyone else a chance to approach. sports equipment without having to hug the walls and dodge your movements.

9. Don't talk on your cell phone

Talking loudly on the phone in public places has long been considered a sign of bad taste, especially when it comes to the gym. Here people gathered to work on themselves and this applies not only to the shape of the body, but also to the state of the soul. Don't distract them with your empty talk and don't distract yourself. It is best if you are not available for calls at all for this hour.

10. Come to the gym - exercise

It is not uncommon to see that some trainees spend more time resting between sets than exercising. This is especially annoying if a person spends all this time using the exercise machine. It’s better to take short intervals between approaches, and if you need a longer rest than 10-15 seconds, then empty the machine. This approach will give you more benefit and will give others the opportunity to practice.

11. Return the weight to its place.

You can be in great physical fitness and operate such weights that evoke admiring glances from all visitors to the gym. However, remember to remove your record number of plates back from the bar, otherwise the next person will have to do it for you. The same goes for the dumbbells and kettlebells you picked up from the rack. Bringing the equipment to its original condition is an integral part of the training and your direct responsibility.

12. Don't create traffic jams

We all suffer from traffic jams on the roads of our cities, so let's not create traffic jams in the gym. Try not to spend a lot of time in narrow passages between the equipment, making it difficult for other participants to move. If you need to rest, step aside and relax.

13. Towel and shower

If you perform exercises on a bench, be sure to wipe it with a towel before and after you. Exercising in a place wet from the sweat of the previous athlete is not only not very pleasant, but can also be dangerous from the point of view of fungal diseases. Well, shower after training, of course.

What will you add?

Have you ever met in your gym, people who do not comply with these standards? What irritates you personally the most? Do you have your own sports etiquette rules that weren't included on this list? Let us know by leaving a comment below.

”! Well, we finally got to the topic of “cultivation” - at first glance, so far from pulling iron. However, if you take a closer look, you can say that without knowing the rules of behavior in the gym, there is no point in going there, I’m serious :). It may seem strange, but you won’t believe it, bodybuilding has its own culture and this is not some channel on television - no, these are common truths that are conveyed (or not transmitted) from generation to generation, to every newcomer who came to the gym for the first time.

Well, let’s not reveal the intrigue ahead of time, let’s talk about everything in order.

Go…

Rules of behavior in the gym: myth or reality

It was not in vain that I decided to examine this topic, because I was always amazed (and am amazed) by a certain lack of awareness (that's putting it mildly) Most of the inhabitants of the gym that there are certain norms and rules of behavior that must be adhered to under any circumstances.

No, these are not instructions in a frame (under glass) on the wall, signed by the administration of the fitness club, I’m talking about the public/unspoken rules that distinguish the gym from a crowd of “whoever wants to do it” people. It’s difficult to say why they are unspoken. Most likely, because they are obvious and do not require publicity. But, on the other hand, if obvious, why only 5-10% Do gym goers know about them and stick to them?

Maybe because of the forgetfulness of our citizens, maybe because of banal ignorance or both, in any case, the fact is clear - the culture in gyms is lame (and sometimes on both legs) and it must be vaccinated.

You can give an analogy from life: the wisest person in the family (usually a male representative) transfers to the green youth the basic knowledge, skills and abilities necessary for social adaptation in society; influences the child’s mind, thereby laying down a certain model of behavior (wrapped up). Well, if no initial settings were “given”, then small man he just doesn’t know what to do or how to do it, how to react to a certain event, in general, how to behave. This is approximately how things are in the halls to some extent. Well, let's improve culture and bring it to the masses.

So, what is it and what are the rules of conduct in the gym?

In scientific terms, this is a certain set of generally accepted (available to everyone) norms, procedures, principles that allow a training athlete (and other gym goers) completely solve the assigned tasks, i.e. comfortable and correct training program without causing inconvenience to others.

Simply put, this is when one person performs an exercise and you do not climb on his neck (thus depriving him of his personal work space), like - I also wanted to do it, move over, in cramped conditions, but don’t be offended. Or something like this...

You are doing the last, hard repetition, “barely” holding the weight, and then a frisky beginner runs up to you, stands opposite you and asks: “Oh, are you finished yet?” Sounds familiar, doesn't it?

I cited completely harmless cases, so to speak, without consequences, just boiling passions and heightened emotions. It happens when, due to ignorance of basic rules by some irresponsible citizens, offensive and sometimes traumatic situations arise. Why go far, just the other day I came to one of the gyms in the city of Bratsk (my hometown for those who don't know) a team of guys who decided to seriously pump themselves up. Of course, without a shadow of knowledge about some norms and rules of behavior in the rocking chair, with your own vision of the iron world and attitude towards it and all that.

So, an experienced athlete performed a dumbbell press on horizontal bench with a weight comparable to the body weight of one of the participants gang formations brigades. And at one fine moment, when the last repetition remained in the approach, a beginner flew up with a flying gait in full sail and slightly caught the athlete’s elbow.

It goes without saying that the hand with the dumbbell had enough of this breath, and it began its fall down before the guy had time to get rid of it. As a result, serious dislocation and pain in elbow joint- that's the price one person paid due to another's ignorance of gym culture. It goes without saying that this is far from the most serious case; there are cases that are many times more severe.

Yes, by the way, I will say that the level of cultural behavior of many certified trainers leaves much to be desired.

Therefore, dear readers, visitors to the ABC of Bodybuilding project and everyone who has decided or is already going, who has not decided, but will definitely go to the gym - study, remember and adhere to certain rules of behavior. All hope is for you and those whom you will infect with your example and level of education in such matters.

So, as we understand, there is a culture in the gym and this is not a myth, and therefore, let’s move on to it.

Rules of conduct in the gym: what you need to know

I’ll tell you a secret that knowledge of the truths below (established over the years) guarantees you at least respect (unspoken, of course) from more experienced “receptionists”. In addition, as you navigate through them, you will notice how chaos, disorganization, and disrespect for the training of others sometimes reigns in the minds of others. 90% of people. But most importantly, you will no longer belong to this majority.

So, in order to eventually become “on the board” in such a harsh institution as a rocking chair, you need to know for what you can get bonus points from the “old guys” of the gym, what you should and shouldn’t do, and other miscellaneous things.

These rules are extremely simple, transparent and understandable, and we will start from the point - the moment you arrive at the gym, then we will move on, let's go.

Greeting!

Always, under any circumstances (any mood) greet coaches and other visitors whom you see not for the first time, especially if they themselves say hello. You need to understand that the gym is like a platform for interests, and here you can improve not only the composition of your body, but also establish some kind of friendly relations with the trainees and the coach and become included in their circle.

Let me give you an example of the benefits of the latter.

Once, taking part in a conversation (and it doesn’t have to be active, you can just listen), held between two trainers, I learned that there is one city retail outlet, which, when calling a “code word” like: “Sim-Sim open,” is ready to give a good discount on its goods - sports supplements to nutrition (not to be confused with prohibited pharmacology) bodybuilders.

Therefore, say hello, communicate, keep your ears to the ground, and maybe you will learn or receive valuable advice on the technique of performing the exercise.

Dress properly

It’s worth remembering here that the gym is not Milan Fashion Week, so you shouldn’t impress everyone with your outfit (especially for girls). Yes, yes, fair sex, I am addressing you now. Often, the wardrobe of the latter is not very rich in clothes, which forces men to be distracted from pressing matters.

In general, if you haven’t decided what to go out in, then the article “” will help you do it.

Often, when you are about to perform a certain exercise, you are faced with a situation where the required dumbbell or barbell innocently stands on the rack and seems to be waiting for its owner. When you start to approach her and make some gestures, someone immediately runs up and you hear the following words behind your back: “busy, I’m working here.” Therefore, if at first glance it seems to you that a barbell, dumbbell or exercise machine is standing abandoned and waiting for someone to approach it, do not rush to take it apart, but ask loudly if anyone is working out here. IN otherwise You may incur the wrath of a big guy whose training was disrupted by your initiative.

Every piece of iron has its place

The most depressing sight you can see in the gym is scattered dumbbells, mountains of pancakes, so the rule “every piece of hardware has its place” is generally sacred, just like: “if you eat, clean up after yourself.” Return weights, shells and various equipment to their place.

In general, you can often hear the coach’s drawn-out roar sweeping through the hall: “We’re putting the pieces of iron behind us!”

Agree, few people like to waste their training time (effort) and become a porter for someone who, you see, forgot to clean up after themselves 10 pancakes 25 kg. Well, I was in a hurry and didn’t notice, this happens :). An exception may be the case when you yourself are asked to leave the weight in place or not to disassemble the projectile.

Don't throw weights on the floor

You can often encounter just such a situation, both at the beginning and at the end of the approach. Those. man picks up 20 kg damn it, carries it to the work site, then he bends over and noisily throws it on the floor, thereby trying to attract the attention of others and show that it’s not just anyone who is working here, but the future Arnold Schwarzenegger least.

It is also possible that at the end of the approach a loud animal roar is heard and with a roar the dumbbell flies under the weight of its own weight, hitting the floor and bounces a meter away. 2 from the starting position.

So, control the whole process (phase “lifting-lowering” of the projectile) and don’t throw weights on the floor, because this way you can injure yourself, those around you, or you can fork out for a brand new exercise machine if you damage the equipment. All the rules of behavior in the gym are very important, but this is the most important thing.

Keep your distance

You can constantly encounter situations where people do not keep a distance between each other and try to crawl through, sneak through, squeeze in, or, as they say, “pinch” everywhere they go. (like I have to have time, squeeze through, otherwise I’ll suddenly miss the most interesting thing). A frequent picture in the halls, when on a five-by-two meter square, there is an accumulation of almost 2-3 athlete, one doing a bench press, another hanging over him with a weight, the third just decided to come in from the flank.

Or another example.

One is doing the exercise, and the other needs to hang the weight plate on the rack at that very second, two steps away from the first one. Well, he’s itching, so should he leave it untidy, or what? Just kidding, but without maintaining a safe distance (minimum square, with the sides of your outstretched arms) there is a real risk of hitting someone on the head or ending up in the hospital with serious injury. So don’t rush and don’t “pinch” into every crack, keep your distance, skidding 2 meters :).

Hygiene in everything

I think it’s unnecessary to say that the amount of sweat flowing from you is not at all an indicator of your brutality, therefore, in order not to flood the benches, grab a towel. Also, always wash yours on time. sportswear which you use during training. Keep in mind that you should not bloom and smell like a May rose.

Actually, these are, so to speak, truisms, obvious truths, but there are a number of unspoken laws, superstitions, etc., which are also useful to know about further.

Unspoken rules of behavior in the gym

It is known that a place called a gym has as its main goal providing comfortable and safe conditions for athletes to exercise. However, everyone comes to the hall with their own secondary goal, which often overlaps the main one. Secondary goals include: searching for ears and intimate conversations, talking on the phone, staring at girls from the fitness room and others from the same series.

All these side goals sometimes lead to the corresponding behavior of many members of the audience. So, let's look at what else needs to be learned besides the basic rules of behavior. Let's start.

Conversations

Do not interfere with your conversations or encouraging words under any circumstances. (like: “Come on, come on bro, oops one more time!”) to the person doing the exercise. Extraneous words are distracting, so shut up. Chat after training if you have any strength left.

My light, mirror, tell me

All gyms have mirrors, and this is not because men are such “coquettes” - far from it. Just a mirror is a reflection of your technique and control over the correct execution. Therefore, you should not obscure the mirror (to take a closer look at the next bump on the body) and stand between him and the training athlete.

You are not made of glass, so don’t get into the mirror of your fellow gym mate, otherwise you might end up with a split personality :).

Politeness and kindness: doing exercises together

Necessary qualities for any athlete (and not only), and this is not universal love, this is the ability to respond, help, thank, give the opportunity to train together on the same equipment/simulator, and yield in a certain situation.

Yes, the latter does not mean at all that as soon as you start performing the exercise and someone is impatient to pass at that very moment, you, like a true gentleman, let one pass, then another, then the rest of the passenger train - no, this should not happen. You start doing the exercise and, let’s say, inform everyone that whoever needs to go through, let them pass now, then there won’t be such an opportunity, because you are not going to be distracted by every “restless” person.

Insurance, but not reinsurance

Very often you can see such a picture in the hall. As soon as someone starts benching the barbell and the repetition starts to get heavier than usual, then out of nowhere (from the other end of the hall), a newcomer flies up to support you in difficult times. He grabs the barbell and in the end the approach is ruined. So, there is no need for amateur activities, if you need help - they will call you.

Scream

Sometimes, in the process of performing a difficult/basic exercise, emotions are so overwhelming that you understand that if you don’t let off steam now (by screaming), then you will not complete the repetition. However, you should not practice guttural sounds every repetition and every exercise. This may irritate some people, and sometimes even look downright funny.

Superstition

Like any sport, bodybuilding has its own superstitions, and one of them says: don’t step over the bar, you’ll get screwed!

Don't dance in the hall

I once mentioned mp3-player and music in the gym. Yes, it sets a certain rhythm and the right mood, sometimes even so specific that it is not clear where the person has come, so he rhythmically rocks out.

Therefore, rhythmicity in exercises with a slight shaking of the head - please, there is no point in making a pandemonium :).

Attention, girls!

Of course, the eyes of men will always be attracted by the opposite sex, and if this “sex” also has the right shape, then doubly so. As I remember in spirit, it was summer and all my thoughts were absorbed by one girl working on squats with a barbell. And then they took me by surprise - they asked me to back up. Well, there was nothing to do, with an incredible effort of will I forced myself to get up and trudged off to fulfill the sacred duty of every partner.

So, I urge you, dear ones, to be extremely concentrated when you are asked to back up and do not click... mmm... your face. As they say - first of all, first of all, the aircraft simulators, and the girls... (I think you know the rest).

Well, it seems that’s it, I haven’t forgotten anything. If anything, please add in the comments the rules of behavior in the gym.

Afterword

Remember, you are a beginner, but not simple anymore. Today you have become an order of magnitude more educated, because you have now learned the rules of behavior in the gym, which means you have taken another step towards your goal. So you will move on, just look, you will quickly master the entire science of building the body, but we will provide you with knowledge, so rest assured.

That's all, see you again on the pages of the “ ” project!

PS. Yes, I almost forgot, watch and write in the comments what mistakes you began to notice among your teammates in the gym, or maybe you yourself made some and did not notice. In general, comments are waiting for your notes.

In this article I want to talk about behavior in the gym. I’ll tell you not only about what you should never do, but also about what you should do. After all, no matter where you are, the opinions of others about you will be based on your behavior. And the hall is no exception.

This article will be of interest mostly to beginners. But I think that more experienced visitors will also learn something new for themselves. After all, the rules of behavior in the gym are absolutely the same for both beginners and experienced athletes.

What not to do

• Don't leave behind iron

Perhaps this is the scourge of all modern halls. People think that since they paid money, they can give a damn about order and respect for their neighbors in the hall. I think that you need to clean up after yourself everywhere. And not just in gyms. And it doesn’t matter what category or sporting title you have. Moreover, you need to remove the shells in their place, and not just throw the discs off the bar onto the floor.

• Don't step over the bar

Now this has somehow become forgotten in modern rocking chairs. But in weightlifting halls this tradition is still revered sacredly. And me too. The point here is respect for the projectile. By the way, in the West they haven’t even heard about it. So this tradition is an invention of the Soviet school of weightlifting. Even if you don’t respect the barbell (that’s your business), if you step over someone else’s barbell, that person can get very angry. Personally, I kindly ask you not to do this again.

• Do not place your feet on barbells or dumbbells

This also applies to showing respect for the projectile. Well, it’s also not hygienic to trample on equipment that people pick up.

• Don't stand behind or walk in front of someone doing the exercise.

This irritates many people and throws them off their mood. This also came from weightlifting. The fact is that most weightlifting exercises are quite dangerous and difficult. And the athlete needs full concentration. Of course, in the gym, most exercises are much simpler, but you still shouldn’t distract a person.

• Don't talk to the person while they are doing the exercise

Yes, yes, sometimes there are such pretzels. Personally, I simply ignore the person who tries to talk to me while approaching.

What to do

• Let others train with you

It happens that someone sits down and pulls your head from the top block. He makes an approach and sits further on this simulator, not letting anyone near him. What if you come up to him and say: Come on, while you’re resting, I’ll do the same approach? And he told you: I’ll finish it, then you can do it. These are the ones I can't stomach the most. Personally, it doesn’t work out that way in my gym, and I quickly retrain the “greedy” ones. So share with others and don't act like a dog in the manger when you're on vacation anyway. In addition, training with someone in pairs increases the effectiveness of the training.

• Disassemble the barbell together

If you and someone are working on the same barbell, but your weights are different, then assemble and disassemble the barbell together for each other. This is basic respect for the person you are training with. And after you have done this exercise (even if you finished earlier), it will not be a bad idea to help him disassemble the apparatus.

• Go to the gym with a towel if you sweat a lot

It happens that a person gets up from the bench, and behind him there are streaks of sweat. I don’t really want to lie down on such a bench. So keep a towel handy to wipe off your sweat.

• Please come to the gym only wearing clean, replaceable shoes.

Quite often I had to send people to the shower to wash their soles.

• Don't be afraid to ask someone to cover you

The vast majority of people will take this absolutely normally and come to your aid. There's nothing wrong with that. You can also ask to see your technique for performing the exercise. It's always better to see from the outside.

Conclusion

As you can see, you need to behave in the gym based on respect for other people and the place in which you are working out. And most of the rules of conduct in the gym are based on basic rules of good manners. So if you are a well-mannered person, then following these rules will not be difficult for you.

Friends, support our group on Facebook, share this post with your friends or click the “Like” button! and you will always be aware of the latest news from the “Duty Rocking Chair”!