The halls are different. In an ordinary fitness club, it is enough to be polite, ask if you are going to disassemble someone’s equipment, and not pester people with questions and advice. In powerlifting and weightlifting gyms, don’t sit on other people’s benches, always follow the line of approaches to the weight, and don’t step over the barbell if it’s not too far away in San Diego. Establishments for the “elite” of this life do not accept loud screams during the approach and dropping weight on the floor. CrossFit clubs are almost half filled with flying weights and growling people, and this is the norm. First, look around and you will understand how to behave. And we will tell you the general rules of behavior in the hall.
Basic rules of conduct and safety
We won’t tell you that this could have been taught to you in your family or in the section where you went as a child. Not everyone has had this experience.
Take away weights
In some reserves for the rich, personal trainers do this. But if you can do without the services of such a guy for now, please sort out your leg press, put away the dumbbells, and don’t even throw away your fitness bands if you’re a fitness freak.
You need to remove the weights from the exercise machines and hang them on the rack in order. This is especially important in those gyms where all the weights are black, and you have to walk several kilometers in chaos to assemble, for example, a barbell for a deadlift. On racks for scales there are usually signs with the weight of the pancakes, what should be hung and where.
Even if you are very tired, and generally on the verge of fainting, still take care of yourself. The exception is when someone wants to warm up with your working weight. Well, this also happens. This rule applies equally to girls and boys; it is unlikely that you will immediately start warming up on squats with 100 kg, so you will not overwork yourself if you take care of yourself later.
Don't drop weights
Sometimes dropping the barbell to the floor is part of a competitive movement, or a way to save your back if you're doing a lot of reps of something hard. But in a fitness situation, such things are not used. Even if you suddenly want to push the barbell in the aisle, on the floor, without a platform and during rush hour, you will have to lower it from the top point, and not throw it off.
Typically, “flying” equipment does not last long, unless we are talking about professional weightlifting bars. So lower it carefully. It will still be useful.
Dress normally
Half-naked fit girls in shorts and tops look cool on posters. But in real life they may be asked to dress up if a beauty appears in this form at a lifting or weightlifting gym where professional athletes train.
The same goes for the biggest bodybuilders, who are happy to bare their torso at every workout. Most people are completely unprepared to use exercise equipment after the nakedest person in the room. So even if you are in great shape, wait to demonstrate it until the beach or competition.
Everyone's favorite item is slates. Trainers in some gyms may not allow anyone who wears beach shoes to participate in classes. It's not that it's ugly, it's just not safe. Feet can slip and it is easy to get injured due to a simple reluctance to wear normal shoes.
Don't leave puddles of sweat behind you
Yes, I want everyone to see that you are not just walking from machine to machine, but are actively working out. But it is absolutely not necessary to leave puddles of sweat behind. Open clothing and intense training? Carry a small towel with you that you can lay under yourself, or use to wipe down benches and exercise equipment behind you. It is also advisable to wipe down the bars, especially if you squat in an open T-shirt and your body cream actively transfers to the bar. Not all halls can use magnesium. The person following you may be injured.
Don't interfere in other people's personal space
Of course, the exception is if you have been asked to insure someone. But even here there is no need to joyfully hug the person being insured in a squat, and even press against him so that the amplitude of movement becomes minimal.
Try not to stare at the person who is starting the set, especially if this person has built himself a large barbell and is planning a heavy set.
Wear a change
It’s good, of course, in the summer to get out of the car and go straight to the gym, without changing shoes, and without changing clothes. But it’s still better to change your shoes, because the rules of most clubs allow people not to be allowed into classes without a change.
Rules of conduct in the gym
Hygiene
Another most important requirement for every visitor to a fitness club is cleanliness. When you go to the gym, make sure your clothes are clean and odor-free. It happens that there are people who do not change their clothes after the last workout to clean ones. Such clothes, which have absorbed sweat and stayed in your bag until your next workout, will give off a strong, lingering smell that will be heard by all the gym visitors you pass by. Moreover, you may not even hear your smell. Naturally, before training you need to take a shower.
By the way, another important point is the use of a towel, which should be placed under your back while doing the exercises. The use of a towel is often ignored by visitors, and in vain! Firstly, by using a towel you completely remove the possibility of leaving a sweat stain behind, and secondly, you will completely prevent yourself from getting other people’s sweat on your skin, which is a real breeding ground for infections!
Rules of etiquette
Don't bother with conversations
Each club has a “interest circle” in which they discuss who is friends with whom, who beat whom in the octagon, and what are the chances of the next players winning. And there are people who are very annoyed by participants in the “conversation circle” standing or sitting on exercise equipment. Even if you see that a person is doing something amazing, it is better not to approach him with your admiration during training. The norm is to say hello and exchange a few phrases, and not to stand and constantly discuss something between approaches.
Do not forbid doing “one by one”
Yes, many clubs are still poorly equipped. Maybe they have a bunch of exercise equipment, but, for example, there is only one bench for bench press. In such a situation, everyone who practices in the evening should take turns benching. Even if your working weights are well over a hundred, allow other people to join you. Yes, they will be able to remove and hang the pancakes themselves, and you will still have a long rest. Those who are engaged in bodybuilding using some kind of “fun” schemes with timed rest, drop sets, or other methods of increasing training volume, can simply explain their needs. Or find a less peak time for your workout.
Ask if the machine is available
There is no need to happily sit on any free bench and try to pump something there. That guy next to the exercise machine is clearly working out on it. Ask how many more approaches he has and ask to be in line. The main thing is not to silently climb and start changing working weights. This is precisely why they don’t like arrogant newcomers.
Don't bother me
Even if you are a master of sports in powerlifting, and the girl in front of you squats with a terrifying forward bend, vertical shins and a low squat, keep your comments to yourself. She may end up injured, or the ward of some newfangled “glute” trainer. And you obviously won’t like starting your acquaintance with conflict. In general, it is not entirely ethical to give out your comments about other people’s technology before you have been asked.
Dedicated to fans of circuit training
Most likely, for the sake of your great methodological scheme, you will have to go not on Monday, Wednesday and Friday evenings, but at more free hours. A person occupying a lot of equipment at once disturbs the entire room. Even if you are not trying to become the most popular person in the room at this moment, it is better to choose another way to do this.
Insurer
If it seems to you that someone can barely lift their weight, you don’t need to happily run and lift the weight for them. It happens that the approaches are planned at the maximum level of resistance, and the person simply has to do everything himself, and with your help you deprive him of the approach. By the way, when you are asked to belay, it is better to keep your hands away from the bar until you clearly understand that it is time to help.
One pulls, the other presses
If you are engaged in “ego lifting” and simply hang weights that are excessive for yourself and try to somehow lift them, it’s better to tie them up. There is no point in the fact that your belayer will pump up the long back muscles. Are you pressing? Use a normal pressing program. Are you into bodybuilding and fitness? Choose an adequate weight.
Don't get into the thick of things
This can be quite difficult during rush hour, but there is no need to place your bench where there are large numbers of people gathered. You will hurt them and interfere with your training. Be careful.
Reset weights
If you asked to join someone in line and hung your pancakes on top, remove them yourself. The person who let you in for weight training is not obliged to do an additional amount of work because of you. The same goes for exercise equipment.
Be tactful
Yes, people are different. Some people cannot even squat normally with 20 kg, while others start warming up with a barbell of 70 kg, and work with a barbell of 300 kg. Therefore, it is better to keep your valuable comments and opinions to yourself. Moreover, do not make jokes about other people’s appearance. This is simply not polite, and hints at the low social status and cultural level of the joker.
Don't refuse insurance
If you are truly able to help, never refuse, it is very rude. But those who are not confident in their abilities should say so. There is nothing shameful or bad about this.
Screams and roars
People growling during the approach are the norm in lift halls. And this is not the norm in ordinary fitness, where they work on health and beauty, and not on becoming truly strong. So try not to make particularly loud noises while exercising.
Conversations and music
It is not recommended to behave like on a bench at the entrance, for example, showing videos to your friends loudly and with sound, and loudly discussing what is happening.
Perfumery
This doesn't only apply to girls. Some guys smell so intensely that even the most seasoned ones can’t stand being next to them during training for more than half an hour. For the gym, it’s enough just to take a shower, use some not too fragrant deodorant and that’s it. Pouring a liter of perfume on yourself is not a good idea.
There is no shame in being a newbie. They do not like beginners, but those who, by their behavior, distract from training and bring chaos into the harmonious inner world of the gym.
Never do these 9 things in the gym. (Behavior rules)
Focus on yourself
The gym can be a stressful place for some people, so the last thing a newbie needs is an "experienced" athlete providing unwanted and questionable advice. Only coaches should give you advice. However, there is one exception - if someone is at risk of harming themselves or someone else. For example, if a beginner is going to do deadlifts with his back bent in the same way as when sitting at the computer. In this case, a “bruised” ego is a better alternative than a damaged spine.
Rules of conduct and safety precautions
In any gym, it is better to train in such a way as not to create potentially traumatic situations. Even if you do CrossFit, it is absolutely not necessary that after each approach your weights fly off the barbell and the entire space around is littered with weights.
The safety rules are as follows
- When training, wear clothes that won't get caught in the machine and shoes designed for this type of training. Of course, you don’t need to buy weightlifting weights for yourself if you put a 20 kg bar on your back for the first time in your life. Any sneakers with hard soles will suffice. Sneakers are suitable for traction, and for regular exercises in the gym - any sports shoes that fix the foot;
- If you don’t know where to get some equipment, ask the trainer on duty. No need to look for locks for half the training;
- Yes, you will have to put on the locks, especially if the barbell is assembled with several weights and you are not confident in your stability under load;
- Don't bring your viruses into the hall. Got a cold? Stay at home and get treatment. It is unlikely that your preparation for the Olympia will be disrupted due to ARVI, but infecting other people is a bad habit, which, moreover, makes the gym not the healthiest environment in the world;
- Ask for insurance on the bench press and squat if the weights are working. Try not to rely on the stress factor, which, according to legend, helps you squeeze out any weight;
- Don't sit on exercise benches with your smartphone. This makes everyone nervous, from visitors to coaches;
- Don't eat in the hall. The only exception may be powerlifters who train for 3-4 hours in a row, and may well drink a portion of gainer or eat a bar between approaches;
- If you eat in the locker room, do not disturb other people. In general, now there are few establishments left that do not have a fitness cafe or something similar. You can always eat your own food there too. In fitness clubs, no one has any questions about this, because these establishments are created so that you can become better and eat healthy food.
Trainer or instructor
Modern halls are divided into two large categories. In the first, instructors can only tell you where to buy what equipment and conduct the first training session. It usually consists of a “run” through all the machines for all muscle groups, and a demonstration of how it works. Some free plans for beginners may be publicly available in the gym, but usually in such gyms they are written by trainers for a small fee.
If you want to seriously work on yourself, you will have to hire a personal trainer. This is the name of the person who will be with you every training session and will monitor both your technique and how exactly you practice. A personal trainer will write a training program, help you adjust your diet, and help you achieve any goal.
Usually, attempts to get personal training from the person on duty are unsuccessful. It’s not a bad coach, but the club’s policy. You have to pay if you want a personalized approach. If you just purchased a membership and not a trainer, you will have access to equipment and insurance as needed.
The second category of halls is still quite rare. These are studios or, suddenly, old school halls, where people who train athletes work as coaches. They can advise and tell you completely free of charge. If you decide to install equipment and practice according to plan, pay. No - the trainer will do everything to prevent you from getting injured, to tone your body, and even pump up your biceps for the summer. The studios offer subscriptions that include the services of a trainer. Then anyone can either do it themselves or contact a specialist to help.
In a swimming pool
11. Do not occupy paths intended for individual or children's training. It is better to immediately check with the instructors where exactly you can swim in accordance with your level of training.
12. Remember: in the pool - just like on the road - traffic is on the right. Follow this rule regardless of whether you are swimming in a circle or in a lane.
The one who is swimming nearby must be overtaken on the left side.
13. Always shower before going into the pool. And no exceptions!
14. Try to enter the water and swim so as not to splash others. “Bombs” are good for a beach holiday.
15. Rest near the sides so as not to disturb others while swimming.
Place the rug on the floor carefully
Has it ever happened to you that you were lying on a rug and suddenly a stranger suddenly appeared and threw the rug right next to you as if it were a blanket on your bed? If so, you also felt that dust immediately rose into the air, and you did not have the most pleasant feeling during your workout. Therefore, be careful and respect the space of other trainees.
