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

Before going to the gym, it is better to read these rules so as not to commit “sports crimes”.

Dress appropriately

Of course, first of all, clothes should be comfortable and functional, but you shouldn’t forget about the dress code. This applies to both male and female athletes. Girls sometimes dress too revealingly, not allowing the guys present in the room to study in peace. Men, in turn, often sin by doing topless activities, and here, in addition to the ethical component, another one is included - the hygienic one. Sweat from your naked body ends up on the exercise equipment instead of being absorbed into your T-shirt.

Don't wear perfume

If you want to hide the smell of sweat that may appear during exercise, it is better to use an antiperspirant or a special sports perfume. You should not use perfume for these purposes, because it will not save you or those around you from the smell of sweat. And even vice versa: during training, when many people experience oxygen starvation, the cloud of aromas surrounding the exercisers will aggravate the condition and it will be even harder to breathe.

Don't use exercise equipment unnecessarily

Have you ever encountered a situation where no one is working out on the exercise machine you approached, but there is a towel hanging on the machine or a bottle of water? “Occupying” the exercise machine in this way is not decent. It’s one thing to take a short break between exercises without leaving it, it’s another thing to “stake out” the exercise machine for yourself, even if you’re not working on it. If you decide to do a set of abdominal exercises during the break between sets on the treadmill, do not leave a towel and water on the machine, give the opportunity to other people who come to the gym to work out. Moreover, you should not play games, resting between approaches, sitting on the apparatus.

Return inventory to its place

Surely, you have encountered a situation where extra “pancakes” were left on the barbell, or the necessary equipment (balls, jump ropes, mats, dumbbells, discs) had to be looked for because it was not in its place. Agree, this is unpleasant! Be polite, after working out, return the simulator to its original state, put the equipment in its place.

Don't forget to use a towel

As you know, sports equipment is dirtier than a toilet seat. This could have been avoided if everyone had used a towel and also dried the machine after themselves. During training, particles of sweat and exfoliated cells remain on the equipment. I advise you to use disinfectants or at least a towel for hygienic purposes before training and treat the equipment as a gesture of courtesy after.

Don't be late for group classes

Late for general classes, you distract the coach and other group members. And of course, you are harming yourself because you are skipping the necessary warm-up for any workout, thereby increasing the likelihood of injury during exercise. In addition, by being late, you expose the instructor, since he does not have the opportunity to find out from you about your well-being and the presence of injuries, thereby suggesting which exercises should be avoided.

Don't invade personal space

If you are working out in a half-empty gym, try to use not the neighboring exercise machine, but a machine that is located at a distance.

If you plan to occupy the machine after the previous user has vacated it, behave correctly, “don’t stand over your soul,” because you are putting the person in an awkward position, as if urging him to finish faster.

Never give advice unless you are asked to do so. Firstly, when it comes to sports, you are not a specialist and do not know the characteristics of the body and level physical training the person you are recommending, therefore, it may happen that instead of helping, you will only harm him. Secondly, if a person does not ask for your advice, he may not be pleased that someone is interrupting him from training with his unsolicited recommendations.

Keep quiet

A gym is, of course, not a library and no one forbids socializing there, but you shouldn’t loudly sing along with the performer while listening to music on headphones. You shouldn’t grunt loudly while doing exercises to attract attention. If you come to the gym in the company of a friend, do not turn the workout into a discussion group.

Don't get carried away by the phone in the hall

Firstly, the telephone is another sound irritant in the room. Therefore, without insisting that you should definitely leave it in the locker room, I recommend that during class, as in any public place, you turn off the sound and avoid chatter, and if you do speak, do it as quietly as possible.

It would seem that culture and bodybuilding are concepts slightly far from each other, but still you need to take a closer look. It will immediately be clear that athletes have their own unspoken laws, rules and traditions that are passed on to beginners. And if suddenly you are not familiar with them, then you should quickly study them. Well, for now let's talk about everything in order.

What do you need to know when working out in the gym?

So, if you want to immediately become part of a place like a rocking chair, then remember a couple of secrets that will add “bonus points” to you and raise you in the eyes of experienced athletes.

Let's start with a greeting

No matter how trivial it may sound, always say hello to trainers and other visitors to the gym, because here you can not only pump up your figure, but also make friendly and useful acquaintances. In a relaxed atmosphere during a conversation you can find out useful information(discounts on sports nutrition, useful tips on exercises, etc.).

They don't greet you based on their clothes

Classes in gym- this is not a fashion week show or showing off new outfits to your girlfriends. Sports equipment should be comfortable and properly selected. It’s better to leave short skirts and miniature tops for other occasions, otherwise the male half of the room will be very distracted.

Have a question - ask

Sometimes the following situation happens in the gym: you need to start the next exercise, but the necessary equipment lies quietly in the corner, completely unused and of no use to anyone. But as soon as you get closer to it and are about to appropriate it, the owner suddenly appears and declares that he is actively involved here. In such situations, you need to act simply: if you need equipment that, as it seems, no one uses, it is better to ask loudly who is using it or not. With this line of behavior there will be much less clashes and discontent.

Each piece of iron should have its own place

The most unpleasant and depressing thing in the gym is the plates, dumbbells and other equipment scattered in all corners. Remember the main rule: when you finish your workout, clean up after yourself. Often in the gym you can hear the menacing roar of the coach, so that everyone puts the pieces of iron behind him. And you must admit, it’s unpleasant to waste your class time in order to clean up after someone who accidentally forgot to clean up a mountain of pancakes. The only exception is when you are asked not to touch anything.

Don't throw weights!

Well, who hasn’t seen such a picture in the gym, when at the end of the approach a brutal roar of the last approach is heard, and the dumbbell flies to the floor, hits, and then flies off several meters to the side. Under no circumstances should you do this. Firstly, you can get injured, secondly, you can injure someone standing next to you, thirdly, you can damage the exercise equipment, and then you have to fork out money for repairs or replacements.

It also happens that after approaches they remove equipment, for example, pancakes. They carry them across the entire hall, and when they need to carefully fold them in the corner, they take them and throw them on the floor (because, you see, it’s difficult to bend over). Do not attract unnecessary attention to yourself in this way.

Distance is always necessary

You can always see this picture in the hall when small area(literally a couple of square meters) several people are engaged at once. Well, you really need to rub your sides against each other, but not move a single step. In fact, this is a simple violation of safety regulations, when you can either injure someone or go to the hospital with an injury. Keep your distance at least outstretched arms so as not to risk your health (neither yours nor those of others).

Hygiene, hygiene and hygiene again

You don’t need to think that the more sweat you drain, the higher the rate of brutality and effectiveness of your workouts. Not at all, quite the opposite. No need to flood the benches; take a towel with you. Remember also that sports uniform need to be washed regularly. Nobody asks you to bloom and smell, but keeping yourself in order is simply necessary.

Above were the truisms, the understanding of which is mandatory. But there are also a number of, so to speak, unspoken laws, which are also important to remember.

Don't forget about etiquette

The main purpose of the gym is to create the necessary conditions For effective classes sports. But there are a number of athletes who also have secondary tasks that often overlap the most important one. This could be: heart-to-heart conversations, searching for interlocutors, telephone chatter, admiring girls from the fitness room, and so on. All this affects the behavior of athletes, and as a result, these unspoken rules appear that it is better not to break.

Chat and verbal support

If you see the efforts of another athlete who is doing an exercise, do not talk to him or try to encourage him. This only distracts and increases the likelihood of doing something wrong or even getting injured. Shut up. If you have any strength left, you can talk after training.

Ah, mirror

There are a huge number of mirrors in the hall, not because men like to admire themselves and examine every bump on their body. With the help of a mirror you can observe the correctness of performing this or that exercise, so do not block the mirrors, you are not made of glass and can interfere with someone’s practice.

Kindness and politeness

One of the necessary qualities not only for an athlete is the ability to help, respond and give the opportunity to work out together with equipment or on a simulator. No, this does not mean that you need to skip everyone who needs to work out with your apparatus at that very moment. You can simply state that you can give in for a certain period of time (after completing your approach), and then start again and won’t let anyone through.

Insure, but don't overinsure

You don’t need to fly to the aid of everyone when you feel like you need to back up (hold the barbell or something else). If suddenly someone needs your help, they will tell you about it, but for now, get busy and don’t interfere with everyone.

Stop yelling

It happens that some exercise is very difficult and you simply cannot complete it without screaming. It's not scary. The main thing is not to train your throat after each approach. You are not alone in the room, someone may not like this behavior and will become annoying, and you will not look your best.

Let's forget about dancing

Music on headphones during a workout is good, it gives you strength and sets a certain rhythm, even doing exercises becomes easier. But for some, the rhythm is so interrupted by the training process itself that it is not clear where it is in the gym or in the club. So differentiate between rhythm and slight head bobbing with dancing.

First the weights, and then the girls

Girls in the gym will always attract attention, especially with beautiful shapes and correct technique performing exercises. Yes, but you always need to remember to concentrate. And if you are suddenly asked to back up, don’t woof, otherwise you might get injured (let yourself or the girl down).

A few words as a conclusion

Well, the initial process of “cultivation” is coming to an end. You may still be a beginner, but you are no longer so simple, because you know the basic rules of behavior in the gym. At this rate, the main goal will not take long to arrive, and we will provide the necessary information.

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Tony Gentilcore

A friend of mine and incredible writer, James Fell, recently wrote a fun piece called “The One Hundred and One Rules of Gym Behavior,” which highlighted some of the unsavory behaviors that many gym-goers engage in. After reading this work, I was inspired to write my own list. By common consent, I created rules of etiquette at our own gym, Cressey Sports Performance. We have the luxury of setting standards, frowning upon some of our clients' behavior, and limiting much of what is considered normal in any typical commercial gym.

No phones!

We decided against signs because we thought they wouldn't make a good first impression on parents, but the "rule" still exists. Whenever a young athlete stops training to check his phone, I go up to him and say something like, “If you're not talking to Emma Watson about your plans for the evening, then get back to the bar.”

Plus, in our gym you will never see anyone getting annoyed about having to share equipment. Also, during the exercises, it is not forbidden to scream or groan, and also use chalk instead of gloves. Moreover, you can't load a leg press machine with a bunch of plates and then walk away without unloading it, because we don't have such a machine at all.

Likewise, in our gym there are a number of unwritten but implied rules, including:

Tonny usually plays techno music on Thursdays (note: also on Mondays, Tuesdays, Wednesdays, Fridays and Saturdays).

Eric always waves his hands and, with the words “this music makes my ears droop,” turns on Linkin Park.

No targeted work on the arm muscles until you can do at least one (for women) or five (for men) pull-ups.

Tony must train clients in a tank top.

Don't feed the dog. He's as gluttonous as a gremlin.

Pretty simple, right? However, that doesn't mean I never stepped out of my little world and trained in a commercial gym. I like to visit different gyms from time to time, not only for a change of scenery, but also for fun. When this happens, I'm always surprised at how the rules are broken. Some people seem to turn off their social filters when they're surrounded by barbells and dumbbells. Or is it that men's deodorant affects people in such a way that they don't care about anything.

Anyway, below are some of my thoughts. Let's look at the list of Rules of Conduct in the Gym.

1. Don't be a coach

It is impossible to express in words how annoying it is to be offered unsolicited advice. I myself never impose myself with advice. It happened that people came to me with questions, and I answered, but this is a completely different matter. If someone comes to you with a question or wants to know your opinion, then no problem. But if a person is minding his own business (especially if he is wearing headphones), and even if the exercise he is doing is more like an African dance, still keep your opinion to yourself. No one is interested in it.

2. Don't act like a coach (even if you're a personal trainer)

For many beginners personal trainers, who must work the so-called “minimum hours” (an expression meaning cleaning equipment after customers) during the initial stage of their working life, offering people unsolicited advice is a chance to attract potential clients. But do it carefully. Don't be one of those trainers who walks up to every gym-goer within a three-kilometre radius and corrects their technique. It is acceptable to offer help or advice when a person is doing something clearly wrong and at risk of injury. But you don’t have to go with your recommendations to a guy who can lift 200 kilograms or more in several repetitions: “Here’s my business card, we need to talk.” Show a little tact and learn to understand when to give advice and when not.

While working in commercial gyms, I always had success introducing people to new exercises or slight variations of what they were already doing, and then moving on from there. I didn't act like a slug, babbling listlessly about "You need a personal trainer." I figured if I had a few casual conversations a day - which wasn't hard since I was getting paid for the time anyway - and didn't embarrass anyone , - then at some point the law of averages will come into force, and one of the visitors will succumb and want to train with me personally.

I also offered “free” half-hour classes where I discussed the technique in detail certain exercises(squats, kettlebell swings) or offered a short but killer workout for the muscles of the middle of the body.

3. Know your stuff

Another important point is that if you are a "expert" and always insist on unsolicited advice, then at least have a clear idea of ​​​​what you are talking about. This is especially important for personal trainers. One day during my workout at the gym, the trainer on duty came up to me and told me that my squat was not deep enough and that I was leaning too far forward, when in fact I had just completed a series of sets of forward bends with a barbell on my shoulders.

4. No more admiring yourself in the mirror.

Which of us can calmly walk past a mirror without lifting our T-shirt, supposedly to wipe the sweat from our forehead, but in reality, to look at our abs? You can do it a couple of times, but don’t get carried away. Your abs are still there. He is there.

5. Control the sounds you make

I don't care if someone makes noises during training. This is a gym, not a library. However, in commercial venues this can be a major issue because some people take it too far. I won’t mention the name, but I remember several years ago I was training in a high-end gym and after a set deadlifts I heard a terrible roar from the corner of the hall. I had to go and see what was going on there, because I expected to see a huge human being lifting not a barbell, but a bulldozer, but all I saw was some clown bench pressing twenty-five kilogram dumbbells.

6. Stop yelling

I'm all for winding myself up before heavy exercise, but have pity on those around you. You shouldn’t yell before each approach, like, “Hey, everyone look at me!” Believe me, you are not a champion wrestler, and your quarter-amplitude squats with a hundred kilogram weight will not surprise anyone.

7. Advice for guys

If a girl works out in the free weights area, this does not mean that she needs to be constantly “rescued” or offered backup in every exercise. She can handle it herself.

8. Advice to everyone

If a woman squats or does deadlift, this does not mean that she is a professional athlete or is preparing for competitions. My wife has a great answer to a question like, “Wow, great. What are you training for?” She replies: “I train to live.”

9. Preacher

Everyone has their own preferences and favorite activities. Lifters love to lift, yogis love to do yoga, and Pilates lovers love to do Pilates. And it is right. It doesn't matter what a person does. If it brings him pleasure and helps him improve, then this is already a victory. Let's stop being biased towards each other, proving that your path is the most correct, thereby striving to rise above others. It's one thing for someone to pay you for your advice and expertise and hire you to help them achieve a specific goal. In this case, use the training regimen that best suits that person and their goals. All other situations are none of your business.

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.

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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 this. So this tradition is an invention Soviet school 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. And 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.

Come to the gym only in 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

Rules of conduct in the gym

Consequences of non-compliance elementary rules security

The rules of conduct in the gym are aimed at providing visitors with safe and comfortable training and at the same time maintaining the equipment in working order. Usually they are simple and understandable.

1. Return weights to their place

Returning work equipment to its place is a sign of courtesy towards those who will use it after you. Not everyone will like or have the strength (after all, there are quite a few ladies among us) to remove ten 20-kilogram weight plates from a weight training machine. Return the weights to the rack in their designated place and always remove the weights from the machine unless the person next to you asks to leave them in place.

2. Don't drop weights

Rules of conduct in the gym

Throwing weights onto the floor may cause injury to yourself or others, or damage equipment. In addition, such a noisy end to a set is in most cases a desire to attract the attention of others. Lower the weights to the floor as gently as possible, and only throw them if there is a clear risk of injury.

3. Dress appropriately

Dress taking into account two parameters - to make you comfortable and to make others comfortable. A simple T-shirt, simple sweatpants and - here we can make an exception - good ones. Shoes should be rigid-soled, have a slight heel rise, and are high enough to stabilize the ankle. This will be very useful for you, for example, in squats with a barbell.

4. Wipe off sweat

You will notice that many people come to training with a small towel. Wipe the bench after yourself, or better yet, lay it on the bench before approaching. You don’t want to lie on the sweat of other people, so you shouldn’t give them such a “gift”.

5. Keep your distance

This concerns primarily safety precautions, as well as invasion of the personal space of other people. Try not to block the reflection if someone is practicing in front of a mirror.

6. Change your shoes

Carry a replacement one with you to avoid dust formation.

Unspoken rules of etiquette

1. Conversations

Do not talk to the person while he is doing the exercise. It's very distracting and he probably won't listen to you anyway. Wait until the end of the approach and then ask your question.

2. Let others join you

It is simply impolite to refuse. The exception is if it would interfere with your training, such as if you have to change the weights too much or if you have a program with very short breaks between sets.

3. You are not transparent

Walking or standing directly in front of the person doing the set will interfere with their concentration. People can look in the mirror to improve their balance and form, especially during overhead presses, squats, deadlifts, and so on.

4. Ask permission

Always ask permission to share equipment that is already occupied. It is rude to simply sit on a bench or exercise machine that another person has just gotten up from. Ask: “Are you finished?” Don't ask someone whose lifting weights are very different from yours in one direction or another to work with the equipment, because changing weights will require too much time between sets. Ask him how many sets he has left and wait for the set to finish, or choose a different machine and exercise.

5. Lively conversations

Don't pester people with your conversations. Typically, they come to the gym to work out, not to talk, and are completely focused on themselves. Chat after training if you feel that someone needs it.

6. Don't use a lot of equipment at once

You shouldn't take up a whole row of benches or exercise equipment unless the room is empty and no one else needs them.

7. Insurance

Don't automatically run up to someone and help just because you think they're having problems. Heavy reps are the most productive and you can ruin a person's set. Get ready to help IF you are asked to do so, but without acting on your own.

8. Abuse of assistance

Don't ask anyone to help you if you can't handle the weight on your own to begin with. Since your assistant is getting a powerful lower back workout while you're doing bench presses, you might want to re-evaluate your lifting weights.

9. Comfort zone

Don't place your bench too close to other people's benches. Some exercises require a large work space, and many ladies train quite seriously, and you can interfere with them.

10. Reset the weight

After completing a set on the machine, return the stopper to the position in which the previous person worked. This will demonstrate your familiarity with gym etiquette and basic politeness.

11. Be tactful

It's not nice to laugh at others just because they can't lift as much as you. Remember, there will always be someone who will lift more than you.

12. Help

If someone asks for help, don't refuse. If you feel that you cannot - for example, if you are using too much heavy weight, - do not hesitate to warn the person about this.

13. Scream

Try not to shout too much while working, this can confuse others, and sometimes just make you laugh. Sometimes it's necessary, but if you're screaming while doing wrist curls, there's something wrong with you.

14. Sound volume

Don't talk too loudly around people exercising. Believe me, you are not as interesting to others as you think.

15. Perfumery

You should not use perfume before training - the resulting mixture may not smell very pleasant. If you train seriously, you still cannot avoid the smell of sweat. Better just take a shower before the gym. And over time, when you normalize your diet, your smell will noticeably improve.

Conclusion

You are a newbie. So be a beginner - because there is no other option. You cannot become different overnight, you can only pretend. But the effort is not worth the benefit. Dress like a beginner, train like a beginner, act like a beginner, don't be shy to ask and learn. Remember: everyone in this gym has once been in your position, and each of them will understand and appreciate your efforts in mastering a new field of activity.

Rules of behavior in the gym and safety precautions

During your workout, you will have to adhere to some special rules of behavior in the gym.

• Treat not only the club staff with respect, but also other trainees.

• Don't hesitate to contact your coach with questions.

• When working with a barbell, be sure to put locks on the bar (clamps that prevent the discs from falling). Falling discs can not only ruin your workout, but also injure others.

• Before performing the exercise, check the secure fastening of the moving parts of the exercise equipment and limiters.

• Return dumbbells, discs, and barbells to the racks in which they are stored.

• Do not leave equipment in the place where you performed the exercise.

• When resting, do not use exercise benches. Other exercisers may think that the machine is busy with you.

• When working with a weight close to your maximum, ask your trainer or training buddies to back you up.

• Before training, try not to use perfumes with a strong smell.

• Do not step over the barbell. Modern strength fitness absorbed many components from sports such as weightlifting and ( powerlifting), where the barbell is considered an opponent who is generally respected. It is quite possible that representatives of these sports are training near you. In addition, stepping over the bar may cause you to trip.

• Do not come to training if you are sick. By exercising while sick, you not only cause enormous harm to the body, but you may also be a spreader of infection.

• Do not bother others with empty talk and do not be distracted yourself.

Trainer (instructor)

A coach, or instructor, is a person who knows everything about the weight of discs, the operation of exercise equipment, and training different muscles and their restoration. He is the one who will help you decide training plan, the weight of the barbell, will provide you with support if necessary and monitor your movement technique.

Feel free to ask questions and discuss your training and changes in well-being with your coach. By seeking advice and assistance from an instructor, you will make your workout safer and more productive. Feel free to also pay for the services of a trainer. Don’t forget - the coach is at work, he makes a living and sports from consulting, so if you turn to the coach with a question, pay for his answer.

The coach and his knowledge should be treated with the utmost respect. You shouldn’t “talk” to him on the very first day; if he deems it necessary, he himself will switch to “tu” with you (after several months of regular visits, of course). Also, if the coach notices that you are asking for advice not from him, but from an ordinary (or not so ordinary) visitor to the gym, you can no longer count on the coach’s help.

Rules of conduct in the gym

Gyms are as different from each other as cars are in the general traffic flow. There are unassuming “rocking chairs,” which are mostly located in basements, and there are also multi-story “health palaces,” equipped with the latest science and technology. However, wherever you go to practice bodybuilding, you should know some rules that are common to all gyms in the world. Ignoring the rules of behavior that have been established over the years, you will look simply stupid.

When you come to the gym, be sure to say hello to the trainers and other visitors, especially if this is not the first time you have seen them and they themselves greet you. It’s simply impolite not to respond to the friendliness of fellow hobbyists; besides, friendship with coaches allows you to find out some trick in training or get a discount on sports nutrition.

If you want to move on to the next exercise, but you see that someone is already using the required barbell, do not rush to disassemble it. Ask loudly if anyone is practicing here. Otherwise, you may incur the wrath of a strong guy for whom your initiative disrupted the rhythm of his training!

If someone uses the equipment you need to use, politely inform them that you will be using it together. Just don’t try to work in tandem with some advanced bodybuilder, otherwise you’ll spend all your rest time assembling and disassembling the barbell. After all, it is unlikely that the weights that are suitable for you will be commensurate with the weights that an experienced athlete uses.

According to safety regulations, a reasonable distance must always be maintained between gym users, otherwise there is a real risk of serious injury to each other. Attempts to squeeze through, crawl through, sneak through, as a rule, do not end well.

Always try to maintain order in the gym: return the weights from the barbell and dumbbells to the racks, because weights scattered throughout the room are the most depressing sight that a real athlete can imagine. In addition, in such a situation it is easy to get injured by tripping over them.

If you sweat a lot, place a towel on the seat. Believe me, there are no people who would enjoy lying in the puddle of sweat you leave behind.

Always wash your clothes and shoes that you use during training on time. Earning the reputation of a “skunk” is easy, but getting rid of it is much more difficult. Also, do not use strong-smelling deodorants and ointments to warm up your muscles, even if you find their aroma very pleasant (especially if the room is not air conditioned).

If someone is doing a set or a friend, do not ask them questions at this point or try to give advice. Do not disrupt the concentration of the athlete performing the exercise. If you see that a person is training intently and intensely, do not pester him with questions. If you want to talk, choose better those who also came to the room to talk. For the same reason, try to turn off your mobile phone during classes. The bells distract other gym goers.

Many rooms have mirrored walls. They are not to show off, but so that the athlete, seeing himself from the outside, can correct the execution of the exercise. So don’t block anyone’s view, otherwise you may get a “verbal reprimand” from experienced athletes. Do you need this?

Bodybuilding, like any sport, has its own superstitions. One of them says that under no circumstances should you step over the bar..

You shouldn’t give recommendations left and right on training methods, nutrition, etc., especially to experienced athletes or coaches. Even if you have read all the books written so far on this topic, trust that your helpful advice will bring nothing but a smile. Especially if your knowledge is not embodied in your body.

It is not recommended to pester “especially muscular” guys with a question whether they take anabolic steroids. The use of such drugs is a personal choice, and bodybuilders do not like to talk about this topic. I will guide you towards natural training. When you achieve certain results in bodybuilding, decide for yourself which path to choose in the future..

I hope that we have decided on the basic rules of conduct in the gym.