Gym workout rules – see if you know them!

Getting ready to hit the gym

Before your first workout, get ready for it. You can start with reading the rules of your gym. All the policies and basic information can be found on its website, but if that’s not enough – you can call and ask for details.

Regardless of where you’re going to work out, the key is the right sports clothing. Prepare some shorts, a T-shirt and sports shoes to change into – that’s all you need. A useful accessory for gym goers are gloves, which protect hand skin from chafing and blisters. Remember that you don’t need expensive designer clothes – what matters is that they are comfortable and clean.

When you work out, you also need a towel. It’s good to have something to wipe off sweat and protect the equipment. Most gyms have shower stands, so if you want to freshen up, take a shower gel, an extra towel and shower shoes.

It’s also good to think about a quick and healthy snack, as well as something to drink in a comfortable bottle. When you’re just starting out, you don’t need a shaker, protein powder or supplements. Your priority should be comfort – being able to easily prepare and store everything you need to bring to your workout.

What are gym do’s and don’ts?

The most important gym etiquette rules are based around three main areas: order, hygiene and respect for others. Here are some examples of behaviour that you may come across in gyms and fitness clubs on an everyday basis.

Order:

1. Don’t interrupt others when you warm up or stretch. If you’re using machines (a treadmill, elliptical trainer, exercise bike or ergometer), no problem. But it’s not the best idea to warm up in the free weights area or stretch in busy passageways between training stations. It’s better to do it in a designated room or some other free space.
2. Put the equipment back. When you finish your workout, put the dumbbells back on the rack and remove weight plates from the barbell. The same applies to machines – when your workout is over, remove the weights. Whatever you use, put it back where you got it.
3. Keep the place in order.  It may be obvious, but it’s worth repeating it. The place for empty bottles, used tissues and protein bar wrappers is the bin. Remember not to ask the receptionist to help you throw out garbage.

Hygiene:

1. Use a towel. Regularly wipe your face and hands and use your towel to protect the equipment, so that you don’t leave any wet spots on it. In special cases, disinfect the equipment when you finish your workout. A sanitiser spray and tissues should be readily available in the workout area.
2. Keep your clothes clean. After every workout, wash your clothes and towel. Every once in a while, you can also disinfect or wash your training shoes.

Respect others:

1. Say hi. In the gym, everyone is equal. Simply saying ‘Hi’ when you enter and ‘Bye’ when you leave is perfectly normal and welcomed. Najczęściej wszyscy są na „Ty” – nawet jeśli nie znają się po imieniu. If need be, also say ‘Please’, ‘Thanks’ and ‘Sorry’.
2. Do your thing! You’re here to work out. Don’t prolong breaks between the sets, don’t waste your and other people’s time calling someone, taking selfies or recording yourself to post it on social media. Don’t engage in long conversations with others and don’t hog the equipment that someone else may need.
3. Share the space. Exercise in such a way as not to interrupt others. If you want to take up a given training station, make sure everyone knows you’re using it – sometimes all you need to do is put your towel on it. Whenever you lift free weights, make sure nobody can walk into your range of motion. And if there is a queue to some station or machine, suggest taking turns, set after set. People rarely say no.
4. Be quiet, calm and focused. Do your best not to distract other people. Listening to loud music on your headphones, long conversations, loud shouts, a sharp smell of food or a heat rub, working out topless, staring at someone – these are just a few examples of the things your should avoid doing.

Exercising with free weights – the most important rules

On your first visits to the gym, you can get to know two basic types of weight training. The first one makes use of free weights, such as barbells, dumbbells and kettlebells. The other one makes use of machines. Training routines for beginners usually involve both types of exercise. You can discuss weights and the correct technique with a personal trainer during your first workout. And we will remind you of some good habits that you should form at the very beginning of your weight training.

1. Always start with a warm-up and finish with a stretch. Everyone likes to see the positive results of a training, but nobody wants an injury! So when you hit the gym, make sure you have enough time for a proper warm-up and stretch. Treat them as integral parts of your workout, not an option.
2. Safety first. Always secure the weight plates on the bar using collars or clips. Before you start your free weight training, make sure that there is no person or object within your range of motion. And before your start using a machine, check whether the position and weight is properly locked.
3. Don’t throw the weights! For some people, the bang of a barbell dropped on the floor is a way to attract attention, but don’t be like them. Remember to put the weight down slowly, in a controlled manner – in this way, you make sure that you and other people are safe. The same applies to machines – never drop the weight rapidly, making a noise. Do it slowly, using a full range of motion.
4. Don’t be afraid to ask for help. As a beginner, it’s likely that you don’t always know whether everything is fine. Not sure how to adjust a machine? Uncertain about the right exercise technique? Ask a trainer or someone more advanced than you for help. If you decide to train with heavier weights, ask someone to be your spotter.

What should you do when you feel pressured?

If the fear of being judged by others is what keeps you from going to the gym, read the following tips. There are some practical rules that can help you overcome discomfort and find the motivation to exercise.

1. Don’t compare yourself to others. In the gym, you will meet people at all levels, from beginners to pros. Each person has their own goals and motivations – just like you. Remember that mutual respect and humbleness are better than comparing yourself to others or trying to prove something.
2. Train the way you like. With a MultiSport card, you have access to many gyms. You can choose the one that interests you and visit it when there are fewer people than usual. Choose a place that makes you feel good straight away – it will be much easier to work out!
3. You don’t need to train alone. Training with someone close to you who is at a similar level can help you find motivation and overcome fear. An alternative may be several sessions with a personal trainer, who will help you focus on working out and perfecting your technique, as well as get to know your body.
4. Ask questions. It’s natural that you need time to learn the layout of rooms and training stations in the gym. If you’re just starting out, you probably want to get to know the equipment and learn to use it on your own. Try new exercises and get comfortable with machines. Remember to ask gym staff for everything you need – they are here to help you.

Even though this article is mainly for beginners, the rules we discussed were designed to make all gym-goers feel comfortable, regardless of their level. We can get that down to the following rule: ‘Respect the place where you work out and the people you meet there – in this way, you will also earn respect’.

^References:

1. ^{Salvy S-J., Roemmich J. N., Bowker J. C.  i inni, Effect of Peers and Friends on Youth Physical Activity and Motivation to be Physically Active, Journal of Pediatric Psychology, 2008.}
2. ^{https://www.psychologytoday.com/us/articles/201509/body-conscious}
3. ^{https://www.theguardian.com/lifeandstyle/2023/jan/30/desperate-to-get-fit-but-hate-doing-it-in-public-here-are-seven-ways-to-beat-gymtimidation}
4. ^{https://www.businessinsider.com/how-to-feel-less-body-conscious-cope-with-gym-pressure-2020-10?IR=T}
5. ^{https://www.lboro.ac.uk/media-centre/press-releases/2023/march/unhealthy-exercise-habits-linked-social-pressure/}