The Sprightly Spud

There you are, peacefully repping out your Romanian deadlifts, when, out of nowhere, an earth-trembling roar rudely disrupts your mind-muscle connection. A ‘Mr Olympia’-esque fellow on a nearby cable machine appears to be the source. Although its unclear why a 10kg reverse fly was causing him so much trouble…

Every gym has them; the grunters.

Though one could easily stereotype this breed of gym-rat to men with shoulders broader than a small elephant, personal experience tells me that its sometimes the most unassuming lifters who have the largest lungs.

Whether you deem it annoying, or just a fact of gym life, there may be some science to suggest grunting could boost gains… so does grunting in the gym actually help you lift heavier?

A genuine technique?

I must confess, the only time I can recall making any significant noise whilst training, has been when I’ve injured myself. After dropping a 25kg plate on my foot, it seemed reasonable to produce some kind of squeak. When lifting weights, however, I have never felt the urge to disrupt the peace of my fellow fitness fanatics.

Its not uncommon to exhale as we complete the challenging section of a lift – in the concentric stage of the movement – as it helps engage the abdominal muscles and consequently exert more force when executing a lift.

This effect is created by a result of closing the glottis*, then attempting to forcefully expel air from the lungs – hence the subsequent throaty bellow.

The aforementioned ‘Valsalva’ technique, pioneered by Bolognese physician Antonio Valsalva in 1704, was initially intended as a method of clearing pus from the ears, but now has a selection of medical uses. Perhaps the most striking of these is its ability to treat supraventricular tachycardia – a resting heart rate over 100bpm. The manoeuvre results in compression of the aorta, and a consequential rise in blood pressure. This triggers a sensor in the carotid artery to activate the parasympathetic nervous system; the ‘rest and digest’ section of the ANS – which returns heart rate and blood pressure to a normal level.

Alternatively, the Valsalva method can be used to clear ones ears on a plane or when underwater, or to assist in bowel movements, via an increase in colonic pressure. In addition to these, of course, it is a favourite for weightlifters, and for good reason…

A 1960s experiment demonstrated that participants were able to exert 12 percent more force during an isometric forearm flexor task when shouting. Similarly a 2014 study by Drexel University found handgrip strength increased when the ‘squeezers’ made a noise. Therefore, the science suggests the Valsalva method, whether used consciously or unconsciously, may truly provide momentum and core stability when lifting heavy.

*the part of the larynx compiled of the vocal cords and space between them

Mind over matter?

There may also be a psychological element to this phenomenon.

Essentially, the release of a caveman-esque uttering whilst flinging barbells around, may enable one to channel their animalistic energy, and hit that new PB thanks to more muscle fibres being recruited. Though supporting research is limited, the general idea is that grunting triggers our ‘fight or flight’ mechanism, preparing the body for action, and releasing adrenaline which we can channel into a lift.

Each to their own, I suppose.

Conversely, breath manipulation is frequently utilised in relaxation and meditation. Even the zen environment of a yoga studio may be characterised by the gentle sighs of ‘ocean breath’, or ‘Ujayi’ breathing. The audible, yet controlled, exhalation practiced by yogis helps the user turn a blind eye to any potentially distracting thoughts, enabling maintenance of a meditative state.

The noise produced by Ujayi has purpose too, acting as a kind of metronome which one can synchronise with movements in the practice.

Undoubtedly, there seems to be a connection between mental state and breath control, though the grunts echoing around your local leisure centre fitness suite are often of a very different nature to the breeze like sighs your might hear in a yoga studio.

Tennis players are also renowned for issuing some rather startling sounds whilst playing, with Maria Sharapova having been know to rack up over 100 decibels! Physiologically, the forceful exhalation may increase the velocity of shots by improving muscle activation, though it can also be used to intimidate or distract an opponent. In many players, the noises have simply become habitual.

Worth the risk?

So, the Valsalva method is a real thing. However, as with any medical technique or procedure, its usage is accompanied by potential risks. You wouldn’t practice the abdominal thrusts used to dislodge choking hazards without there being a real need for it – so should we be manipulating our respiratory systems for the sake of a weight?

The increase in pressure created in the eyes and belly means there are certain demographics who, according to the web, should categorically avoid the manoeuvre; those with retinopathy, high blood pressure, high stroke or heart attack risk, or an arrhythmia.

Furthermore, there are potential unpleasant short and long-term side effects even for healthy individuals…

The consequential rise in blood pressure in response to the increased heart rate and blood flow the technique triggers. Temporarily, this isn’t harmful, but excessive use of the Valsalva method may result in sustained high blood pressure, and damaged blood vessels as a result of placing unnecessary strain on them. In extreme situations, there may also be long-term structural changes in the heart muscle, such as an increase in its size, which itself can cause high blood pressure. Fainting, dizziness and even heart attacks are listed among other potential dangers.

Basically, if you’re already concerned about the state of your cardiorespiratory system, the Valsalva manoeuvre may not be worth the extra couple of kilos on the bar.

Aside from the internal risks, overexertion in the gym can also be damaging. If the Valsalva technique causes you to lift beyond your true ability, muscular strains, sprains and tears may be among the painful consequence. Overreaching even further elicits even more worrying issues, including herniated discs, and torn heart arteries.

There’s no shame in lifting within the realms of your capabilities if it keeps you out of A&E.

Of course, these facts only apply to the genuine use of the Valsalva manoeuvre – random groans while you lift are absolutely safe, just agonisingly annoying.

Is it respectful?

Whether training to fulfil athletic goals, escape the stresses of work and home life, or simple bask in the solace of a sweaty HIIT session, we are all entitled to take up space in the gym. Equally, we are all entitled exercise in a way that maximises our physical potential, and enjoyment of a session. Consequently, if noisy lifts mean bigger numbers, is it our right to make as much commotion as we like?

In a survey of 1250 gym goers, conducted by ‘GolfSupport.com‘, ‘loud grunting’ was deemed the most annoying gym habit by 77% of those involved. This said it did not rile up as many individuals as ‘someone choosing the machine next to you, despite all the others being free’, which was the pet peeve of 86% of participants.

The ramifications of excessive grunting may reach beyond surface level irritation in some cases. ‘Gymtimidation’, as it has become known, was found, by a PureGym survey, to affect 21% of individuals, and was 9% more prolific in women than men. Though the causes of gym intimidation or anxiety are multiple and varied, including low self-confidence, and not knowing how to use machines, its inevitable that a gym floor reverberating with the guttural rumblings of fellow attendees will do nothing to make a more tentative person feel more comfortable.

Obnoxious or acceptable?

The etiquette around intra-workout vocalisations can be complex, and dependent on a number of factors;

Firstly, the general atmosphere and clientele of the gym you train in. Dedicated powerlifting spaces, populated by hardcore, experienced lifters, familiar with the sound affects associated with putting maximal effort into a lift, may offer a an acceptable environment for letting loose. If anything, the symphony of clattering plates and sudden outpourings of emotion, can be part of the culture. Many would even say its part of the charm.

Its important to note that the ‘purpose’ of a workout for those training in a gym like this is likely to be hitting big numbers, maxing out, and channeling every ounce of aggression into the process – hence fellow attendees are probably accustomed to, and unphased by, the occasional bellow.

Similarly, in a CrossFit gym, grunting whilst attempting a 1 rep max, or a heavy set of back squats may not disturb any fellow athletes. However, the principles of CrossFit frown upon ‘ego-lifting’. Consequently, pounding out a weight that forces you to yell profusely as you execute each rep would be frowned upon.

Gyms and fitness centres where the overriding intention of workouts is 30 mins on the cross-trainer, serenaded by the Disney soundtrack, are not the place to be letting out blood-curdling moans. Assess the clientele of your club; newbie lifters and those in pursuit of a more peaceful session are unlikely to appreciate being disturbed, and may find grunting off-putting.

The biggest concern here is deterring these individuals from training in the long term, negatively impacting their overall health.

If staying quiet is a significant problem for you, maybe search for a space more suited to your training practices and goals?

Secondly, the extent of the noise your making may influence its acceptability. The Valsalva method mentioned earlier is technically possible at a relatively volume, therefore if an individual is continuously and repeatedly discharging ear-splitting groans, then it suggests the trigger of the noise may not be technical, but rather a ploy to exert dominance in the gym. In these cases, it seems rude.

Overall, if an unintentional (and incidental) grunt helps you hit a PB, then its fine. But there’s a time and a place, and if you’re detracting form the comfort of others in the area, then your noisiness may be out of order.