Na siłowni
Going to the gym · a free Polish immersion capsule
Useful sentences · 10
Phrases you'll actually use today. Tap Explain for the why behind each one.
Dzień dobry, chciałbym się zameldować.
Good morning, I would like to check in.
Literal Good day, I would like myself to check in.
A polite arrival phrase used at a gym or hotel reception. 'Chciałbym' is the conditional form of 'chcieć' (to want), softening the request.
- 'Chciałbym' = conditional of 'chcieć' (I would like), masculine singular form
- 'Się zameldować' = reflexive verb meaning 'to check in / to register'
Czy możesz mi pokazać, jak używać tej maszyny?
Can you show me how to use this machine?
Literal Can you to me show, how to use this machine?
A natural question for asking gym staff or members for help with equipment. 'Tej maszyny' is in the genitive case, required by the verb 'używać'.
- 'Czy' = question particle that turns a statement into a yes/no question
- 'Możesz' = 2nd person singular of 'móc' (to be able to / can)
- 'Używać' + genitive: this verb governs the genitive case
- 'Tej maszyny' = genitive singular of 'ta maszyna' (this machine)
Ćwiczę trzy razy w tygodniu.
I exercise three times a week.
Literal I exercise three times in week.
'Ćwiczę' is the first person singular present tense of 'ćwiczyć'. 'W tygodniu' means 'per week' and uses the locative case.
- 'Ćwiczę' = 1st person singular present of 'ćwiczyć' (to exercise)
- 'Trzy razy' = three times (frequency expression)
- 'W tygodniu' = in the week / per week (locative after 'w')
Podnoś ciężary powoli i kontroluj ruch.
Lift the weights slowly and control the movement.
Literal Lift weights slowly and control movement.
Exercise instructions use the imperative mood. Both 'podnoś' and 'kontroluj' are informal singular imperatives, typical of trainer coaching.
- 'Podnoś' = imperative singular of 'podnosić' (to lift)
- 'Kontroluj' = imperative singular of 'kontrolować' (to control)
- 'Powoli' = slowly (adverb)
- 'Ciężary' = accusative plural of 'ciężar' (weight), direct object
Chodzę na zajęcia z jogi w środy.
I go to yoga classes on Wednesdays.
Literal I go to classes of yoga on Wednesdays.
'Chodzę' implies habitual, repeated going. 'Z jogi' uses the genitive case. 'W środy' signals a recurring weekly event.
- 'Chodzę' = 1st person singular of 'chodzić' (to go habitually/regularly)
- 'Zajęcia z...' = classes in/of... (followed by genitive noun)
- 'Z jogi' = genitive of 'joga'
- 'W środy' = on Wednesdays (recurring, accusative plural)
Moim celem jest schudnąć pięć kilogramów.
My goal is to lose five kilograms.
Literal My goal is to lose five kilograms.
'Moim celem' is the instrumental case of 'mój cel' used predicatively with 'jest'. The infinitive 'schudnąć' follows as the subject complement.
- 'Moim celem' = instrumental of 'mój cel' (my goal); Polish uses instrumental in predicate noun phrases
- 'Schudnąć' = perfective infinitive meaning 'to lose weight'
- 'Kilogramów' = genitive plural, required after numbers 5 and above
Po treningu zawsze się rozciągam.
After the workout, I always stretch.
Literal After workout always myself I stretch.
'Po treningu' uses the genitive case after the preposition 'po'. 'Rozciągam się' is a reflexive verb — the particle 'się' indicates the action is done to oneself.
- 'Po' + genitive: 'po treningu' = after the workout
- 'Rozciągam się' = reflexive form of 'rozciągać'; 'się' is the reflexive particle
- 'Zawsze' = always (frequency adverb)
Czy siłownia ma saunę?
Does the gym have a sauna?
Literal Does gym have sauna?
'Czy' introduces a yes/no question. 'Saunę' is the accusative singular of 'sauna', used here as a direct object of 'mieć' (to have).
- 'Czy' = yes/no question particle
- 'Siłownia' = gym (feminine noun, from 'siła' meaning strength)
- 'Saunę' = accusative singular of 'sauna' (direct object)
Przebierasz się w szatni przed treningiem.
You change clothes in the locker room before the workout.
Literal You change yourself in locker room before workout.
'Przebierasz się' is a reflexive verb for changing clothes. 'W szatni' uses the locative case; 'przed treningiem' uses the instrumental case after 'przed'.
- 'Przebierasz się' = reflexive verb 'to get changed' (2nd person singular present)
- 'W szatni' = in the locker room (locative after 'w')
- 'Przed treningiem' = before the workout (instrumental after 'przed')
Biegam na bieżni przez pół godziny.
I run on the treadmill for half an hour.
Literal I run on treadmill for half hour.
'Biegam' expresses habitual running. 'Na bieżni' uses the locative case. 'Przez pół godziny' indicates duration using 'przez' + accusative.
- 'Biegam' = 1st person singular present of 'biegać' (to run, imperfective/habitual)
- 'Na bieżni' = on the treadmill (locative after 'na')
- 'Przez' + accusative for duration: 'przez pół godziny' = for half an hour
New words · 10
Themed vocabulary, each with an example you can borrow.
siłownia
gym / fitness center
Chodzę do siłowni codziennie rano.
I go to the gym every morning.
From 'siła' (strength). Genitive: siłowni — used after 'do' (to/into).
trening
workout / training session
Mój trening trwa godzinę.
My workout lasts an hour.
Instrumental: treningiem — used after 'przed' (before) and 'po' (after).
ciężar
weight / dumbbell
Podnosił ciężary przez trzydzieści minut.
He lifted weights for thirty minutes.
Plural: ciężary. Related adjective: 'ciężki' (heavy).
bieżnia
treadmill
Biegnę na bieżni z umiarkowaną prędkością.
I run on the treadmill at a moderate speed.
From 'biec/biegać' (to run). Locative: bieżni.
rozciągać się
to stretch (oneself)
Zawsze się rozciągam po treningu.
I always stretch after the workout.
Reflexive verb; 'się' is mandatory. Imperative: 'rozciągaj się'.
ćwiczyć
to exercise / to work out
Lubię ćwiczyć rano przed pracą.
I like to exercise in the morning before work.
Present tense: ćwiczę, ćwiczysz, ćwiczy, ćwiczymy, ćwiczycie, ćwiczą.
szatnia
locker room / changing room
Zostaw torbę w szatni.
Leave the bag in the locker room.
Locative: szatni. Common in gyms, pools, and sports centers.
zajęcia
classes / group sessions
Zapiszę się na zajęcia z pilatesu.
I will sign up for Pilates classes.
Always plural in form. Genitive plural: zajęć.
cel
goal / target
Jaki jest twój cel treningowy?
What is your training goal?
Instrumental: celem — used in predicate constructions: 'moim celem jest...'.
podnosić
to lift / to raise
Podnoś nogi powoli podczas ćwiczenia.
Lift your legs slowly during the exercise.
Imperative: podnoś. Perfective counterpart: podnieść.
Short reading
A tiny story stitched from today's words. Translation is hidden, tap to peek.
Marek wchodzi do siłowni o siódmej rano i od razu idzie do szatni, żeby się przebrać. Potem rozciąga się przez dziesięć minut, zanim zacznie właściwy trening. Przez pół godziny biega na bieżni, a następnie podnosi ciężary. Jego cel to zbudować siłę i poprawić kondycję. Po treningu zawsze pije wodę i znowu się rozciąga.
Sentence by sentence
Marek wchodzi do siłowni o siódmej rano
Marek enters the gym at seven in the morning
'Wchodzi' = enters (3rd person singular present of 'wchodzić'). 'Do siłowni' = into the gym (genitive after 'do'). 'O siódmej' = at seven (locative of the ordinal numeral).
i od razu idzie do szatni, żeby się przebrać
and immediately goes to the locker room to change
'Od razu' = immediately. 'Żeby się przebrać' = in order to change clothes — a purposive clause using 'żeby' + reflexive infinitive.
Potem rozciąga się przez dziesięć minut
Then he stretches for ten minutes
'Rozciąga się' = he stretches (3rd person singular reflexive verb). 'Przez dziesięć minut' = for ten minutes (duration with 'przez' + accusative).
zanim zacznie właściwy trening
before starting the actual workout
'Zanim' = before (temporal conjunction). 'Zacznie' = will start (3rd person singular future perfective of 'zacząć'). 'Właściwy' = actual / proper.
a następnie podnosi ciężary
and then he lifts weights
'Następnie' = then / next. 'Podnosi' = lifts (3rd person singular present of 'podnosić'). 'Ciężary' = accusative plural (direct object).
Jego cel to zbudować siłę i poprawić kondycję
His goal is to build strength and improve his fitness
'To' here functions as 'is/equals' in a defining sentence. 'Zbudować' and 'poprawić' are perfective infinitives expressing goals. 'Siłę' and 'kondycję' are accusative direct objects.
Pattern of the day
One grammar move, explained once, that unlocks dozens of sentences.
Imperative Mood for Exercise Instructions
Polish uses the imperative mood to give direct commands, instructions, or encouragement. For informal singular commands (addressing one person as 'you'), the imperative is formed from the verb stem. Trainers and gym partners use this constantly. The form changes for plural or formal address.
[verb stem] + imperative ending → direct instruction or command (informal singular)
Podnoś ciężary powoli.
Lift the weights slowly.
Rozciągaj się przed treningiem.
Stretch before the workout.
Biegnij szybciej!
Run faster!
Kontroluj swój oddech.
Control your breathing.
Odpoczywaj między seriami.
Rest between sets.
Mini practice · 5
Low-pressure, never graded. Just enough to make it stick.
Translate to Polish: "I exercise three times a week."
Hint The verb 'ćwiczyć' means 'to exercise'.
What does this sentence mean? "Podnoś ciężary powoli i kontroluj ruch."
Hint 'Podnoś' is an imperative form — a command or instruction.
Complete the sentence: "Po treningu zawsze się ___." (After training I always ___...)
Hint Think about what you do to your muscles after a workout to stay flexible.
You just arrived at the gym and want to check in. Which sentence do you use?
Rewrite this sentence as an imperative (a direct instruction): "Ty rozciągasz się po treningu." (You stretch after training.)
Hint Drop the subject pronoun and change the verb ending to give a direct command.
That’s today’s phraseberry.
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