I like to think of myself as a pretty easygoing person. What other people do is their own business. But there’s one big exception: my gym nemesis. He brings his laptop to the gym and takes work calls on speakerphone at full volume. He keeps four to six pairs of dumbbells around him the whole time—and never puts them back. Deep down, I know he’s just a fragile, imperfect human like the rest of us, but sometimes I honestly wonder if he’s from another planet.
Life is full of unspoken rules, and the gym is no different. The heavy weights, sweaty people, and confusing machines can make it tough to know how to act. So we asked fitness experts for their take on gym etiquette—what bothers them most, and what might seem intimidating but is actually totally fine.
Good gym etiquette isn’t about following a long list of rules—it’s about simple respect, says Mathew Forzaglia, a fitness professional and educator. “Respect the equipment, respect other people’s time and space, and respect the shared environment,” he says.
Gym no-nos
Don’t leave a mess
Whether it’s leaving a bench soaked in your sweat or not putting weights back after you use them, failing to clean up and reset equipment isn’t just a hygiene problem—it can also be unsafe. Leaving heavy plates or dumbbells around “creates a problem for people who can’t physically move the weight someone else left behind,” says Amanda Katz, a personal trainer and run coach in New York City. As for wiping down your sweat, “it’s common courtesy and only takes a few seconds,” says Forzaglia. “No one wants to lie down on a bench covered in someone else’s sweat.”
Don’t hoard equipment
If you’re planning a complex circuit workout that needs six machines at once, save that for home or change it so you do things one after another. “You can’t claim the cable machine, the leg press, and three sets of dumbbells all at once,” says Laura Girard, a certified personal trainer, strength coach, and founder of The Energy Academy in New York City. “Learn to share.”
Don’t give unsolicited advice
It can feel tempting to think you know better than others. If you spot someone across the gym doing deadlifts with what looks like bad form, you might want to go over and offer tips. Don’t. “Unless someone is in immediate danger, I don’t think it’s okay to coach strangers,” says Katz. Most of us aren’t fitness pros, and even if we are, we don’t know why someone trains the way they do. “There are countless reasons an exercise might look different than expected—from recovering from an injury to following a coach’s plan,” says Katz. Other people’s bodies and how they train them aren’t your business. “Never assume you know someone’s goals or body better than they do,” says Girard.
Don’t be loud
Whether it’s playing your pump-up playlist without headphones, grunting loudly through exercises—or, like I saw at my gym just last week, a guy shouting “LET’S GO!” before every set of shoulder shrugs—being loud isn’t fair or pleasant for others around you. “Everyone deserves their own playlist and to not have their nerves rattled by a random shout when they’re already doing something vulnerable and uncomfortable,” says Girard.
Don’t scroll or talk on your phone
Resting between sets is normal and fine—more on that later. But hogging a machine because you’re scrolling social media, answering emails, or taking calls is not. “The gym is for training,” says Forzaglia. “If you need to catch up on your phone, step outside for a minute.”
Don’t show up late to a group class
“I understand that life happens and sometimes you’re running late,” says Jessie Diaz-Herrera, co-founder and fiFitness instructor at Power Plus Wellness in New York City. But showing up 15 or 20 minutes late to a class can really throw off other participants and might even be unsafe, especially if the instructor has already led the warm-up or explained the moves, she says.
Gym OKs
Do talk to people
Unsolicited advice is never welcome, but that doesn’t mean you should ignore everyone at the gym. “Most people there are either new themselves or love the gym and would be happy to chat your ear off,” says Girard. As long as you don’t interrupt someone mid-set, it’s totally fine to ask for a quick form check or help with equipment, she adds. But wait for them to invite you into a longer conversation.
It’s also okay to politely ask how many sets someone has left or if you can jump in between their sets, says Forzaglia. “Most experienced gym-goers appreciate respectful communication,” he says. “I’d much rather someone ask than stand around waiting or skip an exercise because they felt awkward speaking up.”
Do rest between sets
You shouldn’t zone out on your phone for long stretches, but taking a minute or two to rest on or near equipment between sets is normal and expected. “Rest is part of strength training and HIIT protocols, and most people get that,” says Katz. “You don’t need to rush through your workout to fit in or keep your heart rate up unless that’s the goal of the session.”
Do use whatever equipment you need
No one has more right to equipment than anyone else, regardless of experience or ability. “You’re just as deserving of the squat rack even if you’re only squatting the bar,” says Girard. Be a good neighbor and share space and equipment, but don’t hold yourself back because you think you’re not advanced enough.
Do record yourself if you want to
Recording your workout isn’t rude by itself, says Diaz-Herrera. “A lot of people use videos to check their form, track progress, or create content,” she says. The key is to avoid intentionally filming others. If you think you might be in someone’s video and don’t want to be, it’s totally fine to ask if you’re in the frame and if they can move the camera or crop you out. “That’s not being difficult or making a big deal,” she says. “It’s just communicating and respecting each other’s space.”
Do change gyms if you need to
If you don’t feel comfortable at a particular gym or class, find another one. “Not every space is the right fit, and that’s okay,” says Katz. “A welcoming environment can make all the difference, so give yourself a chance to try another gym, class, or community until you find one where you feel supported.” And if the gym isn’t for you at all, that’s fine too. “You don’t need to go to the gym to make fitness part of your life,” says Girard. “The gym is just a place with equipment, and it’s totally optional.”
Frequently Asked Questions
Here is a list of FAQs based on the topic of gym etiquette heavy lifting and hygiene written in a natural helpful tone
General Gym Etiquette Heavy Lifting
1 Is it okay to grunt loudly when lifting heavy weights
Answer A little noise is natural when youre pushing your limits However loud grunting that sounds like youre yelling across the room is usually frowned upon The rule of thumb is to keep it at a level that doesnt draw attention away from others or make them uncomfortable
2 Im new to lifting How do I know if a weight is too heavy for me
Answer A weight is too heavy if your form breaks down you cant control the movement or you have to jerk or swing the weight to get it up You should be able to complete your reps with a steady controlled motion If youre shaking uncontrollably drop the weight down a notch
3 Whats the proper way to rerack weights and why does it matter
Answer Always put your weights back on the correct racks or pegs organized by size Dont leave dumbbells on the floor or plates on the bar It matters because it keeps the gym safe and respectful for the next person who doesnt want to hunt for the right weight
4 Is it rude to ask someone how many sets they have left
Answer Not at all Its standard gym etiquette A simple Hey how many sets do you have left is perfectly fine Just be prepared to wait if they say two or ask if you can work in
5 What does working in mean and how do I do it
Answer Working in means sharing a machine or rack with another person You take turns doing your sets while the other person rests To do it just ask Mind if I work in with you Youll need to adjust the weight between sets so its best for people using similar weights
Sweat Hygiene and the Bench Press
6 I sweat a lot when I work out What should I do about the bench
