Learn Proper Gym Etiquette with These 18 Unwritten Rules

Gym etiquette, like any other set of unwritten codes of conduct, is the unheralded backbone of the entire gym experience. It keeps us safe and helps to create an atmosphere of mutual respect and constructive productivity.

At this point, you might be asking:

“As long as I’m not hogging the equipment or being obnoxious, I’m good right?”

While this is true (there’s a lot more to it), the number of veteran gym-goers breaking unsaid gym rules continues to baffle me.

Despite your training level, slamming, dropping weights, or screaming during a lift is always a no-no. If you’re guilty of any of these but tend to forget them, this article will act as a gentle reminder. And for those who are new to the gym, these tips will help you get a head start.

Let’s go over the top 18 unwritten rules of gym etiquette so that you can maximise your gym visits and make them enjoyable for yourself and others.

1. General gym etiquette
2. Gym etiquette in the weight lifting area
3. Gym etiquette while performing circuit training

General Gym Etiquette that Apply to All Gyms

1) Before you start, read the rule book

Most gyms have rules and regulations posted on the walls, online or in the handouts given to members. Unfortunately, many don’t pay attention and assume they already know the rules.

Here’s the thing, not all gyms are entirely alike. Some love the energetic atmosphere of clanging weights clanging while others hate it. If you’re not sure, ask a staff member to clarify and make sure you follow them. 

Below is an example of a few gym rules you may or may not have in your gym:

No chalk: Some gyms love seeing chalk flying around during people’s intense workouts, while others don’t. While chalk is often necessary, it can also be a mess and pain to clean up. 

No dropping weights: This is a big deal for many people and is especially prevalent among the deadlift and squat rack areas. In fact, some gyms prohibit deadlifting altogether.

Grunting: Remember those Planet Fitness commercials? Some gyms frown upon heavy grunting, while others don’t mind.

While some rules are a little silly – Planet Fitness, I’m looking at you – it’s still their gym, and they can enforce whatever they want. You must always follow house rules, even if you disagree.

2) Wipe down your equipment

Wiping down your equipment is among the most common gym etiquette rules. Unfortunately, it’s also the most commonly broken rule. And during peak hours, you’ll typically see sweat pools left behind on equipment – yuck. 

If a piece of equipment is soaked, quickly wipe it down and let the next person start their set. All you need is a towel and a disinfecting spray or wipes, which should be provided by your gym. And if you forget, don’t worry – many gyms offer paper towels and cleaning fluids to ensure the equipment is sanitised.

3) Don't smell like a skunk

We all have our unique body odours that can be amplified when we hit the gym. Sweat and body odour are a part of life, and there’s no shame.

However, practising good hygiene i.e applying deodorant or showering regularly can minimise this odour in the gym. We all share the space and train our butts off, so the last thing we need is to feel nauseated from someone else’s stench. 

A quick rule of thumb is to change t-shirts every workout and shorts every two workouts at most. If unsure, change everything after each session.

4) Don't hog gym equipment

We get it – you want to lift as heavy and grow, which requires sufficient rest periods. But do not overdo it and hog equipment.

If someone is waiting to use the same equipment, sitting and resting too long between sets is considered bad manners. And if you need the machine for an extended period, be open to others working with you.

5) Put your dumbbells, barbells, and weight plates back

This one is a no-brainer, but it still needs to be said. Put your weights and equipment away after you’ve used them!

I know it can be a workout to lug those heavy weights back to their proper homes – the leg press is a real pain. But nobody likes to clean up after other people; more importantly, not everyone can. Newbies or older people may not have the strength to put back a 45lbs plate. 

Be a credit to your gym and help make it look clean. It’s worth the extra effort.

6) Respect Others

This isn’t a gym rule per se, but it’s important to remember the gym is not just a place to work out.

It’s also a community of people who share the same passion. For some, it’s even a haven where they can escape the real world and enjoy the solace of their own thoughts. Simply put, it’s slightly different for everyone. 

So, please respect each other’s boundaries and be aware that everyone has goals and motivations for being at the gym.

Here are a few scenarios that could be considered rude in the gym:

• Staring at someone while they’re training (we know it’s tempting to stare at the gorgeous guy/girl doing pull ups, but it’s better to be aware than sorry!)
• Talking too loud right next to someone
• Telling someone to spot you without asking
• Giving unsolicited advice – helping someone is nice but don’t forget that it’s their own journey, so be respectful.

7) Avoid excessive cell phone use and talking too loudly

Cell phones are fantastic. You can track workouts, listen to your favourite music and even take progress pictures. 

Just don’t mindlessly scroll through social media on a machine for too long.

Also, if you must answer your phone whilst on a machine, try to keep it brief and speak normally. Shouting and carrying on long conversations are not acceptable. If you do need a long chat, just don’t occupy the equipment.

The same goes for chatting with a friend – it’s okay to have a conversation and sit on the machine. But while gyms are naturally social places, the main priority is to exercise and get results.

8) Wear proper gym attire

Sure, it’s not a dinner party where you must dress up, but if you’re going to wear your favourite ‘Borat’ inspired man bikini, forget about it!

And ladies, if you choose to show off your body, that’s fine. You’ve worked your butt off, and you should be proud of it. However, just realise that you’ll get more attention than usual. Whether it’s right for people to look too long is another debate, but that’s the reality.

Here are a few no-nos when it comes to gym attire:

Train in your bare feet: I know Arnold Swarzenegger did it in his heyday, but footprints and the smell of cheese is not everyone’s cup of tea.

Denim: I actually did this when I was 16 – never again! It restricts movement and just isn’t suited for training.

Short shorts: This applies to both men and women. For men, you may expose your flapping bits (unintentionally i hope!), and for women, you may feel a little too exposed.

Vests that show the nipple: This is controversial. While some people don’t mind, others don’t like someone’s nipples poking through their clothes. 

Ratty clothes: You’re not there to make a fashion statement, but try not to dress in too ratty clothes. If your t-shirt has holes, or your sweatpants have seen better days, get a new set of clothes!

9) Avoid eating or spilling water on the floor

Need to drink a protein drink or eat a protein bar – fine. Eating a sandwich, chips, and meal – not so much. 

It’s okay to take a few breaks in-between sets, but don’t sit on the floor and make your meal. It’s unhygienic and leaves behind crumbs and spills that someone else might accidentally step on.

The same goes for water. There’s nothing wrong with carrying around massive milk jugs to drink water, but try not to spill it on the floor.

Weightlifting Area (Dumbbells, Barbells, Power Rack etc)

Gym etiquette in your gym’s weightlifting area is perhaps more critical than anywhere else. With people lifting heavy weights, injuries are just a stone’s throw away. This is why obeying the proper safety protocols as well as gym etiquette is a must.

Here are some rules to follow when using the weightlifting area:

10) Don’t curl in the Squat Rack

Curling in the squat rack is so notorious that it’s become a meme. But what’s the big deal?

While not groundbreaking, people built the squat rack with one purpose: Squatting. So, if you’re looking to do some curls, look elsewhere. After all, you can perform barbell curls anywhere else in the gym.

Furthermore, most gyms will have dedicated curl bars for this exact exercise. If you find yourself grabbing the nearest barbell for curls, quickly check if your gym has a curl bar and use that instead. If you have no choice but to use a barbell, don’t perform the exercise in the squat rack!

11) Be mindful of the dumbbell area

Unfortunately, this just happens all too often, and nobody ever gets called out on it. This is when people pick up a pair of dumbbells and do their working set inches from the dumbbell rack. When someone is performing a movement that takes a lot of space i.e, lateral raises or bent over rows – it can be almost impossible for someone to access the dumbbells they need.

So, please remember: Once you pick up your dumbbells, move away from the rack, first, then perform your sets. You can come back afterwards to put them away.

12) Working in with someone

We’ve already mentioned this point, but within the confines of the weight room, working in between someone’s set is a little different.

Normally, asking to alternate sets on a machine is fine – you simply pull out the pin and adjust the weight, do your set, and be done. However, if someone is squatting 600 lbs and you only intend to squat 135 lbs, just wait until they’re done. Otherwise you’ll have to unload nearly 500 lbs of weight to perform your set – not practical is it?

It’s totally fine to ask if you can work in with someone, but check the exercise, weight and number of sets first. If the gap is too big, keeping your distance is better!

13) Don’t be an obstruction

During peak hours, it can get crowded in the free weight area. However, giving enough space to your fellow gym members is still a must. 

Don’t stand in front of someone as they’re performing their set, and don’t walk in front of them when they’re about to put their weights away.

For example, if someone is performing deadlifts, create enough space behind and in front of them to exercise safely. The last thing they need is to worry about someone else getting in the way.

It’s always better to be considerate, so remember to leave enough space around you and your fellow gym members.

14) Don't be a distraction

If you’ve ever done a heavy, intense set at the gym, you know it takes a little time to prepare for it mentally. Some people listen to music to get in the zone, while others take a few deep breaths and focus.

Either way, always give people their space. Don’t approach someone asking how many sets they have or tell them how impressive their max is. While it’s okay to strike up a conversation, wait until after the set to do so. It’s easy to lose focus and forget the task when distracted.

15) Protect your gym's equipment

I’m sure you’ve seen it in youtube videos or even in the gym – someone unnecessarily overloading the barbell until it bends. Unless you are a competing strength athlete or bodybuilder that requires you to use enormous amounts of weight, there’s no need for this.

Not only is it dangerous for yourself and your fellow gym members, but it also damages the equipment. Remember, a bent barbell isn’t just unsightly – it’s also unsafe to use because it’s likely to roll out of your hands.

A popular exercise that typically bends bars rack pulls above the knee. Its short range of motion means you can use a lot of weight, but it’s also the quickest way to bend the bar. If you do need to do this exercise, opt for less weight, higher reps and use the strict form.

16) Don't look down on beginners

One of the most critical points – don’t judge people at the gym.

Seeing someone do quarter reps with excessive weight or sloppily perform exercises can be a little annoying or even humorous, but remember that everyone was a beginner at some point. Instead of laughing, opt to teach them the right way instead. 

Just don’t act like a ‘know it all’ and be obnoxious. It’s not helpful and won’t make them want to continue coming back.

Circuit training (Performing Multiple Exercises)

Circuit training involves performing multiple exercises in succession with minimal rest. Although a great way to get an intense workout, it takes some work to do in a busy gym.

17) Use gym equipment that's nearby

Have you ever begun to use a machine or piece of equipment only to find somebody at the gym’s opposite is occupying it? While, technically, it’s not their fault, it helps to use the nearby equipment. This way, you won’t need to trek across the gym just to perform a different exercise. More importantly, it spares people from discovering an empty machine is actually taken.

18) Ditch the circuit training during peak hours

Yes, there are times when it’s just too busy to do circuit training. If you’re using four different bars, the bench, and the pullup station, chances are you’re holding up others.

Remember, while your workout is important, so is everyone else’s. Therefore, it’s best to stick to one or two exercises during peak hours. Please don’t take several pairs of dumbbells and hog the bench and squat rack – it won’t make you any friends.

Ending Thoughts on Gym Etiquette

While these rules exist, it takes a little time to get used to them. Don’t worry, though – after a few gym sessions, you’ll get the hang of things, and it’ll become second nature.

Just remember to follow them – no one likes a gym-goer who takes up too much time, overloads the barbell, and acts like they own the place!