I’m a Personal Trainer and These Are the 10 Unwritten Rules of Gym Etiquette

I remember the first time I stepped foot into a gym. It was pretty much exactly what I thought it would be; bright lights, big pieces of equipment, and lots of sweaty gym goers avoiding eye contact with one another. Truthfully, I was intimidated (because gymtimidation is real). I didn't know what the protocol was, where to start, what to do, or how to behave.

Despite now finding the gym a second home and making a career learning everything about the fitness industry, I still remember that feeling. And since then, nothing much has changed. The gym remains one of the most confusing, sometimes scary, environments there is.

According to a recent study by Hunkemoller, over a quarter of women feel anxious in a gym environment. Another study by PureGym found that 30 percent of millennials said they'd rather give up their phone for a day than go to the gym alone, and one in four people would rather have an injection.

It will come as no surprise that January is the busiest time of the year for gym owners and personal trainers, as people pledge to get fitter at the start of the year. According to IHRSA figures, 12 percent of all sign-ups happen in the New Year – proportionally more than any other month of the year. But knowing how to navigate a gym floor that is seemingly full of seasoned pros might fill you with anxiety. Even regular fitness fans might need a refresher on proper gym etiquette.

To help bring some order to your gym sessions and boost your confidence as you embark on your fitness journey, here are my top 10 unofficial rules of the gym.

Be Considerate

Gyms can be scary, overwhelming, and lonely, especially for newbies. Have patience, smile at others, and even try to offer help if you think someone might need it rather than moaning about how busy the gym floor is. This also means that if you spot someone using the equipment you desperately want to to use wrongly, try to be compassionate. Remember, everyone is in the gym to improve their fitness goals and feel mentally stronger.

Put Gym Equipment Back Where It Belongs

It might sound simple, but this is possibly the biggest gym rule there is, and the one that will annoy people the most if it is not kept to. Us PT's call gym goers who leave equipment out "Hansel and Gretels" after the fairytale, because they leave a trail of equipment behind them as they make their way around
the gym.

Simply, if you use something, put it back. Use a dumbbell? Put it back in the right position on the rack. Load up a barbell? Take the weights back off before you leave the squat rack. Using a mat? Pop it back where you found it. It comes down to being considerate to those around you and ensuring everyone other gym goer has a seamless experience.

Don't Hog Gym Equipment

When the gym is busy, it's not as simple as turning up and using what you want until your hearts content. Instead, bear in mind the mantra share, share, and share some more. This means making sure when you are on equipment, you are actually using it.

For example, with weights, there will be time you are taking a rest in between your sets. Let someone else jump on for their sets during this time for perfect gym etiquette. Spend too long scrolling on your phone, chatting to your gym buddy, or daydreaming about the workout being over and you'll soon be getting annoyed stares from those waiting patiently to use your dumbbells.

If you're there to squat, squat. If not, then pop the weights back and let someone else get theirs done.

Wipe Gym Equipment After Use

You might think this is a Covid-related gym rule, but no, long before the days of the pandemic, regular gym goers knew the importance of wiping down equipment after they have panted and sweated all over it. Once you've smashed that run on the treadmill, instead of running off to the shower, grab a paper towel and give it a wipe down.

The same applies for anything else you use because, quite simply, no one wants to waddle through your perspiration puddle as they prepare to perform a burpee.

Respect Personal Space

You might think that the gym isn't somewhere you'll be coming into seriously close contact with other human beings, but when it gets busy and people are in the zone, it can be easy for two semi-naked, sweaty bodies to collide.

Always try to be aware of where other gym goers are, even though most of your focus is on the fact that you really don't want to do another burpee. Leave enough space that, if you spread your arms wide to the side, you wouldn't collide.

Not only is it socially uncomfortable to exercise in close proximity to a stranger, but it can also be dangerous. With weights flying about the place, it doesn't take much for a kettle bell swing to end up as a black eye.

Use Headphones in the Gym

A good playlist can be the difference between a successful and unsuccessful gym session, but remember that others might not be up for hearing your Taylor Swift blaring out. Use headphones, keep the volume to a respectable level, and others around you will appreciate it.

Keep Personal

Yes, exercise is tough. The gym is likely full of panting, music, and motivational sessions as people physically exert themselves, which is totally normal. But extremely loud grunting and groaning has limits. No-one expects silence, but try to control your volume so as not to intimidate others. Be mindful of those working out around you and keep aggressive shouts to a minimum if you can.

Reserve a Space Appropriately

This is one of the tougher ones to navigate. Instead of hovering a few inches away from the person who's currently using the squat rack, you have two options. Find a piece of equipment nearby so you can use the equipment when they have finished. Or, politely ask them if they have many sets left. It is not uncommon for gym goers to switch in and out, so one use the weights while the other rests and vice versa.

Don't Be Late to Gym Classes

If you sign yourself up to a busy gym class, try to be on time. It can be disruptive to everyone else in the class if you turn up late. The instructor may have to begin again or you could find yourself having to squeeze into little space between others. And you might miss the warm up which is vital for avoiding injuries so will need to spend time factoring in your own. Be respectful and keep to time.

Take These Rules to the Changing Rooms

When the gym is busy, so too are the changing rooms. Remember not to spend longer than you need to in the shower when there is a queue. Don't spread out your stuff too widely in front of the mirrors and try not to take loud phone calls while others are trying to get changed. Ultimately, gym etiquette is not too far away from general life mantras. Be considerate and mindful of others, it will make for an all-round nicer exeperience.