Gym Etiquette for Beginners: The Unwritten Rules

0 to Elite course · Lesson 8 of 100 · Level 0: Start Here

Every gym has rules on the wall and a few unwritten ones that regulars just know. Learn them now and you will walk in feeling like you belong. Most of it comes down to two ideas: be safe and be considerate.

Put your weights back and wipe down

This is the number one rule. When you finish with dumbbells, plates or a bar, put them back where they came from. Strip the plates off a barbell or leg press when you are done. Leaving 100kg on a machine is not only rude, it can be dangerous for the next person who has to unload it.

Return dumbbells to the right spot on the rack, in number order. It keeps the area safe and saves everyone time.

Wipe down and use a towel

Gyms provide spray and paper or wipes. After using a bench, mat or machine, give the parts you touched or sweated on a quick wipe. Many gyms also ask you to put a towel down on benches. It takes ten seconds and everyone appreciates it.

Sharing equipment

Busy gyms mean sharing. A few habits make it easy:

• Ask if someone is using it. A quick “are you using this?” is normal. If they are, ask how many sets they have left.
• Work in. If someone is resting between sets on a machine, it is fine to ask “mind if I work in?” You alternate sets and adjust the weight or seat each time.
• Don’t hog it. At peak times, avoid tying up several pieces of kit at once, and don’t rest on a machine while scrolling your phone.
• The squat rack is for squatting and pressing. If you are doing curls, use dumbbells or a spare bar elsewhere if the gym is busy.

Personal space and safety

Give people room. Do not walk right in front of someone mid-lift, especially between them and the mirror they are using to check their form. Leave a clear space around anyone lifting a bar, because if they lose balance they need room to step away or drop it.

Keep your bag in a locker or out of walkways. Bags left by benches are easy to trip over.

Control your weights. You should be able to lower everything you lift. Dropping dumbbells at the end of a set damages kit and is usually against the rules. The exception is platforms set up for deadlifts or Olympic lifting, but follow your gym’s rules there.

How to deal with people

• Headphones usually mean “busy”. If you need to ask something, a small wave is better than tapping someone mid-set. Wait until they finish.
• Don’t give unasked-for advice. Even if you spot something you think is wrong, leave it to the staff.
• Filming: filming your own lifts to check your technique is useful and common. Never film other people without permission.
• Asking for a spot. If you need someone to stand behind you for a heavy bench press, ask staff or a regular politely and explain what you need. As a beginner, though, choose weights you can lift safely alone.

Most regulars are friendly and remember being new themselves. If you are anxious about all this, our guide on overcoming gym anxiety has practical help.

The exception: private studios

In a private 1-to-1 studio there is no queue for kit and nobody to share with, so many of these rules do not apply. That can be a calm way to learn the basics before moving to a busy commercial gym. If you would like to know what that looks like, read what to expect at your first personal training session.

Coach’s tip: the gym will feel busy and confusing at first, then normal within a few weeks. Go at quieter times, such as mid-morning or later evening, while you are learning. Lesson 10 plans your first week day by day.

Your action steps

1. Read your gym’s posted rules, or ask staff for them, and note anything specific such as towel or chalk rules.
2. Practise the phrase “mind if I work in?” so it feels natural to say.
3. On your next visit, find where each type of kit lives so you know where to return it.
4. Ask a member of staff when the gym is quietest and plan your first sessions for then.

Frequently asked questions

What are the basic rules of gym etiquette?

Put your weights back, wipe down equipment after use, share kit by asking or working in, give people space while they lift, and control your weights rather than dropping them.

Is it rude to ask to work in at the gym?

No. Asking ‘mind if I work in?’ while someone rests between sets is normal and accepted in most gyms. You simply take turns.

Can I film myself at the gym?

Usually yes, for checking your own technique, but check your gym’s rules and never film other people without their permission.

Keep going

Previous: Lesson 7: What to Wear to the Gym and What to Bring

Next: Lesson 9: How to Measure Fitness Progress From Your Starting Point

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Want Artem to coach you through it? SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from 106 Google reviews. Book a free consultation or WhatsApp Artem on 07301 512215.