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We’ve all seen that guy at the gym. You know the one—hogging the squat rack for an hour just to curl, dropping weights like he’s performing for the WWE, and leaving a pool of sweat behind as if he’s marking his territory. It’s annoying, it’s inconsiderate, and if you don’t want to be him, then listen up.
Gym etiquette isn’t just about being polite; it’s about creating an environment where everyone can get their work done. If you’re the guy that no one wants to share the gym with, you’re probably slowing down your own progress, too. So let’s go over some unwritten (and written) rules to make sure you’re respected in the gym, not avoided.
Here’s how to avoid being “that guy” and make sure you’re a gym regular everyone actually enjoys lifting alongside.
1 Wipe Down Your Equipment (Don’t Marinate in Your Sweat)
Look, we get it. You’re working hard, and sweating is part of the process. But no one—and I mean no one—wants to roll up to a bench or machine and sit in a puddle of your sweat. That’s just gross.
The Fix: Bring a towel. Wipe down the equipment after you use it—especially benches, machines, and cardio equipment. Most gyms provide paper towels or disinfectant spray, so it’s really not that hard. Just take 10 seconds and clean up after yourself.
Why it matters: This is basic hygiene. A clean gym is a happy gym, and no one wants to risk sitting in someone else’s funk. Plus, leaving your sweat behind is just bad manners.
Don’t Hog the Equipment (Share the Gains)
Picture this: you’ve finally worked up the courage to hit the squat rack, and someone’s using it—for curls. Or even worse, someone’s camped out in the rack for what seems like forever, scrolling through Instagram between sets. If you’re monopolizing equipment, people are going to notice… and not in a good way.
The Fix: Be mindful of how long you’re on a machine, bench, or rack. If you’re doing supersets or need to rest between sets, let others work in (share the equipment). If the gym is packed and you know someone’s waiting, try to keep your rest times reasonable—no one’s here to watch you play with your phone.
Why it matters: The gym is a shared space, and everyone’s trying to get their workout done. Being considerate and letting others work in keeps things moving smoothly, and it builds goodwill among your fellow lifters.
3 Re-Rack Your Weights (Seriously, Don’t Be Lazy)
This one should go without saying, but we all know someone who somehow always “forgets” to re-rack their weights. Look, putting your dumbbells back where they belong isn’t optional—it’s mandatory.
The Fix: After you’re done with a barbell, dumbbell, or weight plate, return it to its rightful home. Don’t leave heavy weights scattered around like you’re laying traps for someone’s ankles. This goes for plates on machines too—no one should have to clean up your 45s when they’re just trying to warm up.
Why it matters: It’s about respect for the gym and your fellow lifters. Not only is it courteous, but leaving weights all over the place creates a cluttered, unsafe environment. It’s your job to clean up after yourself. Period.
4 Don’t Be the Loud Grunter (Unless You’re Lifting a Car)
We all get a little vocal when pushing through a tough set, but there’s a fine line between a few controlled grunts and sounding like you’re auditioning for a dramatic opera. Excessive, obnoxious grunting isn’t motivating anyone—it’s just distracting.
The Fix: Keep the noise level under control. If you’re hitting a PR or pushing through a brutal final rep, a little sound is fine. But if you’re screaming through every set like you’re lifting a truck, it’s time to dial it back.
Why it matters: Everyone else in the gym is trying to focus on their own workout. Loud, unnecessary grunting draws attention, and not in a good way. It’s a gym, not a stage—save the drama for the big lifts only.
5 Don’t Be a Machine Hog (Keep the Supersets Reasonable)
Supersets are great. They’re efficient and can really burn out a muscle group. But you’re not the only one trying to use the equipment. If you’re hogging multiple machines for your superset while the gym’s crowded, that’s a problem.
The Fix: When the gym is busy, keep your supersets to one piece of equipment at a time. If you must use multiple machines, do so when the gym is quieter, or be willing to adjust if someone else needs the equipment.
Why it matters: Other people are trying to get their workout in, too. Taking up several machines during peak hours is inconsiderate and holds everyone up. If someone’s waiting, let them work in or modify your superset.
6 Don’t Give Unsolicited Advice (No One Asked You, Bro)
You’ve learned a lot about lifting, and that’s awesome. But unless someone asks you for help, don’t offer your expert advice. People don’t come to the gym to get lectured about their form, especially not by random strangers.
The Fix: Focus on your own workout. If someone is doing something blatantly dangerous, it’s okay to offer a quick tip or ask if they need help, but do it politely and only if necessary. Otherwise, just let people do their thing.
Why it matters: No one likes a know-it-all. People are there to train, not be corrected by someone who’s not their coach. Keep the advice to yourself unless someone genuinely asks for it.
7 Don’t Camp on the Phone (It’s a Gym, Not a Lounge)
You see it all the time—someone sitting on a bench, scrolling through their phone for what feels like eternity. They’re not lifting, just hanging out and hogging equipment. You might as well set up a tent and start charging rent.
The Fix: Limit phone use to when you’re actually tracking your workouts, changing music, or checking a quick message. If you need to respond to emails or text your buddy, step off the machine or bench and let someone else use it.
Why it matters: You’re here to lift, not check Instagram. Hogging equipment while you’re distracted by your phone is frustrating for everyone waiting. Keep your phone time short and sweet, or better yet, put it away entirely.
8 Give People Space (Don’t Hover Like a Helicopter)
Everyone needs a little room to breathe when they’re lifting. Nothing’s more annoying than someone standing way too close, waiting for you to finish or just hovering awkwardly nearby. Don’t be that guy.
The Fix: If you’re waiting for a piece of equipment, give the person using it some space. Stand back, do another exercise, or just chill until they’re done. Don’t rush them by getting in their bubble.
Why it matters: Personal space matters, especially when someone’s in the middle of a set. Hovering just makes things uncomfortable for everyone. Give people the breathing room they need to finish their workout in peace.
9 Dress for the Gym (Not the Beach or a Fashion Show)
Sure, the gym can be a great place to show off the progress you’ve made, but let’s keep things practical. Gym attire should be functional—not a distraction.
The Fix: Wear clothing that’s comfortable, practical, and appropriate for working out. This means no flip-flops (seriously, it’s dangerous) or jeans (why, though?). Stick to gym shoes and athletic wear.
Why it matters: Wearing proper attire ensures you’re safe while working out and helps you move freely. Plus, no one wants to see you struggling with your skinny jeans mid-squat.
10 Be Friendly (But Don’t Distract People Mid-Set)
It’s great to be friendly and say “hey” to the regulars, but there’s a time and place. Mid-set is not the time to start a conversation. If someone’s got their headphones in and they’re in the zone, let them be.
The Fix: Be social, but wait until someone’s done with their set to start chatting. Don’t interrupt focus time—save the conversation for when they’re resting.
Why it matters: Gym time is focus time for most people, and they’re not there for a social hour. Respect their workout space and time by keeping convos to appropriate moments.
11 The Bottom Line
Gym etiquette is all about being respectful, considerate, and aware of your surroundings. By following these simple rules, you won’t just avoid being “that guy,” you’ll help create a better environment for yourself and everyone else at the gym.
So, the next time you walk in to lift, remember: be clean, be considerate, and most importantly—be awesome. Now get back out there and crush it, without driving everyone crazy in the process!
We want to hear from you! What’s your biggest gym pet peeve or your funniest “that guy” story? Drop it in the comments below and join the conversation. For more no-nonsense fitness tips, subscribe to our newsletter and never miss a post
