Gym Etiquette for Beginners: First Week Dos and Don'ts
Walking into the gym for the first time can feel intimidating, especially when it looks like everyone already knows the rules.
Gym etiquette is simply the basic gym rules that help people train safely, share equipment, and respect each other’s space. Once you know the basics, you will feel more confident and avoid the most common awkward moments.
If you are brand new to training, this guide can help too: Beginner’s guide to fitness: everything you need to know
Below are beginner-friendly dos and don'ts for your first week at the gym.
- Wipe benches and machines after use
- Re rack plates and return dumbbells
- Keep your phone use short while on equipment
- Share equipment when it is busy
- Use racks and platforms for barbell lifts
- Give people space and avoid blocking mirrors
- Ask staff if you are unsure about a machine
- Start lighter than you think and focus on control
- Keep conversations short in crowded areas
- Be respectful, everyone started somewhere
On your first visit, take two minutes to understand where things are: cardio, free weights, racks, machines, stretching area, wipes, and water fountain.
If you are still choosing a gym, this can help: 6 tips to find the ideal gym
If the gym is packed, pick a simple plan so you are not wandering around and accidentally getting in the way.
If you want a structured routine to follow in your first week, start here: Beginner workout routine guide
Do clean up after yourself
Wipe down anything you left sweat on, especially benches, seats, pads, handles, and mats.
Then put your equipment back where you found it. A tidy gym is a safer gym.
Re rack your plates and return dumbbells to their correct spot.
It takes 20 seconds for you and saves everyone five minutes of scavenger hunting.
Rest is part of training, but if someone is hovering, don't hesitate to let them work in.
What to say:
- “Feel free to work in if you like.”
- “I’m resting, but you can jump in between my sets.”
If you are not sure how long to rest between sets, this can help: Why rest is important
Sharing equipment is normal. Most people are fine with it if you ask politely.
What to say:
- “Mind if I work in?”
- “How many sets do you have left?”
- "Can I jump in between your sets?"
Squat racks and platforms are for barbell lifts like squats, bench press, overhead press, and deadlifts.
If you are doing curls, lateral raises, or light movements, do them away from racks so others can use that space.
This is a beginner tip and good etiquette.
If you load too heavy and lose control, you risk injury, and you put others at risk too. Start light, focus on form, and add weight gradually.
If you want a simple safety guide, this is helpful: Strength training injury prevention
If you want to avoid the most common beginner mistakes, read this: Common workout mistakes
Here’s a plan for women that will help you stay focused and consistent:
Here’s a plan for men that will help you stay focused and consistent:
If you do not know how to adjust a machine or set up a cable, ask staff.
It is faster than guessing, and it keeps you from breaking the flow of someone else’s set.
Don’t camp on equipment while scrolling
Using your phone is fine. Holding a machine while texting is not, especially during busy hours.
If you are resting, time your break and be ready to let someone work in.
Give people room to move.
Avoid standing directly in front of someone mid set, especially when they are using the mirror to check form.
Most people are fine with sharing equipment, but always ask first.
If someone is using equipment, don’t assume you can jump in between their sets.
If you see a water bottle, towel, or bag on a bench or machine, it usually means someone is using it.
Wait until they are back before you use that equipment.
It’s weird to leave your towel for 2 minutes on a bench to go to the washroom, then come back and find someone else unloading your barbell.
But of course if you see that towel sitting there for 10 minutes, it is probably fair game.
Along with the above, be mindful of where you place your belongings.
Avoid leaving bags, water bottles, or clothes on benches, machines, or racks you are not using.
It blocks others from using that equipment and can be a tripping hazard.
If you want a simple checklist of what to bring, this helps: Packing for the gym: 10 must-haves in your gym bag
It’s fine to leave your towel on a bench or machine if you are going to get water or take a quick break.
But don’t do it if you’re about to get coffee with your friend or go to the locker room for 15 minutes.
If you use a barbell, unload it when you are done and return plates to the correct pegs.
If you used collars, put them back too.
Avoid interrupting someone while they are lifting.
If you need to ask a question, wait until they finish their set and step away from the equipment.
If your gym allows filming, keep your camera angle tight and avoid capturing other members.
But don’t get triggered if someone walks into your shot, it happens.
Even if you mean well, most people do not want coaching from strangers.
If someone asks for help, great. If not, focus on your own workout.
- Keep your stuff in a locker, not spread across benches
- Wipe up water if you drip around sinks or showers
- Do not blast music or take speaker calls
- Keep it quick during peak hours
- Some people might not be as comfortable being naked around others, be respectful
Gym etiquette basics
Your first week is about building confidence, learning the space, and showing basic respect for others.
Follow these beginner gym rules and etiquette tips, and you will fit in fast, train safely, and enjoy the gym a lot more.