14 Signs That Someone Is Experienced at the Gym

Certified personal trainer Monica Morris shares universal etiquette that can indicate a person has gym experience

Co-authored by Monica Morris and Elaine Heredia, BA

Last Updated: January 26, 2026 Fact Checked

Did you know that tossing your phone on the mat in the gym makes you an expert gym junkie? At least, that's what the latest TikTok trend about how to tell if someone is experienced at the gym is saying! Many of the most popular signs of an experienced gym user are similarly silly, but others are completely serious. Keep reading to discover 14 legit and humorous ways to tell that someone at the gym is no newbie, but a seasoned weight trainer, with insights from certified personal trainers and etiquette consultants.

Top 5 Signs Someone Is Experienced at the Gym

Certified personal trainer Monica Morris says you can tell a person’s experience by paying attention to their gym etiquette and how they interact with other gym-goers. Here are some of the biggest tells:

They maintain slow, steady control over their weights.
They move from exercise to exercise with purpose.
They clean up after themselves.
They stick to proper weightlifting forms.
They avoid ego lifting.

1

They maintain control over their weights.

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Someone who's going to the gym and lifting weights for the first time may try to speed through some of their workouts. They think going fast will improve their strength or show how strong they are. But someone with experience knows that lifting too much, too fast, can cause you to wobble through some of your lifts and nearly drop the weight when finishing a rep. Take a cue from the tortoise, and remember that slow and steady wins the race—and makes gains!

Meet the wikiHow Experts

Monica Morris is an ACE-certified personal trainer based in the San Francisco Bay Area. She has over 15 years of fitness training experience.

Danny Gordon is a certified personal trainer with over 20 years of physical training and teaching experience. His studio, The Body Studio for Fitness, focuses on semi-private personal training.

Jamila Musayeva is an international etiquette consultant, as well as an author and a YouTube educator. She is dedicated to promoting elegance, cultural awareness, and fine living.

2

They move from exercise to exercise with purpose.

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An experienced gym user has a plan. Someone new to weightlifting may wander slowly around the gym, trying to decide what machine or station to use. They do this because they haven't worked out long enough to develop an exercise plan, so they genuinely don't know what to do next. But when you see someone move purposefully from machine to machine and exercise to exercise, you know they're no stranger to the game.
- According to Morris, “Proper gym etiquette is respected and expected in all of the places I have been to whether they are considered ‘hole in the wall’ gyms or state of the art (bougie) gyms.”^{[1]
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  Monica Morris
  Certified Personal Trainer
  
  Expert Interview}
- Morris says she’s picked up on certain universal etiquette after visiting many different gyms. For example, “If you nod your head at a certain attachment after making eye contact with another gym-goer, they will either shake their head up or down, universally meaning they’re about to use it or it’s all yours.”^{[2]
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  Monica Morris
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  Expert Interview}
- “When someone’s on a piece of equipment, if you walk up and ask how many sets they have left, they should reply with a number, generally under three,” she continues. “But, if they just got started, they also might add ‘you can work in with me if you’d like.’”^{[3]
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  Monica Morris
  Certified Personal Trainer
  
  Expert Interview}

3

They clean up after themselves.

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People new to working out in a gym may not know the cleaning protocols. When you work out in a public gym, etiquette consultant Jamila Musayeve emphasizes that it's important to clean up after yourself.^{[4]
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Jamila Musayeva
Etiquette Consultant

Expert Interview} Someone who doesn't clean their sweat off a piece of gym equipment when they're done with it may be too inexperienced to know they're supposed to do that. But a person who's been working out in gyms for a long time will wipe off anything they use with a towel and cleaning solution automatically. They don't even have to think about it!
- According to Musayeva, "The equipment that you're working out on should be in the same condition in which you found it before you used it."^{[5]
  X
  Expert Source
  
  Jamila Musayeva
  Etiquette Consultant
  
  Expert Interview} Do your part to sanitize the gym and be polite to your fellow gym users.

4

They stick to proper weightlifting forms.

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Maintaining proper form while weightlifting is a telltale sign that someone at the gym knows what they're doing. Not only does it tell you that they've had lots of practice, but it tells you they know the value of sticking to proper weightlifting forms. Holding your body in the correct stance helps prevent injuries, says certified personal trainer Danny Gordon, and maximizes your workout.^{[6]
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Danny Gordon
Certified Personal Trainer

Expert Interview}

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Danny Gordon
Certified Personal Trainer
Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

Danny Gordon
Certified Personal Trainer

Lift using your legs. Try not to round your back when picking up weights from below you. Instead, tighten your core and tuck your belly button into your spine before you pick up something heavy.

5

They avoid ego lifting.

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Ego lifting is when someone lifts a too-heavy weight during their workout. They might do this because they see other people working out with heavier weights and think they should, too. They might also do it because they want to seem stronger than they really are in case anyone is watching them. You typically won't catch an experienced gym user doing this, though. They care more about their safety and making gains in a healthy way than they do about competing with others.

6

They place their thumb on top of the rowing machine handle.

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When using a rowing machine, most gym users apply an overhand grip on the handle. Those with more experience often position their thumbs on top of the handle with the rest of their fingers instead of tucking it underneath. This can help prevent overgripping, which is when you grip something too hard and tire out your hand faster.^{[7]
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Research source} Most newbies don't even know about overgripping!

7

They remove weights from barbells two at a time.

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A gym user with experience has more confidence handling weights. They know their limits and how much they can safely lift without hurting themselves or dropping the weights. This gives them the confidence to remove weights from barbells two at a time. On the other hand, a new weightlifter may remove the weights one at a time, prioritizing safety over unloading weights at a faster rate.
- You can never be too careful in the gym, especially when heavy weights are involved. It's better to go slowly than go too fast and hurt yourself!

8

They bend their legs to leverage themselves upright.

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They use this technique to rise out of certain dumbbell exercises. After performing a set of dumbbell pullovers or lying down dumbbell extensions, an inexperienced gym user might take the time to set the dumbbells down on the floor before propping themselves up. But a longtime gym junkie simply bends their legs and swings them up and forward to leverage themselves into a sitting position. They can do this because their core is already strong, and they know how to tighten it.
- If you're a beginner, set the weights on the floor first, then sit up. This will help you avoid injuring your back until it's stronger and you learn how to tighten your core muscles.

9

They choose well-worn gym equipment instead of new.

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They often claim that older, used equipment "feels" better than brand-new. If someone believes that exercise machines, ropes, and other equipment are more effective when they're broken in, they've probably been working out for a long time. They've been to the gym enough to know which machines make them feel the best, and it's often the ones that have already been in use for years. A new gym user will often go for the machines that look the newest and least worn.
- It's perfectly okay to work out on new equipment, regardless of experience! Newer machines are usually safer, since they haven't been used much yet and don't have any wear and tear.
- If an older machine starts to malfunction or shows signs of wearing out (like split or heavily frayed cords), let the gym owners know. Avoid using it until it's fixed or replaced.

10

They let the lat pulldown machine pull them up.

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This helps them get up smoothly and move to the next machine faster. Some experienced gym users don't want to waste any time switching to a new exercise and a new machine. So, after their last pulldown, they keep their grip on the handles and let the weights on the machine pull them up out of a sitting position.
- If you don't have this habit, it doesn't mean you're not experienced! You may simply prefer to let go of the handle while sitting and get up on your own. Either way is fine and won't impact your workout whatsoever.

11

They drop their phone on the mat.

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Think about how you set your phone down when you're at home. You've probably tossed it on the bed or the couch more than once, completely confident it won't break. A gym junkie who goes to the same gym all the time feels the same way!

12

They pick up their water without bending their knees.

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Weight lifting puts a lot of pressure on your joints, including your knees. Someone who's used to it will look for opportunities to stretch wherever they can find them—including when bending over to pick up their water bottle!

13

They lick the lid of their protein shaker.

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This practice comes from shaking up a lot of protein drinks. A newbie is less likely to notice that little bit of liquid that sticks to the underside of the cap on a protein shaker lid. An experienced gym-goer will want to get as much of that protein as they can!

14

They massage their muscles when they can't finish a set.

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In reality, though, they were either too tired or chose a weight that was too heavy. But they don't want everyone else at the gym knowing that! They'd rather everyone think they're sore from working out so hard. So, after setting down their weight, they rub their shoulders or whatever muscles they were exercising a little bit, just to drive the point home in case anyone is watching.

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Morris says that you can’t judge someone’s gym experience by their physique alone. She notes that everyone is different–some people are naturally muscular without ever having been to a gym, and many daily gym-goers don’t have the stereotypical “gym rat” appearance.^{[8]
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