For millions of people, the gym is a place to build strength, improve fitness and blow off steam. But alongside the dumbbells, treadmills and yoga mats sits something far less appealing — germs.
From sweaty benches to frequently handled equipment, gyms can quickly become hotspots for bacteria if basic hygiene slips. While most gym-goers are focused on their next set or cardio session, health experts say a few simple habits can make a big difference in avoiding unwanted germs.
One of the most important starting points is something simple that many people overlook: hand hygiene.
Regularly washing your hands is one of the easiest and most effective ways to stop germs from spreading around shared workout spaces.
As Dr Jen Ashton explained on Good Morning America, gym users should focus on “hand hygiene,” urging people to “wash your hands regularly and try not to constantly touch your face or your phone… which can transmit those germs.”
It may seem harmless to scroll through music playlists or messages between sets, but phones often pick up bacteria from gym equipment and locker room surfaces. Once germs land on your hands, touching your face makes it easier for them to spread.
Another key habit revolves around gym etiquette that many regular members will recognise — wiping down equipment.
Most gyms provide disinfectant sprays or wipes specifically for this purpose, but experts say the responsibility ultimately falls on each individual using the machines.
Members should disinfect equipment both before and after their workout to reduce the spread of bacteria. Ashton noted that this simple courtesy appears to be slipping in some gyms.
“Disinfect… wipe down your equipment before and after you use it,” she said, adding that “a lot of people in the gym have seemed to have forgotten that nice polite protocol.”
The advice might sound basic, but skipping this step means germs can easily transfer between dozens of people throughout the day, particularly on high-touch equipment like dumbbells, treadmill handles and weight benches.
Personal workout gear can also help limit exposure.
Bringing your own towels or yoga mats ensures that your skin does not come into direct contact with shared surfaces that others have used. Many gyms offer communal mats, but using your own equipment adds an extra layer of hygiene protection.
According to Dr Ashton: “Bringing your own towels and yoga mats is always a good idea.”
For people who prefer to shower after their workout, there are additional precautions to consider. Locker rooms and communal showers are environments where moisture and bare feet can increase the risk of picking up bacteria or fungal infections.
Dr Ashton admitted they personally favour showering at home after exercising, saying they are “a big fan of showering at home.” However, if gym showers are unavoidable, a simple item can reduce risk.
Flip-flops.
Wearing them in communal showers or locker room areas creates a barrier between your feet and potentially contaminated floors.
“If you’re going to shower at the gym, flip-flops is my recommendation,” she advised.
Perhaps the most surprising tip involves restroom hygiene inside the gym — and it’s something many people never consider.
While most people instinctively wash their hands after using the toilet, Ashton stressed that washing beforehand is just as important.
She explained: “TMI, but wash your hands before you use the restroom at the gym, too. Always — don’t go use it and then wash before and after.”
The reasoning is simple: your hands may already be carrying germs from equipment, locker handles or shared surfaces. Washing before using the restroom helps prevent those bacteria from spreading further.
Taken together, the advice forms a straightforward routine that can significantly reduce the risk of germs spreading in a gym environment.
Wash your hands regularly.
Avoid touching your face or phone during workouts.
Disinfect equipment before and after use.
Bring your own towels or mats when possible.
Wear flip-flops in communal showers.
And consider washing your hands before using the restroom as well as after.
None of these steps requires major effort or extra time, yet they can make a big difference in keeping gyms cleaner and healthier for everyone.
For regular gym-goers chasing progress in strength or fitness, staying healthy enough to keep training is part of the equation. And sometimes, the simplest habits — like wiping down a bench or washing your hands — are just as important as the workout itself.
Featured image credit: Sport Manual (Created with AI to help illustrate this story)
