7 Ways to Avoid Germs at the Gym

To avoid COVID, scope out the most ventilated spots in the gym, or see if you can crack a window, Roberts suggests. And keep distance — aim for six feet — between yourself and others, when possible. That means avoiding crowded classes in closed-off rooms during the peak of the cold and flu season.

“Be willing to change your workout plans once you arrive (use different equipment or participate in classes) based on number of people present when you get there,” says microbiologist Daniel Sanford, a researcher at Battelle Memorial Institute, a nonprofit research organization in Columbus, Ohio. If it’s packed, for example, play pickle ball instead of taking a yoga class.

3. Sanitize

To steer clear of colds, flu and RSV, wipe surfaces where these viruses can settle with a disinfecting or bleach wipe. According to Canadian microbiologist Jason Tetro, influenza virus can survive for four hours. And don’t forget free weights, which are rarely cleaned and are among the germiest objects in the gym.

How you clean exercise equipment and machines makes a difference, however. Wiping them and then drying the wet surface with a towel defeats the purpose, Tetro says. “There’s a contact or ‘dwell’ time, which is how long a disinfecting product has to remain wet to be effective,” he says. That could be from 30 seconds to several minutes (the product’s instruction label usually has this information).

But “how many of us are willing to wait three to five minutes after someone has used a piece of equipment?” Tetro says. He suggests investing in weightlifting gloves, which cover the palm and the base of the fingers, leaving the fingertips free. “We use the meat of our hands when working out,” he explains.

To keep the fingertips virus-free, wipe them frequently with hand sanitizer, Tetro says. That’s particularly important as people tend to touch their faces many times an hour, giving germs a foothold. 

4. Time your workout 

When you work out can play a role in infection risk, Sanford says. “If you know your gym does a thorough wipe down or cleaning at night, then getting in early before the equipment sees a lot of use is ideal,” he says. “If not, avoid peak hours like at lunch or after work, if possible.”

A 2018 study published in the journal Environmental Science & Pollution Research bears that out. Researchers found that infection risk was highest in the evening when the gym reached peak capacity and carbon dioxide levels were highest, an indication that lots of people were breathing — and potentially exhaling virus particles into the environment.

5. Consider wearing a face mask

If you are particularly concerned about breathing in infectious agents — or if you are getting over an infection yourself — a mask can be a good idea. “Studies have shown wearing a mask is safe for most activities,” Sanford says. “However, if you have a chronic lung disease, discuss with your doctor before working out with a mask,” he adds.

Don’t worry that you won’t get a good workout if you’re masked up. A 2021 study in the International Journal of Environmental Research and Public Health found that when healthy people donned face masks during rigorous exercise, their exercise performance and blood and muscle oxygen levels weren’t affected. 

6. Bring your own gear

As far as risks go, there’s little that’s germier than a yoga mat. A recent study showed that they harbor even more bacteria than dumbbells and barbells, which suggests that they could be a good repository for viruses, too. 

“Bringing your own is recommended as these materials are more porous and harder to disinfect,” Sanford says. “Bringing your own towel is fine, too, but towels should only be used to wipe your sweat, not to wipe equipment.” 

7. Take your workout outdoors

Consider walking, running or riding a bicycle outside. “I am a huge believer in outdoor risk reduction for all these viruses,” Roberts says. “Exercising outdoors, even once or twice a week, lowers your cumulative infection risk, and it’s just plain refreshing.”