Gym Sauna Etiquette: The Unwritten Rules

Updated January 2025 — Backyard Sauna Pro

Gym saunas are shared spaces with their own social rules, most of which nobody explains when you join. Get them wrong and you will annoy regulars; get them right and the sauna becomes one of the best parts of your membership. Here is what you need to know.

The Basics

Shower before you go in

This is the most important rule and the most commonly skipped one. Post-workout sweat, sunscreen, lotion, and gym equipment grime all go into a shared enclosed space when you skip the pre-sauna shower. Takes two minutes, makes a significant difference to the person sitting next to you.

Sit on a towel

Always. Sitting bare skin directly on the wood bench leaves sweat soaked in, which the next person sits on. Bring a towel large enough to cover where you are sitting. Most gyms have a stack near the door — if yours does not, bring your own.

No phone calls

The sauna is one of the few places in a gym where people expect quiet. Taking a call is universally considered rude. Texting is generally tolerated if you keep the brightness low and stay quiet. Playing audio without headphones is not okay. Beyond social norms, your phone will not enjoy sauna temperatures.

Ask before adding water

If the sauna has a bucket and ladle and other people are present, ask before pouring water on the rocks. Some people want steam (loyly), others do not. Many gym saunas are posted as dry-only — check the posted rules before touching the bucket. Adding water without asking is one of the most common sources of sauna conflict.

Time and Space

Don't monopolize the space

Standard sessions run 15-20 minutes. If the sauna is empty, stay as long as you want. If people are waiting outside, wrap up your session. Spreading belongings across multiple bench spaces when others are present is poor form.

Upper bench is hotter

Heat rises. The upper bench can be 20-30 degrees hotter than the lower bench in a two-tier sauna. New users generally start lower; regulars sit higher. If someone asks to sit on the upper bench, move to accommodate if you are only using the lower.

Close the door fully

Every time you enter or exit. Heat escapes fast through a partially open door and ruins the session for everyone inside. Enter, close the door, then find your spot.

What to Wear

Most gyms in North America require you to be covered. Light cotton shorts or a swimsuit works. Towels are fine and common. Avoid:

• Synthetic workout clothes that trap heat and smell
• Shoes or sandals (most saunas are barefoot zones)
• Jewelry that heats up against skin
• Heavy layers that are uncomfortable to sit in

If you are looking to build a home sauna and skip the gym entirely, our best home sauna guide has options for every budget.

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